5-25-17

Work Capacity

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

5 RFT: 10 wall balls (20/14), 10 box overs (24/20)

-rest-

ETOT (5 min): 5 pull ups, 5 squats

-rest-

7-6-5-4-3-2-1: knees to elbows, kb get ups (35/26)

LB Complex

3 rounds: pigeon, frog, banded shoulder

5-24-17

Endurance

Warm: 3 rounds: 10 shuttles, 10 situps, 10 dips, toe touch

2000m run

20 jumping squats, 20 hip raises

1600m run

20 pull ups, 20 pushups

2000m run

 

2 rounds: Jane Fonda’s, 50 SHJs

3 rounds: child’s pose, pec/lat, hip flexor

5-23-17

Strength

Warm: 3 rounds: 10 hang cleans, 10 situps, 5 pull ups, banded triceps

1 RM Hanging Squat Clean

6×3 Hanging Squat Clean (85% 1 RM) – 90 sec

6×5 Weighted Lunges (ea), 2 broad jumps – 120 sec

6×5 Strict Press, 5 Barbell Rows – 120 sec

3 rounds: wall squat, banded shoulder stretch, ankle mobility

5-22-17

Endurance

Warm: 3 rounds: 200m run, 10 good mornings, 10 pushups, butterfly stretch

2 Rounds (groups): 800m run, bike, rower, 15 burpees + step ups

4 rounds: 10 weighted situps, 1:00 6″ hold, 10 Russian twists, 10 FDBE

3 rounds: hip flexor, triceps stretch, cros body shoulder stretch

5-19-17

Endurance

Warm: 3 Rounds: 100′ high knees, 100′ butt kickers, 100′ grapevines, 10 flutter kicks, 10 dips, hip flexor

6x 800m runs (every 7:00)

4 rounds: 10 knees-2-elbows, :30 side plank, 10 banded rotations (ea), 10 FDBE

3 rounds: wall squat, cross body shoulder stretch, banded triceps stretch

5-18-17

Work Capacity

Warm: 3 rounds: 10 shuttles, 10 lunges, 10 good mornings, pigeon

AMRAP 20 min: 15 kb swings (53/35), 10 jumping squats, 10 walking planks, 15 situps, 10 40′ shuttles

LB Complex

3 rounds: banded shoulder, triceps stretch, ankle mobility

5-17-17

Endurance

Spin Bike:

10 min Warm up (increase resistance every 1:00)

2x 10 min intervals (zone 3-4)

Rest: 5 min (zone 2)

10 min Cool down (zone 2-3)

 

2 rounds: Jane Fonda’s, 50 SHJs

3 rounds: pigeon, triceps stretch, cross body shoulder stretch, toe touch

5-16-17

Strength

Warm: 3 rounds: 10 bench presses (75/45), 10 lunges, 10 situps, pec/lat

1 RM BenchPress

6×3 Bench Press (90% 1RM) – 90 sec

5×4 Mr. Spectaculars, 6 Bent Over Rows – 120 sec

6×5 Deadlifts (75% 1 RM), 2 jumping lunges (ea) – 120 sec

3 rounds: 5 dislocates, butterfly stretch, toe touch

 

5-15-17

Endurance

Warm: 3 rounds: 200m run, 10 sit-ups, 10 dips hip flexor

2 rounds (group/partner): 800m run, 150′ bear + step ups, bike, rower

LB Complex

3 rounds: pec/lat, child’s pose, pigeon

5-12-17

Endurance

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

6x 800m run every 7:30

4 rounds: 10 weighted situps, :30 side plank, 10 banded rotations, 10 good mornings

3 rounds: hip flexor, banded triceps, Y/L rotations