Workout of the Day

Tuesday 8.20.19

Tuesday 8.20.19

A. Warmup:
100 Banded Pull Aparts
2 x 1:00 Back Pack Stretch
DROM
Shoulder Press, Push Press, Push Jerk Skill work

B. Pressing:
Shoulder Press 1-1-1-1-1
*Work up to a heavy set
Push Press 3-3-3-3-3
*Work up to a heavy set
Push Jerk 5-5-5-5-5
*Work up to a heavy set

C. AMRAP in 5:00
KB Swings, 53/35

D. Cooldown:
3 sets of:
10 One Arm DB Row, ea.

CORE HOMEWORK:
3 sets of:
20 Hollow Rocks
10 Barbell Rollouts

Workout of the Day

Saturday 8.17.19

Saturday 8.17.19

Teams of 3:

AMRAP in 25:00

400m weighted run
50 DB Push Press
50 DB Front Squat
50 DB Burpee over box

*Partner 1 will run while 2 & 3 do movements, alternating however. Once partner 1 gets back, partner 2 will run, and so on.

Workout of the Day

Friday 8.16.19

Friday 8.16.19

A. Warmup:
DROM
100 banded Pull Aparts

B. Strict Pullups
1 x max rep
Rest 3:00
5 x 75% of max
*rest 2:00 between sets

C. 4 x 400m Run @ 80% of 1mile T.T. pace
-rest 2:00 between sets

D. Cooldown:
Foam Roll for remainder of class time

Workout of the Day

Wednesday 8.14.19

Wednesday 8.14.19

A. Warmup:
2×1:00 Back pack stretch
2:00 Lizard Stretch, ea.
DROM

B. Overhead Squat 5-5-5-5-5
*build in weight

C. 3 sets of:
10 one leg RDL, ea.
20 KB Waiter Lunges, total
30 Back Extensions

D. Cooldown:
100 banded pull aparts
3 x :30 hollow hold

Workout of the Day

Friday 8.9.19

Friday 8.9.19

A. Warmup:
400m Run
DROM
Snatch warmup

B. OTM for 10:00
3 Power Snatch + 3 tall box jumps

Accessory:
3 sets of:
10 KB Windmills, ea.
10 Lateral Squats, ea.
15 RDL, pick weight

D. Cooldown:
Foam roll for remainder of class time

CORE HOMEWORK:
5 x 80% of max effort plank holds
-1:30 Rest between