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Monday 8.21.17 Posted by admin on August 20, 2017 • No comments

A. Warmup:
2:00 Couch Stretch, each side
then,
12-9-6
RKB Swings
Goblet Squats
100m Jog after each set

B. Back Squat 5-5-5-5-5
-add weight each set

C. 3 sets of:
Max rep strict pullups
15 RDL’s
30 SLSU’s

 

 

Saturday 8.19.20 Posted by admin on August 18, 2017 • No comments

In teams of 2 complete:

AMRAP in 5:00
Front Squats, 135/95
reps split however

rest 3:00

AMRAP in 5:00
100m run, alternating

Rest 3:00

AMRAP in 5:00
Push Press, 135/95
reps split however

Rest 3:00

AMRAP in 5:00
50m Farmers Carry, alternating

Friday 8.18.17 Posted by admin on August 17, 2017 • No comments

A. Warmup:
400m run + DROM
3 sets of:
10 Front Raises
10 Scap Pullups
10 Good mornings
10 Box Jumps

B. 5 rounds of:
20/14 Assault Bike Cals
:30 rest
5 Bench Press
:30 rest
1 legless rope climb
2:00 rest

C. Cool down:
Foam rolling for remainder of class time

Thursday 8.17.17 Posted by admin on August 16, 2017 • No comments

A. Warmup:
No Run
2 x 1:00 Back Pack Stretch
3 sets of:
10 banded pass thrus
20 banded pull aparts
then,
OHS practice w/PVC
then,
Oly warmup:
10 sets of: (OTM)
1 Muscle Snatch
1 Hang Power Snatch
1 Overhead squat
*work up to a moderate weight

B. For time:
21-15-9
OHS, 96/65
SDHP, 95/65
T2B

SCALE UP:
For time:
10 MU buy in
21-15-9
OHS, 95/65
SDHP, 95/65
T2B
10 MU Cash out

Cooldown:
800m convo pace run

Wednesday 8.16.17 Posted by admin on August 15, 2017 • No comments

A. Warmup:
5 rounds of:
30 Jumping Jacks
3 Inch Worms
10 Scap Pushups
20 Mountain Climbers

B. 4 rounds of:
30/20 Cal row
30 Box Jump Overs, 24/20
Rest 3:00

C. 3 sets of:
1:00 Plank Hold (Pushup Pos.) Scale up: Rings
30 Russian Twists
15 Back Extensions
20 Seated Band Pulls

Tuesday 8.15.17 Posted by admin on August 14, 2017 • No comments

A. Warmup:
Quick DROM
3 rounds of:
15 Calories on Rower
15 Wall Balls
*Complete with a partner

B. Strict Pullups
1 x max rep
5 x 70% of max rep
2:00 rest between

C. “Elizabeth”
21-15-19
Power Cleans, 135/95
Ring Dips

D. Cooldown:
3 x 20 Banded Pull aparts
1:00 High Hip stretch, each side after each set

Monday 8.14.17 Posted by admin on August 13, 2017 • No comments

A. Warmup:
3 rounds of:
1:00 Single unders
1:00 Double Unders
1:00 Plank

B. Power Snatch
3-3-3-3-3
1-1-1-1-1
*add weight each set

C. Complete in 8:00
800m Run
Max rep Thrusters, 95/75

D. Cooldown:
2:00 Couch Stretch, each side