9-30-16

Endurance

Warm: 3 rounds: 10 shuttles, 10 lunges, 10 situps, pigeon

Brick Workout:

4 rounds: 5:00 bike, 400m run, 30 step ups

2 rounds: Jane Fonda’s, 50 SHJs

3 rounds: 5 dislocates, cross body shoulder stretch, inverted legs

9-29-16

Work Capacity

Warm: 3 rounds: 10 pushups, 10 situps, 10 squats, wall squat

AMRAP 10 min: 10 thrusters (95/75), 5 box jumps (24/20), 5 pull ups

-rest 6 min-

EMOM (10 min): 2 deadlifts, 1 hang clean, 2 front squats, 1 push press (70% 1 RM push press)

4 rounds: :20 situps, :20 6″ hold, :20 rest

4 rounds: :20 Russian twists, :20 hollow rocks, :20 rest

3 rounds: frog, 5 dislocates, airplane seat stretch

9-28-16

Endurance

Warm: 3 rounds: 6 high knees / butt kickers, 4 grape vines, 10 good mornings, hip flexor

2 mile timed run

LB Complex

3 rounds: triceps stretch, LAX shoulder smash, pigeon

9-27-16

Strength

Warm: 3 rounds: 10 deadlifts (95/75), 10 pushups, 10 good mornings, toe touch

1 RM Deadlift

6×2 Deadlifts (85% 1 RM), 5 windmills

6×5 Strict press, 5 chin ups, hip flexor

6×5 Man Makers, 2 broad jumps, pec/lat

9-26-16

Endurance

Warm: 3 rounds: 10 shuttles, 10 push ups, 10 good mornings, hip flexor

10 rounds: 400m run, 50′ bear crawl, 20 dips

4 rounds: 10 weighted situps, :30 side planks (each), 10 slashers (alt), 10 FDBE

3 rounds: 5 dislocates, triceps stretch, toe touch

9-23-16

Endurance

Warm: 3 rounds: 6 high knees/butt kickers, 4 grapevines, 10 situps, hip flexor

4x 1200m run ever 10:00

LB Complex

3 rounds: wall squat, child’s pose, triceps stretch

9-22-16

Work Capacity

Warm: 10 pushups, 10 situps, 10 squats, pigeon

AMRAP 5 min: 10 jumping lunges, 5 pull ups

-rest 2 min-

5 RFT: 10 wall balls (20/14), 7 dynamic pushups (4″/2″)

-rest 2 min-

ETOT 5 min: 2 burpees, 1 suicide

4 rounds: 10 weighted situps, 1:00 plank (high), 10 banded rotations, 10 good mornings

3 rounds: wall squat, 5 shoulder dislocates, pec/lat

9-21-16

Endurance

Spin Bike:

5 min warm-up

3 min up/downs

2 min rest

5 min interval

2 min rest

10 min interval

5 min rest

5 sprints (15/45)

5 min cool down

2 rounds: Jane Fonda’s, 50 SHJs

3 rounds: wall squat, airplane seat stretch, toe touch

9-20-16

Strength

Warm: 3 rounds: 10 hang cleans (45/35), 10 situps, 10 pushups, cross body shoulder stretch

1 RM Power Clean

5×2 Power Clean (85% 1 RM), hip flexor

6×5 Front Squats, 2 box jumps, banded triceps

6×8 DB bench press, 8 barbell rows, pigeon

9-19-16

Endurance

Warm: 3 rounds: 10 shuttles, 10 lunges, 10 pushups, pigeon

AMRAP 40 min: 400m run, 50 step ups, 50 mtn climbers

LB Complex

3 rounds: pec/lat, banded shoulder, ankle mobility

9-15-16

Work Capacity

Warm: 3 rounds: 200m run, 10 situps, 10 dips, butterfly

20-18-16-14-12…2

KB Swings (53/35), strict presses (/2, @50% max), 100′ ape (chaser)

LB Complex

3 rounds: 5 laying shoulder rotations, ankle mobility, triceps stretch

9-14-16

Endurance

Spin Day

7 min warmup (easy spin)

3 min up/down (light resistance)

10 min interval (zone 4)

5 min rest

10 min interval (zone 4)

5 min cool down

2 round: Jane Fondas, 50 SHJs

3 rounds: butterfly stretch, wall squat, cross body shoulder stretch

9-13-16

Strength

Warm: 10 push presses (65/45), 10 good mornings, 10 lunges, triceps stretch

1 RM Push Press

6×2 Push Press (85% 1 RM), hip flexor

5×4 Hang Clean, 6 DB Bench Press, seated toe touch

6×8 Deadlift, 4 Staggered leg Box Jump, banded shoulder stretch

9-12-16

Endurance

Warm: 3 rounds: 10 shuttles, 10 situps, 10 pushups, hip flexor

6 Rounds: 800m run, 10 pull ups, 10 burpees

4 rounds: 10 hip raises, 10 Russian twists, :30 side plank, 10 good mornings

3 ronds: banded shoulder, airplane seat stretch, frog