March 15th
Warm up - wall squat, straddle hamstring stretch, lat/pec stretch, front rack tricep stretch, hamstring smash, barbell quad smash, 2 rounds of: 500m Bike erg + 12 jump squats + 10 shoulder rolls + 10 good mornings, then warm up w/barbell until loose…
Weightlifting:
1 Rm behind the neck snatch-grip push press
5x5 snatch high pulls @ 50% (w/ red mini bands)
4x12 bent over rows @80-90% of clean max
5x15 DB bench press
5x8 DB rollbacks
Conditioning:
For time:
75 Wall Ball 20/14#
50 Toes to Bar
25 Burpee to Touch
-Rest 3 minutes-
25 Burpee to Touch
50 Toes to Bar
75 Wall Ball 20/14#
March 14th
Warm Up: Warm up - wall squat hold, straddle hamstring stretch, shoulder rolls, lat/pec stretch, hamstring smash, barbell quad smash, 2 rounds of: 15 cal row + 10 jump squats + 10 lunges + puppy dog stretch
Weightlifting:
1 RM reverse band clean
1 RM reverse band deficit (4") deadlift
6x6 GHRs
100-150 green band leg curls
3x10 bent pendulum reverse hypers
Conditioning 1:
AMRAP 20 minutes
200m Run
10 Strict Deficit HSPU 6/4”
200m Run
10 Muscle Ups
Conditioning 2:
10 Rounds
10 Cal Bike
25 Double Unders
Friday 2/4
AM Session
Warm up - crossover symmetry activation, lat/pec stretch, 2 rounds of: 200m Row + 10 leg swings + 10 air squats + spiderman stretch + shoulder rolls, then 3 rounds of: 5 barbell squat cleans (build up in weight each set) + 10 kip swings + 5 push ups + 3 strict pull ups
5 Rounds
5 Squat Cleans 55%
5 Ring Muscle Ups
Rest until 15:00
5 Rounds
5 Squat Cleans @65%
5 Ring Muscle Ups
Front Squats
2 Waves of:
3,2,1 reps 56%/78%/91%.
PM Session
Warm up - 3 x 100m row w/movements after each row, 10 air squats + 10 shoulder rolls + spiderman stretch
6 Rounds (1:1)
15 Calorie Row
15 Burpee Box Jump Overs 24/20”
Thursday 2/3
Run
5 x 200 M w/1 minute rest between
10 x 50 M w/20 seconds between
Bike
3-5 Minute Warm up
Then,
3 Rounds of:
1:00 Hard
1:00 Easy
Then,
5 Rounds of:
30 seconds Hard
30 seconds Easy
Then,
6 Rounds of:
20 seconds Hard
20 seconds Easy
Then,
2 Minutes Easy Cool Down
Friday October 12th
Warm up - couch stretch, pigeon stretch, 90/90 hip opener stretch, voodoo floss knees + quads + 20 air squats (each leg), spiderman stretch, 10 good mornings, then warm up in workout weight…
Front Squat
9 x 2 reps @ (60% with 25% or the 60% being band tension)
Clean + 2 Jerks
EMOM for 10 Min
AMRAP 20
20/16 Calorie Bike Erg
1 Round of:
3 Pull Ups and 1 Muscle Up
8 HSPU
12 Pistol Squats
Thursday October 11th
Warm up - Foam roll 5 min quads, hips, back, couch stretch, spiderman stretch, 2 rounds of: 10 shoulder rolls + 10 OHS + 5 single arm DB thrusters (each arm) + 25 single unders
Alternating Minutes x 32 minutes (8 rounds)
Min 1: 15-20 Calorie Row
Min 2: 10 Dumbell Thrusters 50/35#
Min 3: 12-15 Calorie Echo Bike
Min 4: 50 Double Unders
Wednesday October 10th
Warm up - foam roll 5 minutes hips, glutes, back, couch stretch, pigeon stretch, shoulder rolls, 90/90 hip opener stretch (3-5 reps on each side), 2 rounds of: 15 air squats + 10 v-ups + 10 single leg deadlifts + 0:30 HS Hold
AMRAP 8 minutes
3 Rounds
9 Toes to bar
3 Deadlift 315/225
3 Rounds
9 Toes to bar
6 Deadlift 275/185
3 Rounds
9 Toes to bar
9 Deadlift 225/155
3 Rounds
9 Toes to bar
12 Deadlift 185/125
3 Rounds
9 Toes to bar
15 Deadlift 135/95
3 Sets for quality
20 Hip Extensions
100’ Lunge Walk
Or Tower Run Summit Park 11am
If you don’t do the tower run
do a 30 min zone two/jog