9-22-17

Durability

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

6 Rounds: 5 dislocates, 5 overhead squats (pvc), pigeon, toe touch

3 rounds: foam roll, LAX shoulder, LAX hip

9-20-17

Strength

Warm: 3 rounds: 10 lunges, 10 situps, 5 pull ups, pigeon

6×3 deadlifts, 2 broad jumps, child’s pose

6×5 DB bench press, 5 weighted pull ups, butterfly

5×4 Mr Spectaculars, banded triceps

9-19-17

Stamina

30 min: 5 deadlifts (65/5), 5 hang cleans (65/55), 5 push presses (65/55), 20 squats, 10 walking planks

30 min: 20 speed skaters (ea), 10 front squats (65/55), 10 barbell rows (65/55), 20 toe touch crunches

9-18-17

Stamina

15 min: 20 lunges, 15 leg lifts, 100′ bear crawl

15 min: 15 KB swings (35/26), 20 mtn climbers (ea), 10 pushups

15 min: 10 KB cleans (35/26), 10 KB push presses (35/26), 15 situps

15 min: 10 KB get ups (35/26), 10 pull ups, 10 knees to elbows

9-15-17

Durability

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

4 rounds: foam roll (legs), toe touch, 5 dislocates, pec/lat

4 rounds: foam roll (back), ankle mobility, pigeon, LAX shoulder

LB Complex

9-14-17

Stamina

30 min: 10 dips, 20 flutter kicks (ea), 20 lunges, 10 plate raises (20/10)

30 min: 1 gorilla complex (45/35)*, 20 squats, 15 good mornings

*Gorilla Complex: 3 curls, 3 upright rows, 3 skull crushers, 3 pushups

9-13-17

Strength

Warm: 3 rounds: 10 hang cleans (45/35), 10 lunges, 10 situps, ankle mob

6×3 hang cleans (85% 1 RM), triceps stretch

6×5 weighted lunges (ea), 2 broad jumps, 5 dislocates

6×8 bench press, 8 db bent over rows, butterfly stretch

9-12-17

Stamina

15 min: 10 front squats (30% 1 RM or 65/55), 10 leg lifts, 10 pushups

30 min: 15 deadlifts (30% 1 RM or 75/65), 5 pull ups, 10 lunges, 15 situps

15 min: 10 push presses (305 1 RM or 65/55), 10 hip raises, 20 squats

9-8-17

Durability

Warm: 3 rounds: 10 lunges, 10 situps, 5 pull ups, wall squat

Practice your weakness*

*this could be a lift, a technique on the bars, obstacles, whatever you feel you need to work on

3 Rounds: hip flexor, pec/lat, thread the needle

3 rounds: LAX ball shoulder smash, LAX foot smash, foam roll

9-7-17

Durability

Warm: 3 rounds: 10 shuttles, 10 situps, 10 pushups, cobra stretch

Kipping Practice

Turkish Get Up Practice

3 rounds: lacrosse ball foot smash, butterfly, banded shoulder

3 rounds: IT band foam roll, pigeon, child’s pose

9-6-17

Durability

Warm: 3 rounds: 10 lunges, 10 flutter kicks (ea), 50 grippers, pigeon

Rope Climb Practice

Monkey Bar Practice

3 rounds: ankle mobility, airplane seat stretch, banded triceps stretch

3 rounds: lacrosse ball foot smash, foam roll

9-1-17

Work Capacity

Warm: 3 rounds: 10 shuttles, 10 dips, 10 good mornings, cobra stretch

5 min Burpee Test

-rest-

5 RFT: 5 get ups (53/35), 7 pull ups

-rest-

5 min AMRAP: 50′ sled tugs (180/135), 10 KB push presses (53/35)

4 rounds: 10 leg lifts, 1:00 plank, 10 oblique raises (ea), 10 FDBE

3 rounds: pigeon, ankle mobility, 5 dislocates

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