10-31-17

Work Capacity

Warm: 3 rounds: 10 shuttles, 10 situps, 5 pull ups, cross body shoulder

5 RFT: 5 KB Get ups, 15 pushups

-rest 2 min-

5 min AMRAP: 50 mtn climbers, 15 KB swings (53/35)

-rest 2 min-

20-15-10-5: jumping lunges, hip raises

LB Complex

3 rounds: child’s pose, toe touch, pigeon

10-30-17

Strength

Warm: 3 rounds: 10 hang cleans (45/35), 10 good mornings, 10 pushups, hip flexor

1 RM Squat Clean

5×2 Squat Clean (85 % 1 RM) (every 90 sec)

6×5 Box Squats, 2 Jumping Squats (every 120 sec)

6×5 Arnold Presses, 5 Back Flies (every 120 sec)

3 rounds: butterfly, triceps stretch, banded shoulder

10-27-17

Warm: 3 rounds: 50′ bear crawl, 10 leg lifts, 5 chin ups, child’s pose

AMRAP 20 min: 5 pull ups, 10 lunges, 15 situps, 10 dips

4 rounds: 10 v-ups, 1:00 plank, 10 banded rotations (ea), 10 FDBE

3 rounds: banded triceps, toe touch, IT band roll

10-26-17

Warm: 3 rounds: 10 pushups, 10 situps, 10 squats, pec/lat

1 RM Bench Press

6×2 Bench Press (85% 1 RM) (every 90 sec)

5×4 Power Cleans, 6 DB bench rows (ea) (every 120 sec)

6×5 Back Squats, 2 Broad Jumps (every 120 sec)

3 rounds: banded shoulder stretch, ankle mob, butterfly

10-25-17

Warm: 3 rounds: 100′ high knees, 100′ butt kickers, 100′ grapevines, 10 bench dips, pigeon

AMRAP 45 min: 800m run, 30 step ups, 15 pushups

2 rounds: Jane Fonda’s, 50 SHJs

Foam roll

10-24-17

Warm: 3 rounds: 10 shuttles, 10 flutter kicks (ea), 5 pull ups, hip flexor

21-18-15-12-9-6-3: goblet squats (35/26), situps, dynamic pushups (4″/2″)

-rest 6 min-

5 RFT: 200m run, 10 burpees, 50′ bear crawl

LB Complex

3 rounds: 5 dislocates, toe touch, triceps stretch

10-23-17

Strength

Warm: 3 rounds: 10 deadlifts (95/75), 10 pushups, 10 situps, wall squat

1 RM Deadlift

6×2 Deadlifts (85% 1 RM) (every 90 sec)

6×5 Strict Press, 5 Bent Over Rows (every 120 sec)

5×4 Craig Specials, 2 Box Jumps

3 rounds: pigeon, child’s pose, thread the needle

10-20-17

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

7-6-5-4-3-2-1: burpee pull ups, sled tugs (180/135)

-rest 2 min-

5 RFT: 5 Mr. Spectaculars (35/26), 10 pull ups

-rest 2 min-

ETOT (5:00): 1 deadlift, 2 hang cleans, 3 push presses (use 50-60% 1 RM push press if known)

4 rounds: 10 hollow rocks, :30 side plank (ea), 10 oblique raises (ea), 10 good mornings (banded)

3 rounds: foam roll, wall squat, 5 dislocates

10-19-17

Warm: 3 rounds: 10 hang cleans (45/35), 10 bench dips, 10 good mornings, banded triceps

1 RM Power Clean

5×2 Power Cleans (85% 1 RM) (every 90 sec)

6×5 Front Rack Lunges (ea), 2 Jumping Lunges (ea) (every 120 sec)

6×5 Push Press, 5 Back Flies (every 120 sec)

3 rounds: LAX shoulder smash, figure 4, extended triangle

10-17-17

Work Capacity

Warm: 3 rounds: 10 shuttles, 10 pushups, 10 flutter kicks, ankle mobility

25 min AMRAP: 10 KB cleans (35/26) (alt sides), 15 knees to elbows, 10 chin ups

LB Complex

3 rounds: hip flexor, 5 dislocates, banded triceps stretch

10-16-17

Strength (Density)

Warm: 3 rounds: 10 bench press (45/35), 10 leg lifts, 10 squats, pec/lat

1 RM Bench Press

6×2 Bench Press (85% 1 RM) (every 90 sec)

5×4 Hanging Squat Cleans, 6 Pull Ups (every 120 sec)

6×5 Box Squats, 2 Broad Jumps

3 rounds: child’s pose, frog stretch, toe touch

10-13-17

Work Capacity

Warm: 3 rounds: 10 shuttles, 10 hip raises, :15 dead hang, child’s pose

50-40-30-20-10: KB swings (53/35), flutter kicks (ea), overhead lunges (45/25)

-rest 6 min-

4x 100m farmers carry (53/35), 15 burpees

4 rounds: 10 weighted situps, 1:00 plank, 10 Russian twists (ea), 10 FDBE

3 rounds: pigeon, thread the needle, IT band stretch (ea)

10-12-17

Strength (density)

Warm: 3 rounds: 10 front squats (45/35), 10 good mornings, 10 push ups, wall squat

1 RM Front Squats

6x 2 Front Squats (85% 1 RM) (every 90 seconds)

6x 5 Bent Over Rows, 5 Arnold Presses (ever 120 seconds)

5x 4 Man Makers, 3 Box Jumps (every 120 seconds)

3 rounds: foam roll, Y/L rotations, toe touch

10-11-17

Endurance

Warm: 3 rounds: 10 shuttles, 10 leg lifts, 5 pull ups, frog

AMRAP 45 min (talking pace): 800m run, 50′ bear crawl, 5 kb get ups (35/26)

2 rounds: Jane Fonda’s, 50 SHJs