3/31/2017

Work Capacity

Warm 3 rds: 10 shuttles, 10 dips, 10 good mornings, hip flexor

25 min AMRAP: 50 step ups, 10 kb swings (53/35), 10 push ups, 20 flutter kicks (ea)

4 rds: 10 leg raises, :30 sec side plank (ea), 10 banded rotations, 10 FDBE

3 rds: Pec/lat, pigeon, 5 windmills

3/30/2017

Strength

Warm 3 rds: 10 strict press (55/45), 10 lunges, 10 sit ups, banded shoulder

1 RM Strict press

6×2 strict press (80%)(ecc), wall squat

5×4 power cleans, 5 bent over rows (ecc), hip flexor

6×5 deadlifts (ecc), 2 jump lunges (ea), pec/lat

3/28/2017

Work Capacity

Warm 3 rds: 10 shuttles, 5 pull ups, 10 sit ups, hip flexor

2-4-..10..-4-2: Pull ups, mr spectaculars, box overs

-rest 5 mins-

10 min AMRAP: 10 dips, 10 lunges, 10 sit ups, 50′ bear crawl

LB Complex

3 rds: airplane seat, toe touch, child’s pose

3/27/2017

Strength

warm 3 rds: 10 front squats (75/55), 10 push ups, 10 sit ups, wall squat

1 RM Front squats

6×2 Front squats (80%) (ecc), banded triceps

6×5 Bench press (ecc), 5 pull ups (ecc), toe touch

5×5 Man Makers, 2 broad jumps, child’s pose

3/24/2017

Work Capacity

Warm 3rds: 10 shuttles, 5 chin ups, 10 sit ups, pec/alt

5 min AMRAP: 10 kb swings (53/35), 20 mtn climbers (ea), 10 jingle jangles

-rest-

5 min ETOT: 3 kb get ups

-rest-

5 min AMRAP: 5 pull ups, 10 dips, 15 push ups

4 rds: 10 hip raises, 1 min front plank, 10 oblique raises (ea), 10 FDBE

3/23/2017

Strength

Warm: 3 rds 10 cleans (65/45), 5 pull ups, 10 good mornings, wall squat

1 RM Squat clean

5×2 squat clean (85%), banded triceps

6×5 back squat (ecc), 2 jump squats, pec/alt

6×5 DB bench press (ecc), 5 upright rows (ecc), toe touch

3/22/2017

Endurance

Spin class

5 min warm up

5 min Up/Downs (:30)

2 min rest

5 min Intervals x3 (2 min rest in between)

2 min rest

5 sprints (:15 every min)

7 min cool down

2 rds: jane fondas, 50 shj

3/21/2017

Work Capacity

Warm 3 rds: 10 lunges, 10 dips, 10 good mornings, wall squat

20 min AMRAP: 5 pull ups, 10 push ups, 15 squats

LB Complex

3 rds: Pec/lat, toe touch, banded shoulder

3/20/2017

Strength

Warm: 3 rds 10 bent over rows (65/45), 10 squats, 10 sit ups, pec/lat

1 RM Barbell row

6×2 Barbell row (ecc), hip flexor

5×4 Hang cleans, 5 DB strict press (ecc), triceps

6×5 Front squats (ecc), 2 box jumps, pigeon

3/17/2017

Work Capacity

Warm: 3 rds 10 shuttles, 5 chin ups, 10 sit ups, hip flexor

10 min AMRAP: 10 sled tugs (BW/75%), 10 dips, 20 mtn climbers

-rest 5 mins-

7 RFT: 200 m run, 5 pull ups, 15 squats

LB Complex

3rds: banded triceps, pigeon, airplane seat

3/16/2017

Strength

Warm 3 rds: 10 deadlifts (95/75), 10 push ups, 10 good mornings, toe touch

6×3 Deadlifts (ecc), :30 side plank (alt), Pec/lat

6×5 Bench press (ecc), 5 pull ups (ecc), wall squat

6×5 Mr spectaculars, 2 broad jumps, 5 dislocates

3-14-17

Work Capacity

Warm up: 3 rounds: 10 shuttles, 10 pushups, 10 situps, wall squat

5 RFT: 7 pull ups, 25 mtn climbers (ea)

-rest 2 min-

ETOT (5 min): 4 burpees

-rest 2 min-

5 min AMRAP: 5 kb get ups (53/35), 15 pushups

4 rounds: 10 hollow rocks, 10 reverse sit-ups, 10 oblique raises (ea), 10 FDBE

3 rounds: pigeon, child’s pose, banded shoulder stretch

3-13-17

Strength

Warm: 3 rounds: 10 hang cleans (45), 10 situps, 10 pushups, frog

1 RM Hang Clean

5×2 Hang Cleans (85% 1 RM), triceps stretch

6×5 Back Squat (ecc), 2 box jumps, pec/lat

6×5 Strict Press (ecc), 2 Bent Over Rows (ecc), pigeon