Friday 2/9/18

Friday 2/9/18

A) 2 Sets
Squat Hold x20 sec
Hollow Body Rock x20 sec
Sumo Squat Hold x20 sec
Samson Stretch x10 sec ea. side

then do:

2 Sets
Banded Good Morning x20
Reverse In Place Lunge x6 ea. side
Lateral Lunge x6 ea. side
Jump Squat x5 (max height)
Hanging Lat Pulls x10

B)Back Squat (all percentages based off 3RM)
80% x10
90% x6
100% x3

C) “Holleyman”
30 rounds for time of:
5 Wall Balls (20/14)
3 Handstand Push-ups
1 Power clean (225/145)

*Time cap is 30 Minutes

Thursday 2/8/18

Thursday 2/8/18

A) 2 Min Assault Bike @60%
+
2 Sets
Perfect Stretch x3 ea. side
Banded Upright Rows x15
Banded Reverse Lunge x10 ea.
Seal Walk x20ft

B) AMRAP In 12 Min Of:
200ft Overhead KB Walk (35/25 ea. hand)
100ft Walking Lunge
20 Ball Slams (20/15)
20 Alt. DB Snatch (50/35)
rest 4 min
AMRAP In 8 Min Of:
100ft Overhead KB Walk
50ft Walking Lunge
10 Ball Slams
10 Alt. DB Snatch

C) 3 Sets
Banded Tricep Pull-Downs x30
TRX Crunches x20

Wednesday 2/7/18

Wednesday 2/7/18

A) Coaches Choice

B) 5 Sets
Dead Stop Front Squat x1.1

C) 5 Rounds For Time Of:
7 Front Squat (205/135)
11 Games Standard Box Jumps (24″/20″)
14 Pull-ups

HIIT – “Cardiobells” 

4 min Tabata : 8 cal Row

rest 30 sec

4 min Tabata : 8 KB Swings

rest 30 sec

4 min Tabata : 8 cal Air Bike

rest 30 sec

4 min Tabata : 8 Goblet Squats

Tuesday 2/6/18

Tuesday 2/6/18

A) 2 Min Ski Erg
+
2 Sets
Single Leg Kettlebell Deadlift x8 ea.
Jump Squat x10
Push-up + Groiner Stretch x4 ea. side (2 sec groiner hold)
Hanging Lat Pull Hold x15-20 sec

B) In 15-20 Minutes Establish A 3RM Dead Stop Deadlift

C) 2 Sets
AMRAP In 8 Min Of:
50 Cal Row
40 Wall Balls (20/14)
30 DB Push Press (50/35)
20 Burpees
rest 5 min

 

Monday 2/5/18

Monday 2/5/18

A) Coaches Choice

B) EMOM For 15 Min Do:
Min 1 – Toes To Bar x10-12
Min 2 – Ring Row x15-20
Min 3 – Overhead Single Arm DB Squat x8 ea. arm

C) 5 Min Max Cal Assault Bike
rest 7 min
3 Min Max DB Man Maker (50/35)

HIIT – “Eight”

AMRAP IN 16 MIN OF:

8 Wall Balls

8 Knees to Elbows

8 Med Ball Cleans

8 Pull Ups/ Ring Rows

When 16 min is up rest 60 seconds

Then do : 2 min Ab Challenge

Sunday 2/4/18

Sunday 2/4/18

A) Coaches Choice

B) 3 Sets Ea. For Time Of:
400 m Ski Erg
500 m Row
1.5 Mile Bike
rest 8 min

Saturday 2/3/18

Saturday 2/3/18

A)Coaches Choice

B) In Teams Of 2 Perform:
2 Sets
AMRAP In 6 Min Of:
4 Alt. DB Snatch (50/35)
5 Burpees
6 Wall Balls
rest 2 min
AMRAP In 6 Min Of:
4 Burpees
6 Single Arm DB Hang Squat Clean (50/35) (3 ea. arm)
8 Kettlebell Swings (70/55)
rest 2 min

*Only 1 athlete can work at a time. Each athlete must complete all the reps of “1” movement before the next athlete can start working on the following exercise.

HIIT – ” Pushing Annie’s Sled” 

50 Jump Rope

50 Sit-Ups

1 minute Sled Push

40 Jump Rope

40 Sit-Ups

1 minute Sled Push

30 Jump Rope

30 Sit-ups

1 minute Sled Push

20 Jump Rope

20 Sit-Ups

1 minute Sled Push

10 Jump Rope

10 Sit-Ups

1 minute Sled Push

Friday 2/2/18

Friday 2/2/18

A)2 Sets
Squat Hold x20 sec
Hollow Body Rock x20 sec
Sumo Squat Hold x20 sec
Samson Stretch x10 sec ea. side

then do:

2 Sets
Banded Good Morning x20
Reverse In Place Lunge x6 ea. side
Lateral Lunge x6 ea. side
Jump Squat x5 (max height)
Hanging Lat Pulls x10

B) 2 Sets
Back Squat x4 @95% of 3RM

2 Sets
Back Squat x2 @100% of 3RM

2 Sets
Back Squat x1 @110% of 3RM

C) For Time:
50 Pull-ups
45 Thrusters (95/65)
40 Cal Assault Bike

HIIT- ” Georgie”

AMRAP IN 21 MIN :

7 Burpees

11 Push- Ups

22 Kettle Bell Swings

Thursday 2/1/18

Thursday 2/1/18

A)2 Min Assault Bike @60%
+
2 Sets
Perfect Stretch x3 ea. side
Banded Upright Rows x15
Banded Reverse Lunge x10 ea.
Seal Walk x20ft

B)2 Rounds For Time Of:
30 Squats
90 Double Unders
30 Walking Lunges
200ft Farmers Carry (70/53)
200ft Sled Push
100ft Seal Walk

C) Crunches x30
DB Flyes x20
Banded Scap Pull Aparts x30

Wednesday 1/31/18

Wednesday 1/31/18

A) Coaches Choice

B) EMOM For 8 Min Do:
Split Jerk x2 (Building)
rest 2 min
Every 2 min For 6 Min Do:
Split Jerk x1 (Building)

C) For Time:
3 Shoulder to Overhead (165/110)
3 Front Squats (165/110)
12 Games Standard Box Jumps (24″/20″)
6 Shoulder to Overhead
6 Front Squats
12 Games Standard Box Jumps
9 Shoulder to Overhead
9 Front Squats
12 Games Standard Box Jumps
12 Shoulder To Overhead
12 Front Squats
12 Games Standard Box Jumps

HIIT – “CIRCLES”

8 min Tabata : Squats w/bands/ Air Bike

Rest 30 sec

8 min Tabata : Landmine rotations/ Ski Erg