Tuesday 9/25/18

Tuesday 9/25/18

A) 500 m Row
+
2 Sets
Alt. In Place Samson Stretch Lunge x6 ea.
Alt. Lateral Lunge x12
Scapular Wall Slide x10 @3131
Active Lat Hang x15-20 sec
KB Windmill x6 ea.

B) 3 Sets
Snatch Balance x5 (Building)
rest 90 sec
Single Arm DB Overhead Squat x8 ea. side
rest 90 sec

C) 2 Sets
AMRAP In 3 Min Of:
10 Push Press(95/65)
15 Squats
rest 5 min
2 Min Max Squat Clean (165/110)
rest5 min

Monday 9/24/18

Monday 9/24/18

A) 2 Sets
Alt. Arm/Leg Push-up Ext. x8 ea. side
Alt. Skater Lunge x10 ea. side
Hanging Lat Pull x10
+
2 Sets
Sumo Squat Hold x20 sec
Bridge-up x5 w/2 sec hold at top

B) 3 Sets
30 Sec Max Handstand Push-up
rest 2 min

C) 4 Min Max Cal Bike
rest 1 min
3 Min Max Cal Row
rest 2 min
2 Min Max Thruster (95/65)
rest 3 min
1 Min Max Cal Assault Bike

Sunday 9/23/18

Sunday 9/23/18

A) Coaches Choice Warm-Up

B) 2 Sets
1 Min Max Squat
rest 1 min

C) For Time:
150 Kettlebell Swings
Minute 1 starts with 10 Ring Rows
Minutes 2 starts with 10 Sit-ups (24″/20″)
Minute 3 starts with 10 Ring Rows
Minutes 4 starts with 10 Sit-ups
etc..

Saturday 9/22/18

Saturday 9/22/18

A) Coaches Choice Warm-Up

B) In Teams Of 2 Perform:
100 Cal Assault Bike
80 Front Squats (155/105)
60 Handstand Push-ups
40 Cal Assault Bike

Friday 9/21/18

Friday 9/21/18

A) Coaches Choice Warm-Up

B) 5 Sets
Halting Snatch Deadlift + Hang Snatch + Snatch From 2″ Below The Knee
*Build to a heavy set

C) “Open Workout 14.2”
Every 3 minutes for as long as possible complete:
From 0:00-3:00
2 rounds of:
10 overhead squats (95/65)
10 chest-to-bar pull-ups

From 3:00-6:00
2 rounds of:
12 overhead squats
12 chest-to-bar pull-ups

From 6:00-9:00
2 rounds of:
14 overhead squats
14 chest-to-bar pull-ups

Etc., following same pattern until you fail to complete both rounds

Thursday 9/20/18

Thursday 9/20/18

A) Not For Time Do:
500 m Row
Samson Stretch Lunge x50ft
Spiderman Lunge x50ft
then do:
2 Sets
Banded Rotator Cuff Ext Rotation x10 ea.
Banded Rotator Cuff Int Rotation x10 ea.
Inch Worm + Push-up x10

B) 4 Rounds Of:
1 Min Max Cal Ski Erg
1 Min Max Box Jump Over (24″/20″)
1 Min Max Push Press (65/45)
1 Min Max Walking Lunge (25ft inc)

C) 3 Sets
TRX Crunches x20
rest 1 min
Plank Hold x1 Min
rest 1 min

Wednesday 9/19/18

Wednesday 9/19/18

A) Coaches Choice Warm-Up

B) In 15-20 minutes Establish A 5RM Back Squat

C) 3 Rounds For Time Of:
20 Cal Assault Bike
10 Back Squats @70% of todays 5RM
400 m Run
15 Handstand Push-ups

Tuesday 9/18/18

Tuesday 9/18/18

A) 500 m Row
+
2 Sets
Alt. In Place Samson Stretch Lunge x6 ea.
Alt. Lateral Lunge x12
Scapular Wall Slide x10 @3131
Active Lat Hang x15-20 sec
KB Windmill x6 ea.

B) 5 Sets
Snatch Push Press x4 + Snatch Drop x1x5

C) 4 Sets
AMRAP In 5 Min Of:
35 Wall Balls (20/15)
70 Double Unders
25 Power Cleans (95/65)
rest 5 min

Monday 9/17/18

Monday 9/17/18

A) 2 Sets
Alt. Arm/Leg Push-up Ext. x8 ea. side
Alt. Skater Lunge x10 ea. side
Hanging Lat Pull x10
+
2 Sets
Sumo Squat Hold x20 sec
Bridge-up x5 w/2 sec hold at top

B) 4 Rounds For Time Of:
10 Ring Dips
10 Strict Pull-ups

C) 5 Min Max Cal Row
rest 1 min
3 Rounds For Time Of:
20 Deadlifts (155/105)
20 Burpees Over Bar
rest 1 min
5 Min Max Cal Assault Bike

Sunday 9/16/18

Sunday 9/16/18

A) Coaches Choice Warm-Up

B) For Time:
100 Cal Ski Erg
*Every min must start with 5 DB Power Cleans (50/35)
Once completing ski erg start:
200 Walking Lunges
*Every min must start with 6 Sit-ups

C) 3 Sets
DB JM Press x20