Wednesday 4/25/18

Wednesday 4/25/18

A) Coaches Choice Warm-Up

B) 5 Sets
Push Press x3
*Building

C) AMRAP In 14 Min Of:
3,6,9,12,15,18 etc…
Push Press @60% of 3RM
Toes To Bar
7/5 Cal Assault Bike

 

HIIT

” Twenty”

AMRAP in 20 min of:

20 Box Jumps

20 DB Push Press

20 DB Lunges

20 Alt. V-Ups

Tuesday 4/24/18

Tuesday 4/24/18

A) Coaches Choice Warm-Up

B) In 15-20 Minutes Establish A 2RM Front Squat

C) 4 Sets Ea. For Time Of:
20 Cal Ski Erg
20 Hang Power Snatch (75/55)
rest 2 min

 

Just another manic Monday 4/23/18

Just another manic Monday 4/23/18

Part A – Warm Up
2 Sets
Quadruped Thoracic Trunk Rotation x6 ea. side
Scap Push-ups x10
Banded Single Arm High Pulls x12 ea.
+
2 Sets
KB Windmill x6 ea. side
Star Plank x20 sec ea.

https://www.youtube.com/watch?v=z2zv526I7M8 

Part  B

EMOM For 12 Min Do:
Min 1 – Strict Pull-up x6-8
Min 2 – Ring Support Knee Tuck x20 Sec
Min 3 – Pistol Hold Leg Lift x6 ea. side

*Hold on to something for balance during pistol hold leg lifts if neccesary

Part C

3 Rounds For Time Of:
15 Burpees
15 Deadlifts (225/145)
400 m Run

Sunday 4/22/18

Sunday 4/22/18

A) Coaches Choice Warm-Up

B) 4 Sets, Ea. For Time Of

350 m Row

10 Front Rack Step-ups (95/65 @20″)

15 D-Ball Slams

30 Mt.Climbers

3 Wall Climbs rest 90 sec

C) 3 Sets

GHD Sit-up x12-15

KB Windmill x7 ea.

Banded Face Pull x15-20

Saturday 4/21/18

Saturday 4/21/18

A) Coaches Choice Warm-Up

B) In Teams Of 2 Perform:

AMRAP In 30 Min Of:

800 m Partner Run

20 Power Snatch (135/95)

30 Toes To Bar

*Only 1 athlete can work a a time. Both athletes must perform the run together

Friday 4/20/18

Friday 4/20/18

A) Coaches Choice Warm-Up

B) 3 Rounds For Time Of:
1.5 Mile Assault Bike
30 Kettlebell Swings (70/53)
30 Pull-ups

C) 3 Sets
Single Arm Overhead Walk/Farmers Carry x100ft ea. side
Seated DB Shoulder Rotation x10 ea. side
Single Leg DB Glute Bridge x20 ea.

 

Thursday 4/19/18

Thursday 4/19/18

A) 2 Min Assault Bike @60%

+ 2 Sets Perfect Stretch x3 ea. side
Banded Upright Rows x15
Banded Reverse Lunge x10 ea.
Seal walk x 30ft

B)AMRAP In 8 Min Of:
30 Cal Ski Erg
with remaining time do:
25 Double Unders
100ft Sled Push (135/90)

rest 2 min

AMRAP In 6 Min Of:
24 Cal Ski Erg
with remaining time do:
25 Double Unders
10 Burpees

rest 2 min

AMRAP In 4 Min Of:
18 Cal Ski Erg
with remaining time do:
25 Double Unders
10 V-ups

C) 3 Sets
DB Bench Press x15
Landmine Bent Over Row x15
Russian Twist x30

Wednesday 4/18/18

Wednesday 4/18/18

A) Coaches Choice Warm-Up

B) 5 Sets

Deadlift x2

*Building

C) AMRAP In 14 Min Of:

5 Deadlifts (80% of 2RM)

9 Handstand Push-ups

13 Pull-ups

Tuesday 4/17/18

Tuesday 4/17/18

A) Coaches Choice Warm-Up

B) EMOM For 12 Min Do:

Min 1 – Ring Push-up x6 @31×1

Min 2 – Rope Climb x1-2

Min 3 – Hollow Body Rock x15-20

C) For Time:

100 Wall Balls (20/14)

50 Alt. DB Snatch (50/35)

25 Shoulder To Overhead (155/105)

Monday 4/16/18

Monday 4/16/18

A) 2 Sets
Banded Abduction Shoulder Rotation x10 ea.
Banded Adduction Shoulder Rotation x10 ea.
Scap Push-ups x10
Scap Wall Slides x10 @3131
+
2 Sets
Single Arm DB Press x8 ea.
Push-up x10

B) In 15-20 Minutes Establish A 3RM Bench Press

C) 4 Sets
20 Sec Max Alt. Jumping Lunges
rest 10 Sec
20 Sec Max Cal Row
rest 90 sec
20 Sec Max Hang Power Clean
rest 10 sec
20 Sec Max Cal Ski
rest 90 sec