8-31-17

Endurance

Warm: 3 rounds: 100′ high knees, 100′ butt kickers, 100′ grapevines, 5 chin ups, 10 leg lifts, pigeon

45 min: 1200m run, 60 step ups, 25 flutter kicks (ea)

3 rounds: banded shoulder, airplane seat, toe touch

8-30-17

Work Capacity

Warm: 3 rounds: 10 shuttles, 10 pushups, 10 situps, 5 dislocates

Tabata Drill (20 min assessment)

Pull Ups

Push Ups

Situps

Squats

40′ Shuttles

* 20 sec on, 10 sec off, 8 rounds each movement, must complete all 8 rounds of one movement before moving on to the next

 

LB Complex

3 rounds: Y/L Rotations, frog, butterfly

8-29-17

Strength

Warm: 3 rounds: 10 back squats (65/45), 10 leg lifts, 5 pull ups, wall squat

1 RM Back Squat

6×2 Back Squat (85% 1 RM), thread the needle

6×5 Push Presses, 5 Upright Rows, pigeon

6×5 Hang Cleans, 2 Box Jumps, banded triceps stretch

8-28-17

Work Capacity

Warm: 3 rounds: 10 shuttles, 10 good mornings, 10 pushups, triceps stretch

AMRAP 10 min: 10 dips, 10 jingle jangles, 20 situps

– rest –

5 RFT: 200m run, 15 wall balls (20/14), 5 burpees

4 rounds: 10 weighted situps, 10 hollow rocks, 10 oblique raises (ea), 10 FDBE

3 rounds: 5 dislocates, hip flexor, wall squat

8-25-17

Work Capacity

Warm: 3 rounds: 10 shuttles, 10 pushups, 10 flutter kicks (ea), child’s pose

AMRAP 5 min: 15 KB swings (53/35), 5 4x’s

-rest 2 min-

ETOT (5 min): 1 power clean, 3 push presses (50% 1 RM push press)

-rest 2 min-

For Time: 20 release pushups, 10 heel clicks, 15 release pushups, 7 heel clicks, 10 release pushups, 4 heel clicks

 

LB Complex

3 rounds: ankle mobility, cobra, banded shoulder

8-24-17

Endurance

Warm: 3 rounds: 100′ high knees, 100′ butt kickers, 100′ grapevines, 10 good mornings, 10 pushups, pigeon

45 min AMRAP: 1200m run, 50 step ups, 100′ bear crawl

3 rounds: toe touch, thread the needle, pec/lat

8-23-17

Work Capacity

Warm: 3 rounds: 10 shuttles, 10 leg lifts, 5 pull ups, pec/lat

For Time: 100 pull ups, 100 situps, 100 ball squats (20/14), 100 burpees

4 rounds: :20 flutter kicks, :20 6″ hold, :20 rest

4 rounds: :20 plank, :20 superman, :20 rest

3 rounds: 5 windmills, butterfly, inverted legs

8-22-17

Strength

Warm: 3 rounds: 10 hang cleans (45), 10 situps, 5 chin ups, wall squat

1 RM Clean and Jerk

5×2 Clean and Jerks (85% 1 RM), banded triceps

6×5 Deadlifts, 2 Broad Jumps, child’s pose

6×8 Arnold Presses, 8 Bent Over Rows, toe touch

8-21-17

Work Capacity

Warm: 3 rounds: 10 speed skaters (ea), 10 good mornings, 5 pull ups, 5 dislocates

10…..2: pull ups, push ups (x2), squats (x3)

-rest-

7 RFT: 100m sled drag (115/90), 10 4x’s, 10 dips

LB Complex

3 rounds: hip flexor, hurdler stretch, airplane seat stretch

8-18-17

Work Capacity

Warm: 3 rounds: 10 shuttles, 10 situps, 5 pull ups, 5 windmills

ETOT (5 min): 2 hang cleans (50% 1 RM), 2 burpees

-rest-

5 RFT: 5 thrusters (95/75), 10 box overs (24/20)

-rest-

:15 on, :15 off (5 min): KB swings (53/35)

4 rounds: 10 leg lifts, 1:00 6″ hold, 10 banded rotations (ea), 10 FDBE

3 rounds: 5 laying rotations (ea), frog, figure 4

8-17-17

Endurance

Warm: 3 rounds: 100′ high knees, 100′ butt kickers, 100′ grapevines, 10 Russian twists, 5 pull ups, pigeon

40 min: 1200m run, 100′ bear crawl, 20 pushups

2 rounds: Jane Fonda’s, 50 SHJ’s (ea)

8-16-17

Work Capacity

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

400m run

10 KB Get ups (35/26) (ea), 40 jumping lunges

400m run

7 KB Get ups (ea), 30 jumping lunges

400m run

5 KB Get up (ea), 20 jumping lunges

400m run

3 KB Get ups (ea), 10 jumping lunges

 

LB Complex

3 rounds: pigeon, 5 dislocates, banded triceps

8-15-17

Strength

Warm: 3 rounds: 10 bench presses (45), 10 squats, 10 good mornings, pec/lat

1 RM Bench Press

6×2 Bench Press (85% 1 RM), wall squat

5×4 Hang Cleans, 6 Barbell Rows, ankle mobility

6×8 Back Squats, 2 Staggered Leg Box Jumps (ea), thread the needle

8-14-17

Work Capacity

Warm: 3 rounds: 10 shuttles, 10 situps, 10 pushups, frog

EMOM (10 min)): 5 Mr. Spectaculars (35/26)

-rest-

21-18-15-12-9-6-3: wall balls (20/14), knees to elbows

4 rounds: 10 weighted situps, 1:00 plank, 10 Russian twists, 10 good mornings

3 rounds: cobra stretch, banded triceps, 5 windmills

8-11-17

Work Capacity

Warm: 3 rounds: 10 pushups, 10 flutter kicks (ea), 10 lunges, cobra stretch

5 min Burpee Test

-rest-

5 RFT: 10 plate raises (25/20), 10 jumping lunges

-rest-

5 min AMRAP: 5 chin ups, 7 dips, 10 release pushups

LB Complex

3 rounds: 5 dislocates, wall squat, ankle mobility