A. Warmup:
DROM
then work through:
1-2-3-4-5 Pullups
2-4-6-8-10 Pushups
3-6-9-12-15 Squats
*do 1 pullup, 2 pushups, 3 squats, and so on.
B. Strict Press Ladder:
OTM for as long as possible
Start with 5 strict press w/ a bar
*Add 1 rep each minute until failure
C. Cooldown/accessory:
3 sets of:
10 weighted snow angels, light
10 Front raises
10 Pendlay Rows, pick weight
A. Warmup:
1:00 Calf Stretch, ea.
DROM
3 sets of:
:30 L-Sit (cumulative if necessary)
1:00 Plank Hold, pushup position
15 Back Ext.
B. For time:
21-15-9
Power Cleans
Box Jump Overs
*Use a weight that minimizes breaks
C. Cooldown:
3 x 10 One arm DB Rows, ea.
3:00 Lizard Stretch, ea.
A. Warmup:
400m Run
DROM
3 sets of:
10 Shoulder taps off box
50′ Bear Crawl
50′ Reverse bear crawl
B. Rowing Intervals:
3 rounds of:
500m row @ 80% effort
-rest 2:00
200m row @ 100% effort
-rest 2:00
C. Cooldown/Accessory:
3 x 10 single leg RDL, ea.
3 x 5 lateral lunge, ea.
Thank you to all that have served and continue to serve our country.
A. Warmup:
2:00 Couch Stretch, ea.
DROM
3 sets of:
10 Russian KB Swings
7 Goblet Sqauts
B. Back Squat, 3RM
Find in 15:00
C. 4 set of:
10 Back Squats in :30
:30 static hold at top of back squat
2:00 Rest
-use 40% of todays 3RM weight
D. Cooldown:
Foam roll quads and glutes for remainder of class time
In teams of 4 complete:
200 SkiErg Calories
Station 1: SkiErg Calories
Station 2: 15 KB Swings
Station 3: 15 Pushups
Station 4: 15 Box Jumps
*Switch stations once each movement is completed. Calories are on a running tally.
A. Warmup:
DROM
3 sets of:
10 Strict T2B -or- Hanging leg raises
15 Back Extensions
B. Weighted Pullups 5-5-5-3-3-3-1-1-1
-Add weight each set
*Scale: negatives -or- ring rows
-if ring rows use a :03 up/:03 down count each rep
C. 3 sets of:
Max Assault Bike cals in :20
-rest as needed
D. Cooldown:
Foam roll for remainder of class time
A. Warmup:
2:00 Couch Stretch, ea.
DROM
3 sets of:
5 Suitcase DL, ea.
7 Goblet Squats
B. 4 intervals of:
10 Touch N Go Deadlifts
15/10 Row Calories
-Rest 2:00
*Use a weight that allows for 10 UB DL’s. Move as quick as possible through each interval.
C. Cooldown/Accessory:
3 x 10 Pendlay Row, Pick Weight
2:00 Lizard stretch, ea.
A. Warmup:
DROM
3 sets of:
10 Alt. DB Snatch
30 DU’s -or- Med Ball Hops
B. Complete the following:
10 to 1 to 10
Bar Facing Burpees
-5 breaths between each set
*Move quickly through the reps and utilize the 5 breaths to get control.
C. Cooldown/Accessory:
3 sets of:
10 Front Raise
10 Lateral Raise
10 Reverse Fly
A. Warmup:
500m Row – 250m easy/250m hard
DROM
Clean Warmup
B. 5 sets of:
1:00 max rep squat clean
3:00 Rest
C. 3 x 10 One arm DB Row, ea.
C. Cooldown:
2:00 Couch Stretch, ea.
A. Warmup:
3:00 Passive Bar Hang
DROM
B. Press:
1. Press, 3RM
-find in 10:00
2. 3 x max rep Press, bar
-rest 2:00
C. Every 3:00 x 6
400m Run
D. Cooldown:
2 x 1:00 High hip stretch, ea.
Please activate some Widgets.