Saturday 1/20/18

Saturday 1/20/18

A) Coaches Choice

B)In Teams Of 2 Complete:
For Time:
300 Double Unders
100 Cal Assault Bike
200 Push-ups
100 Single Arm DB Overhead Walking Lunge (50/35)
150 Deadlifts (135/95)
100 Toes To Bar

*Only 1 athlete can work at a time. Alternate athletes whenever you like.

HIIT – “Core Up”

8 Min Tabata : Standing Air Bike/ Tuck Ups

rest 30 sec

8 Min Tabata : Sled Push/ Rower V-ups

Friday 1/19/18

Friday 1/19/18

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 x5 @90% of 3RM

2 Sets
Back Squat x3 @95% of 3RM

2 Sets
Back Squat x2 @100% of 3RM

C) 3 Rounds For Time Of:
30 Alt. DB Snatch (50/35)
25 Pull-ups
20 Front Squats (135/95)

HIIT

”Seventh Hell”

EMOM- 18 Minutes

Min 1 – DB Thrusters x 7

Min 2 – Burpees x 7

Min 3 – Pull-up / Ring Row x 7

 

 

Thursday 1/18/18

Thursday 1/18/18

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) 5 Rounds For Time Of:
10 Balls Slams (20/15)
200ft Shuttle Sprint (50ft inc)
20 Kettlebell Swings (55/35)
200ft Shuttle Sprint (50ft inc)
30 Jumping Lunges
200ft Shuttle Sprint (50ft inc)

C) 3 Sets
Single Arm Landmine Bent Over Row x10 ea. side
Banded Glute Bridge x20

Wednesday 1/17/18

Wednesday 1/17/18

A) Coaches Choice

B) 4 Sets
Thruster x2
*Build to a heavy set of 2
then do:
EMOM For 6 Min
Thruster x5 @85% of 2RM

*Thruster can be taken from the rack or from the floor, your choice.

For Time:
21-15-9 Reps Of
Cal Row
DB Thruster (50/35)
150ft Farmers Carry (70/55)

HIIT – “Swealting Pot” 

AMRAP IN 19 Min of :

12 American KB Swings

12 Turkish Get Ups

12 Bulgarian Jumping Lunges

12 Russian Twists

Tuesday 1/16/18

Tuesday 1/16/18

A) 3 Sets
Snatch Grip Romanian Deadlift x5
Behind The Neck Snatch grip Push Press x5
Hang Muscle Snatch x5
Overhead Squat x5

B) 5 Sets
5 Sec Tempo Snatch Pull To High Hang + High Hang Snatch x1.1
*Once you reach your hip during your tempo snatch pull, immediately move through your high hang snatch.

C) 5 Sets
30 Sec Max Wall Ball (20/14)
rest 30 sec
30 Sec Max Double Under
rest 30 sec
30 Sec Max Hang Power Snatch (75/55)
rest 30 sec

Monday 1/15/18

Monday 1/15/18

HIIT – ” CORE TO SHORE” 

4 MIN TABATA : Rowing

rest 30 sec

4 MIN TABATA : Alternating Side Planks

rest 30 sec

4 MIN TABATA : Rowing

rest 30 sec

4 MIN TABATA: Alternating V-UPS

Sunday 1/14/18

Sunday 1/14/18

A) Coaches Choice

B) 5 Rounds For Time Of:
15 Ball Slams (20/15)
15 Cal Row
15 Cal Ski Erg
10 Front Rack Step-ups (65/45)

C) 3 Sets
DB Floor Press x20
Supinated DB Front Raise x12
Bulgarian Jumping Lunge x8 ea. side

Saturday 1/13/18

Saturday 1/13/18

A) Coaches Choice

B) In Teams Of 3 Perform:
90 Hang Power Snatch (95/65)
90 Front Rack Lunges (95/65)
90 Cal Assault Bike
*each athlete performs 15 rep increments for each exercise until all the reps are completed.
72 Hang Power Snatch (135/95)
72 Front Rack Lunges
72 Cal Assault Bike
*each athlete performs 12 rep increments for each exercise until all the reps are completed.
48 Hang Power Snatch (155/105)
48 Front Rack Lunges (155/105)
48 Cal Assault Bike
*each athlete performs 8 rep increments for each exercise until all the reps are completed.

HIIT – ” Bear Mountain ” 

EMOM FOR 20 MIN DO :

45 sec max effort Ski Erg

rest 15 sec

45 sec max effort Bear Crawls

rest 15 sec

45 sec max effort Mountain Climbers

rest 15 sec

45 sec max effort Sled Push

rest 15 sec

Friday 1/12/18

Friday 1/12/18

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) 5 Sets
Back Squat x4 @95% of 3RM

C) For Time:
20 Clean and Jerks (165/110)
20 Muscle-ups
20 Clean and Jerks

*Scale muscle-ups by scaling the reps (note reps in score) or scale to pull-up x3 + push-up x3.

HIIT – “Gift Boxes”

AMRAP IN 18 MIN Of :

8 Squat Box Jumps

10 Box Push Ups

10 Burpee Box Jumps

8 (each leg) Elevated Single Leg Box Jump

Thursday 1/11/18

Thursday 1/11/18

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) For Time:
2000 m Row
rest 6 min
For Time:
100 Burpees

C)
3 Sets
Split Stance Landmine Press x10 ea. arm
Landmine Front Squat x10 ea. side