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
A. Warmup:
DROM
3 sets of:
10 Banded Good mornings
10 Goblet Squats
10 KB Swings
B. Front Squat 8-8-8-8
Same weight across ~65% of 1RM
C. For time:
500m/350m Row
30 Burpees
D. Cooldown:
2:30 Couch Stretch, ea.
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.
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
A. Warmup:
400m Run
DROM
B. 4 rounds of:
In 1:00 complete 15/10 Ski Erg Cals
In 2:00 complete an 80’ bear crawl sled pull
In 3:00 complete 10 Power Cleans + 100m Farmers Carry
C. Cooldown:
3:00 Lizard Stretch
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
A. Warmup:
DROM
5 rounds of:
:15 L-Sit
10 Banded Good mornings
5 Tall Box Jumps
B. Every 3:00 x 5
30 Russian KB Swings
15 Lateral Burpees
C. Cooldown:
800m slow jog
3:00 Lizard Stretch, ea.
A. Warmup:
400m Run
DROM
B. OTM for 10:00
E: 20/14 Assault Bike Cals
O: 10 DB Thrusters, pick weight
C. 3 sets of:
10 Suitcase DL, ea.
20 Hollow Rocks
D. Cooldown:
2:30 Couch Stretch, ea.
Teams of 2:
“Hansen”
5 rounds of:
30 KB swings, 70/53
30 Burpees
30 GHD Situps
*Alternate every 15 reps
CORE HOMEWORK:
3 sets of:
10 Suitcase DL
:30 One arm OH KB Hold, R
:30 One arm OH KB hold, L
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
Please activate some Widgets.