Workout of the Day

Monday 5.14.18

Monday 5.14.18

A. Warmup:
2:00 couch stretch, ea.
1:00 Banded shoulder dist. each side
DROM
25 Strict press
25 SDHP
*Bar

B. 5 rounds of:
:30 max rep ring dips
:30 rest
1:00 max cals on rower
1:00 rest
in 3:00 complete a 400m run

C. Cooldown:
3 sets of:
50 Banded Pull Aparts
20 Back Ext

Workout of the Day

Friday 5.11.18

A. Warmup:
DROM
3 sets of:
:30 supinated hang
10 Scap Pushups
30 Mountain climbers

B. Push Press, Heavy 3 rep
*work up in 10:00

C. 3 rounds for time of:
800m run
20 Deadlifts, 225/155
*Goal is 15:00 or less. Scale as needed to make this happen.

Scale:
3 rounds for time of:
400m run
20 Deadlifts

D. Cooldown:
Foam Roll for remainder of class

 

Workout of the Day

Thursday 5.10.18

A. Warmup:
400m Run
DROM
for 5:00
:30 Russian KB Swings
(:30)5 box jumps w/ step down

B. “Annie”
50-40-30-20-10
Double Unders
Situps

C. Turkish Get-Ups
50 reps for quality

D. Cooldown:
3:00 High Hip Stretch, ea.

Workout of the Day

Wednesday 5.9.18

A. Warmup:
DROM
20-15-10
Hanging Straight leg raises
Good Mornings
Lateral raises

B. 3 rounds for time:
30/21 Assault Bike Cals
21 Power Cleans, 95/65
12 Pullups

Scale Up:
30/21 Assault Bike Cals
21 Power Cleans, 135/95
12 Muscle-ups

*Only scale up on the weight if you’re doing MU’s. Sub ring rows or banded pullups for pullups.

C. Cooldown:
3 sets of:
10 Lateral Lunges, each side
*add weight if necessary
25 GHD Situps

Workout of the Day

Tuesday 5.8.18

A. Warmup:
DROM
3 sets of:
10 Suitcase DL, ea.
10 Goblet Squats
10 Ring Rows
2 wall walks

B. Back Squat, 20 RM
*add 5-10 lbs from Monday 4.30.18

C. Press, 3 x 10
-same weight across, add 2.5-5lbs from Monday, 4.30.18

-This is week 2 of a 5 week cycle. Next weeks lifts will happen on Wednesday, adding 5-10lbs per week on the squat and 2.5-5lbs on the press. A good starting point for today will be around 65% of a 1RM on the BS and 50-55% on the press if you did not complete last week. For newer members who may not have an established or estimated 1RM on either lift complete the following:
A. Back Squat 5-5-5-5-5
-add weight each set
B. Press, 3 x 10
-add weight each set

D. Cooldown:
3:00 Couch Stretch, ea.

Workout of the Day

Monday 5.7.18

A. Warmup:
DROM
3 sets of:
10 I’s, Y’s, T’s: 2-5lbs
:20 Weighted Hang
*Add weight each round, scale as needed
:30 Hollow hold

B. 4 Intervals of:
300m Row, AFAP
20 Burpee Box Jump Overs
-Rest 3:00
*Use a box that you’re comfortable jumping up to.

C. Cooldown:
3 sets of:
25 Banded Pull Aparts
1:00 Lizard stretch, ea.

Workout of the Day

Saturday 5.5.18

Teams of 3
For Time:
400 Meter Weighted Run (45/35)
100 Deadlifts
400 Meter Weighted Run
80 Hang Power Cleans
400 Meter Weighted Run
60 Front Squats
400 Meter Weighted Run
40 Push Jerks
400 Meter Weighted Run
20 Clusters

Teams will run with a single weight and pass off as they see fit. One weight will be used for all barbell movements, with the push jerk will likely be the limiting factor for most athletes. This should be a weight that they are capable of completing 15+ push jerks unbroken when fresh. Teams may have different loaded barbells for different athletes on the team. If unable to run, bike without using the arms until the other teammates return or complete a 500 meter row.

Workout of the Day

Friday 5.4.18

A. Warmup:
DROM
3 x 10 Cross Crawls, ea.
15 Hollow Rocks between
Then,
7:00 HS practice

B. For time:
650m Row
30-20-10
Alt. DB Snatch
Toes 2 Bar
650m Row

C. Cooldown:
Foam roll for remainder

Workout of the Day

Thursday 5.3.18

A. Warmup:
1:00 easy, 1:00 moderate, 1:00 hard
assault bike -or- row
DROM
3 x :30 L-Hang
10 Barbell thrusters after each

B. AMRAP in 12:00
3-6-9-12-15-18..and so on
Front Squats, 135/95
Bar Facing Burpees

C. 3 sets of:
10 Lateral lunges, ea. (weight if necessary)
10 one arm DB rows, ea.
20 GHD Situps

Workout of the Day

Wednesday 4.2.18

A. Warmup:
3 sets of:
1:00 Plank
:30 top of ring row hold
15 back ext
20 Alternating HS hand lifts

B. Every 1:30 for 15:00
2 Hang Power Clean & Jerks
20 Double Unders
*Build to a heavy set

C. Cooldown:
2 sets of:
50 banded pull aparts
1:30 High hip stretch,ea.