2-19-18

Work Capacity

Warm 3 rds: 10 shuttles, 10 push ups, 10 sit ups, butterfly

10 RFT: 10 OH lunges (ea) (45/25), 10 release push ups, 10 hip raises, 10 jingle jangles

LB complex

3 rds: hip flexor, airplane seat, cobra

2-16-18

Work Capacity

Warm: 3 rds: 10 shuttles, 5 chin ups, 10 flutter kicks (ea), frog

25 min AMRAP: 10 kb cleans (53/35), 10 lunges (ea), 10 reverse crunches, 10 push ups, 6 shuttles

4 rds: 10 hollow rocks, 30 sec resisted turns, 10 oblique raises, 10 FDBE

3 rds: child’s pose, butterfly, pec/lat

2-15-18

Endurance

Warm: 3 rds: 100′ High knees, 100′ butt kickers, 100′ grapevine, 10 push ups, 10 good mornings, ankle mobility

45 mins: 100 step ups, 5 pull ups, 10 sit ups, 20 flutter kicks

2 rds: Jane Fonda’s, 50 SHJ’s (ea)

3 rds: 5 dislocates, cobra, toe touch

2-14-18

Work Capacity

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

5 min Wall Ball test (20/14)

-rest 2 mins-

5 min AMRAP: 50′ bear crawl, 10 push ups, 10 sit ups

-rest- 2 mins-

10-9-8…2-1: Kb swings (53/35), Goblet squats (53/35)

LB complex

3 rds: child’s pose, butterfly, airplane seat

2-13-18

Strength

Warm 3 rds: 10 Front squats (45/35), 5 chin ups, 10 good mornings, wall squat

1 RM Front squat

6×2 Front squats @ 85%, banded triceps

6×5 Bench press, 5 pull ups (ecc), pigeon

6×5 Mr Spectaculars, 2 broad jumps, 5 windmills

2-12-18

Work Capacity

Warm: 3 rds: 10 shuttles, 10 push ups, 10 leg lifts, wall squat

20 min AMRAP: 5 burpees, 10 dips, 15 squats, 20 flutter kicks (ea)

4 rds: 10 hip raises, 10 russian twists (ea), 1 min front plank, :30 sec superman

3 rds: pec/lat, hip flexor, 5 dislocates

2-9-18

Warm: 3 rds: 10 shuttles, 5 pull ups, 10 good mornings, pigeon

100 lunges,

90 sit ups,

80 KB swings (53/35),

70 push ups,

60 leg lifts,

50 wall balls (20/14),

40 dips,

30 burpees,

20 pull ups,

10 KB get ups (53/35),

100′ bear crawl

 

LB Complex

 

3 rds: child’s pose, hip flexor, banded triceps

2-8-18

Endurance

Warm: 3 rds: 100′ high knees, 100′ butt kickers, 100′ grapevine, 10 dips, 10 sit ups, ankle mobility

2 rds (5 mins ea station)

Bike, row, step ups, 10 shuttles + 15 sit ups

2 rds: Jane Fondas, 50 SHJ’s (ea)

3 rds: 5 dislocates, frog, pec/lat

2-7-18

Work Capacity

Warm: 10 shuttles, 5 chin ups, 10 good mornings, toe touch

7 RFT: 10 KB swings (53/35), 10 box jumps (24/20), 10 sit ups

-rest 5 mins-

1-2-3…9-10: wall balls (20/14), pull ups, knees to elbows

LB complex

3 rds: banded shoulder, wall squat, thread the needle

2-6-18

Strength

Warm 3 rds: 10 hang cleans (45/35), 10 push ups, 10 sit ups, hip flexor

1 RM Hang clean

5×2 hang cleans @ 85%, banded triceps

6×5 Deadlifts, 2 box jumps, child’s pose

6×8 Strict press, 8 DB bent over rows, butterfly

2-5-18

Work Capacity

Warm: 3 rounds: 10 shuttles, 10 dips, 5 pull ups, hip flexor

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

4 rounds: 10 situps, :30 plank, 10 banded rotations (ea), 10 FDBE

3 rounds: toe touch, pec/lat, child’s pose

2-2-18

Strength – Hypertrophy (upper)

Warm; 3 rds: 10 squats, 5 pull ups, 10 sit ups, banded shoulder

8×8 Strict press, 8 DB bench rows (ea), 8 V-ups, butterfly

6×10 Lateral raises, 10 DB bench press, :30 sec side plank (alt), airplane seat

4×12 Chest flies, 12 Bent over rows, :45 sec front plank, toe touch

2-1-18

Strength – Hypertrophy (lower)
Warm; 3 rds: 10 squats, 5 chin ups, 10 goodmornings, frog
8×8 Deadlifts, 8 Skull crushers, child’s pose
6×10 Back squats, 10 reverse curls, toe touch
4×12 Reverse lunges (ea), 12 OH triceps ext., cross body shoudler

 

1-31-18

Work Capacity

Warm: 3 rds: 10 shuttles, 10 dips, 10 flutter kicks (ea), hip flexor

5 min ETOT: 3 Kb get ups (53/35)

-rest-

5 RFT: 5 chin  ups, 10 push ups, 15 squats, 20 flutter kicks (ea)

-rest-

5 min AMRAP: 5 burpees, 10 jingle jangles, 15 sit ups

LB complex

3 rds: 5 dislocates, hurdlers stretch, pec/lat

1-30-18

Strength – Hypertrophy (upper)

Warm; 3 rds: 10 squats, 10 push ups, 10 sit ups, pec/lat

8×8 Bench press, 8 DB bent over rows (neutral grip), 8 oblique raises (ea), hip flexor

6×10 Horizontal pull ups, 10 Arnold presses, 10 rowers, child’s pose

4×12 Upright rows, 12 Elevated feet push ups, 12 russian twists (ea), frog