11-22-17

Endurance

On a Spin Bike:

Warm: 10 min increasing resistance every 2 min

5:00 interval

2:00 rest

3:00 interval

2:00 rest

5:00 interval

2:00 rest

5:00 up downs (:30 down, :30 up)

2:00 rest

5:00 up downs (:30 down, :30 up)

2:00 rest

6x :30 sprint, 1:00 rest

5:00 cool down

2 rounds: Jane Fonda’s, 50 SHJs

11-21-17

Strength

Warm: 3 rounds: 10 hang cleans (45/35), 10 lunges, 10 leg lifts, cobra stretch

1 RM Hanging Squat Clean

5×2 Hanging Squat Clean (85% 1 RM), pigeon

6×5 weighted lunges (ea), 2 box jumps, child’s pose

6×8 bench press, 8 pull ups (weighted), 5 dislocates

11-20-17

Endurance

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

2 rounds: (5 min each station)

bike, rower, step ups, 10 shuttles + 15 situps

4 rounds: 10 weighted situps, :30 leg circles (ea), 10 oblique raises (ea), 10 good mornings

3 rounds: pigeon, toe touch, pec/lat

11-16-17

Fitness Assessment

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

1) Max Reps Bench Presses (BW / 75% BW)

2) Max Reps Front Squats (BW / 75% BW)

3) Max Pull Ups

4) Rope Climb

5) 5 Rounds 40′ Shuttles 1 min on, 1 min off

6) 10 min max KB Get Ups (53/35)

11-9-17

Strength (density)

Warm: 3 rounds: 10 hang cleans, 10 pushups, 10 situps, ankle mobility

1 RM Power Clean

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

6×5 Deadlifts, 2 Broad Jumps every 120 sec.

6×5 Bench Press, 5 Bent Over Rows every 120 sec.

3 rounds: butterfly, banded shoulder, banded triceps

11-8-17

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

2 circuits (5 min ea station): 1) bike, 2) rower, 3) 10 shuttles + 100′ bear crawl, 4) step ups

2 rounds: Jane Fonda’s, 50 SHJs

11-7-17

Work Capacity

Warm: 3 rounds: 10 shuttles, 10 flutter kicks (ea), 10 pushups, cobra

25 min AMRAP: 7 pull ups, 15 KB swings (70/53), 10 box overs (24/20), 10 knees to elbows

LB Complex

3 rounds: LAX shoulder smash, pigeon, triceps stretch

11-6-17

Strength (Density)

Warm: 3 rounds: 10 push presses (45/35), 10 leg lifts, 10 squats, 5 dislocates

1 RM Push Press

6×2 Push Presses (85% 1 RM) every 90 sec.

5×4 Power Cleans, 6 DB Bench Rows (ea) ever 120 sec.

6×5 Front Squats, 2 staggered leg box jumps (ea), every 120 sec.

3 rounds: wall squat, hip flexor, child’s pose

11-3-17

Warm: 2 rounds: 50 step ups, 10 bench dips, 10 hip raises, banded triceps

10-9-8-7-6-5-4-3-2-1: DB snatches (50/30), rowers, 100′ farmer’s carry (53/35) *chaser (each round)

-rest 6 min-

AMRAP 10 min: 15 jumping squats, 15 pushups, 5 wall balls (20/14)

4 rounds: 10 weighted situps, :30 side plank (ea), 10 oblique raises, 10 FDBE

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

11-2-17

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

1 RM Front Squat

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

6×5 DB Bench Press, 5 Upright Rows (every 120 sec)

5×4 Man Makers, 2 Box Jumps

3 rounds: frog, 5 dislocates, pec/lat