12-28-17

Warm: 3 rounds: 10 shuttles, 10 leg lifts, 10 bench dips, pigeon

10 min AMRAP: 5 pull ups, 10 pushups, 15 squats

– rest –

7 RFT: 7 man makers (25/15), 10 box jumps (30/24)

LB Complex

3 rounds: 5 dislocates, airplane seat, frog

12-26-17

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

1 RM Bench Press

6×2 Bench Press (85% 1 RM), toe touch

5×4 Power Cleans, 6 Bent Over Rows, pigeon

6×8 Weighted Lunges (ea), 4 Jump Squats, child’s pose

12-21-17

Warm: 3 rounds: 10 shuttles, 10 pushups, 10 flutter kicks, cobra

5 RFT: 10 wall balls, 100′ bear crawl

-rest 2 min-

ETOT (5:00): 7 ball ground to overheads (20/14)

-rest 2 min-

7-6-5-4-3-2-1: burpee squat jumps, pull ups

 

4 rounds: :20 flutter kicks, :20 situps, :20 rest

4 rounds: :20 6″ hold, :20 leg circles, :20 rest

3 rounds: 5 PVC windmills, hip flexor, ankle mob

12-19-17

Strength

Warm: 3 rounds: 10 front squats (45/35), 5 pull ups, 10 crunches, wall squat

1 RM Front Squat

6×2 Front Squats (85% 1 RM), triceps stretch

5×4 Mr. Spectaculars, 2 box jumps, thread the needle

6×8 Strict Presses, 8 Renegade rows (ea), toe touch

12-18-17

Warm: 3 rounds: 10 shuttles, 10 bench dips, 10 hip raises, 5 dislocates

3 rounds (5 min each station):

bike, rower, shuttles (3 min slick, 2 min carrying bag 60/40)

2 rounds: Jane Fonda’s, 50 SHJs

3 rounds: wall squat, pigeon, airplane seat stretch

12-15-17

Spin Bike

Warm: 5 min (increase resistance every 1 min)

5x 2 min interval, 2 min rest

5x 1 min interval, 2 min rest

5x :30 sprint, 1:30

3 rounds: toe touch, child’s pose, hip flexor

12-14-17

Work Capacity

Warm: 3 rounds: 10 lunges, 10 pushups, 10 good mornings, banded triceps

3 rounds: 75 jumping jack, 25 burpees, 50 situps, 100 single unders, 50 rowers, 25 burpees

LB Complex

3 rounds: pigeon, cobra, pec/lat