We are starting something new out with this week and moving forward.  A few days a week we will be focusing completely on aerobic capacity.  Those day will be Tuesday and Thursday.  We will also be announcing training cycles as we enter and close them out! 

See ya at the bar!

Monday January 30

10:00 warm up

row/bike/jump rope @easy pace

Mobility

2 rounds of [10 dumbbell squats + 15 sit ups]

+

A1. 1&1⁄4 front squat, 2-2-1-1, :60 rest

A2. 1-arm dumbbell overhead carry, 3x40m/side, :60 rest

+

For time in teams of 3:

500m row, each partner

100 thrusters, 65/95

100 sit ups

+

2 rounds not for time:

8/side banded external rotations

:30 hollow rocks

Tuesday January 31

10:00 warm up

row/bike/jump rope @easy pace

Mobility

2 rounds of [1-2 rope climbs or 5-7 strict pull ups + 10-15 light kettlebell swings]

+

For 10:00

1st: 5 touch and go ground to overhead, you pick the weight

2nd: :30 row/bike @high effort

+

For 10:00

1st: 10 box jump overs

2nd: 1-3 muscle ups or 8 pull ups/ring rows

+

For 10:00

1st: :30 double unders

2nd: :30 shuttle run

Wednesday February 1

10:00 warm up

row/bike/jump rope @easy pace

Mobility

2 rounds of [10 alternating lunges + 10 bird dogs]

+

A. 8:00 muscle up or gymnastics practice

B. Alternating reverse lunges w/bar on back, 3x8-10, 2:00 rest

+

3 rounds for time:

12 burpees

15 toes to bar

24 alternating goblet lunges

+

3 sets:

:15/R side plank

:30 front leaning rest

:15/L side plank

:30 front leaning rest

Goal is to go unbroken

Thursday February 2

10:00 warm up

row/bike/jump rope @easy pace

Mobility

2 rounds of [10 hand-release push ups + :10/side 1-arm passive hang]

+

Every :90 for 4 sets:

1st: 10 alternating dumbbell snatches

2nd: :30 handstand push ups or hand-release push ups

+

3 sets for reps:

:60 kettlebell swings

:60 tough upper pull (CTB, pull ups, BB pull ups, etc)

:60 row calories

:60 rest

+

2 rounds not for time:

10-15 band pull aparts

3 dragon flags

Friday February 3

A Max out Friday

+

AMRAP in 8:00, partners alternate movements

40m tough farmers carry

15 wall balls, 14 to 9’/20 to 10’

4 wall walks

Saturday February 4

10:00 warm up

row/run/jump rope @easy pace

Mobility

2 rounds of [:60 skill work of choice + 10 dumbbell push press]

+

A. Bench press, 3-3-2-2, 2:00 rest

B. Prowler push, 4x20m tough, :90 rest

+

For time:

21-15-9

Burpee box jumps

Sit ups

+

Bis, tris, and abs of choice