Sunday 10/22/17

Sunday 10/22/17

A) Coaches Choice

B) 3 Sets
Hollow Body Rock x20-30 sec
Single Leg Barbell Deadlift x8 ea. leg
*Support non working leg on a bench or box

C) In Teams Of 2 Perform:
3 Rounds Of:
50 Cal Assault Bike
100 Double Unders
50 Kettlebell Swings

*Only 1 athlete can work at a time.

Saturday 10/21/17

Saturday 10/21/17

A)Coaches Choice

B) In Teams of 2 Perform:
2 Rounds For Time Of:
20 Overhead Squats (135/95)
100 Wall Balls
20 Power Clean (135/95)
100 Push-ups
20 Front Rack Lunges (135/95)
100 Ring Rows

*Only 1 athlete can work at a time

 

Friday 10/20/17

Friday 10/20/17

A) Coaches Choice

B) Push Press
70% x5
75% x5
80% x4
80% x4
85% x4

C) “Open Workout 17.1″
For time:
10 Dumbbell snatches (55/35)
15 Burpee box jump-overs (24″/20”)
20 Dumbbell snatches
15 Burpee box jump-overs
30 Dumbbell snatches
15 Burpee box jump-overs
40 Dumbbell snatches
15 Burpee box jump-overs
50 Dumbbell snatches
15 Burpee box jump-overs

HIIT – ” SPSB”

8 min Tabata : Squat Jumps/Plank Holds

rest 30 sec

8 min Tabata : Side Lunges/ Bear Crawls

Thursday 10/19/17

Thursday 10/19/17

A) 2 Min Assault Bike @60%
+
2 Sets
Banded Int/Ext Shoulder Rotation x8ea. side/ea. direction
Lateral Lunge x8 ea. side
Cat/Cow Stretch x5

B) For Time:
50 Walking Lunges
40/30 Cal Assault Bike
30 Ring Dips

C)
3 Sets
Trap 3 Raise x15
rest 90 sec
Banded Tricep Pull Down x30
rest 90 sec
GHD Sit-up x15
rest 90 sec

Wednesday 10/18/17

Wednesday 10/18/17

A) 2 Sets
Walking Knee High Pulls x30ft
Walking Barbell Good Morning
Hang Power Clean x5
Front Squat x5

B) In 15-20 Min Establish A 1RM Clean

C) AMRAP In 16 Min
4 Clean and Jerk (185)
8 Box Jump w/ step down
200 m Run w/ med ball (20/15)

HIIT – ” Farmer and the Bell”

EMOM FOR 20 MIN DO :

40 sec max effort KB Swings

rest 20 sec

40 sec max effort Farmer’s Carry

rest 20 sec

40 sec max effort Man Makers

rest 20 sec

40 sec max effort Russian Twists

rest 20 sec

Tuesday 10/17/17

Tuesday 10/17/17

A) Coaches Choice

B) 4 Sets
Overhead Squat x3 @53×1
*Building

C) For Time:
30-25-20 Reps Of
Deadlift (185/120)
15 Burpees
DB Thruster (55/35)
15 Burpees

*You can only work for 2:30, after 2:30 of work you must rest for 5 min. Score total time to complete

Monday 10/16/17

Monday 10/16/17

A) 2 Sets
Walking Knee Pull x30ft
Walking Quad Pull x30ft
Squat + Reverse lunge ea. leg x5
+
2 Sets
Shoulder Circles x10 ea. direction
Scap Push-up x10
Hanging Lat Pulls x10

B) 2 Sets
2 Min Max Strict Pull-up
rest 2 min
AMRAP In 2 min
10 Pull-ups
6 Jumping Lunges
rest 4 min

C) For Time:
1000 m Row
*This is a tester

HIIT – ” CINDY SIT UP” 

AMRAP IN 20 MIN OF :

5 Pull- ups/ Ring Rows

10 Push Ups

15 Air Squats

20 Sit Ups

Sunday 10/15/17

Sunday 10/15/17

A) Coaches Choice

B) 3 Sets
Floor L-Sit x10.10.10
Banded Face Pulls x20

C) For Time:
5 Rounds of:
20 Mt. Climbers
10 Ball Slams
Immediately into:
5 Rounds of:
3 Turkish Get-up ea. side
10 Cal Air Bike

Saturday 10/14/17

Saturday 10/14/17

A) Coaches Choice

B) In Teams Of 2 Perform:
In 25 Minutes Climb The Ladder As High As Possible Doing:
2 Overhead Squats (135/95)
2 Box Jumps
2 Toes To Bar
4 Overhead Squats
4 Box Jumps
4 Toes To Bar
6 Overhead Squats
6 Box Jumps
6 Toes To Bar
etc…
Continue to add 2 reps after every successful round.

HIIT – “CORE AND MORE”

4 min Tabata Standing Air Bike

rest 30 sec

4 min Tabata Candlesticks

rest 30 sec

4 min Tabata Sled Push

rest 30 sec

4 min Tabata Laterals with hip circles

Friday 10/13/17

Friday 10/13/17

A) Coaches Choice

B) 5 Sets
Push Press x2 @90% of 1RM
then do:
3 Sets
Bent Over DB Single Arm Kick Backs x12-15 ea. arm

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

HIIT – “Fight Gone Mad”

3 ROUNDS OF:

1 min max effort : Rowing

1 min max effort : Wall Balls

1 min max effort : KB Push Press

1 min max effort : Box Jumps

1 min max effort : KB Sumo Deadlift High Pull

REST 60 SECONDS