Friday 1.24.20

A. Warmup:
DROM

B. Every 2:00 for as high as possible:
8 Strict Press
*go up by 5 lbs each round, start with same weight as last week (65% of 10’s ending weight 2 weeks ago)
-goal is to do better than last week, whatever that means for you.

C. OTM for 10:00
8 – 12 Burpees

D. Cooldown:
5 sets of:
10 banded pull aparts (front)
10 banded pull aparts (top)
10 banded bear hugs

CORE HOMEWORK:
50 barbell rollouts, however

Burn (9:30am)
DROM
250/175 Ski Erg Calories
*every 50/35 cals = 20 Burpees ending w/ burpees (5 total sets)

Finisher:
3 x 10 Split Squats, ea.
*elevate back foot if possible

Thursday 1.23.20

A. Warmup:
DROM
3 sets of:
10 Good Mornings w/ bar
10 Back Squats
5 Front Squats

B. Front Squat 6-6-6-6-6
Find a heavy 6. Goal is to get 10-20 lbs heavier than last Wednesday’s heavy 8.

C. Every 3:00 x 5
1:00 of Assault Bike at a hard pace

D. Cooldown:
2:30 Couch Stretch, ea.

CORE HOMEWORK:
5 x 20 Hollow Rocks
-rest as needed between efforts

Wednesday 1.22.20

A. Warmup:
DROM
3 sets of:
10 Kip swings
:20 Hollow Hold
15 Back Extensions

B. AMRAP in 20:00
30 KB Swings
200m Single Arm Farmers Carry – R
30 SDHP’s
200m Single Arm Farmers Carry – L

C. Cooldown:
Forearm smashing w/ Lacrosse ball
2 x 1:00 Banded Shoulder Distraction, ea.

CORE HOMEWORK:
:20 on / :10 off x 8
GHD Situps

Burn (9:30am)
DROM
AMRAP in 20:00
20 DB Push Press
200m Farmers Carry
20 DB Front Squats
400m Run -or- 500m Row
20 DB Box Step Overs
20/14 Assault Bike Cals

Finisher:
100 Weighted AbMat Situps

Tuesday 1.21.20

A. Warmup:
DROM
3 sets of:
10 Front Raise, Lateral Raise, & Reverse fly
10 Overhead Squats w/ bar

B. 5 Rounds of:
20/14 Row Calories
10 Strict Pullups
5 Over the box Jumps (no touch on top)
-rest 2:00
*sub Box Jump overs or step up and overs as needed

C. Cooldown:
3 x 10 Glute Bridges
4:00 Pancake Stretch

CORE HOMEWORK:
5 x up to :30 static GHD hold
*rest as needed

Monday 1.20.20

A. Warmup:
DROM
:30 on / :30 off x 5
Static HS hold
In 10:00, Work up to a moderate weight on the power clean & Jerk

B. 3 rounds for time:
50 Air Squats
10 Power Clean & Jerks
*no heavier than 135/95

C. Cooldown:
3 x 8 One Leg RDL w/ KB
2:30 Lizard Stretch, ea.

CORE HOMEWORK:
OTM for 10:00
15-20 AbMat Situps

Burn (9:30am)
DROM
“Barbara”
Five rounds, each for time of:
20 Pull-ups -or- ring rows
30 Push-ups
40 Sit-ups
50 Squats
*scale reps as needed

Finisher:
100 Back Extensions

Saturday 1.18.20

Teams of 2:

5 rounds for time of:
10 Dirty Dumbbell Complex
20 DB Box Step Overs
30 Wall Balls
40 Assault Bike Cals
*1 rep of the DDB Complex = 1 DL, 1 Hang Power Snatch, 1 DB thruster, 2 DB Lunges alternating
-alternate reps however

CORE HOMEWORK:
:20 on / :10 off x 8
Hollow Hold
Superman Hold
*alternating movements

Friday 1.17.20

A. Warmup:
DROM
3 sets of:
Max L-Sit
1 x around the world, each way
10 lateral step-ups, ea.

B. For time:
50 Burpees

C. Accessory:
5 x 8 Bulgarian Split squats, each side using a KB for weight
5 x 8 Romanian Deadlifts, pick weight

D. Cooldown:
Foam Roll for remainder of class time

CORE HOMEWORK:
5 x 10 Strict Toes 2 Bar, 1:00 rest

Burn (9:30am)
5 rounds of:
1:00 Bike
1:00 Wall Balls
1:00 Russian KB Swings
1:00 Rest
Finisher:
5 x 30 4 count flutter kicks

Thursday 1.16.20

A. Warmup:
DROM

B. Every 2:00 for as high as possible:
8 Strict Press
*go up by 5 lbs each round, start with 65% of last weeks 10’s ending weight.

C. 10 x 150m Ski Erg Sprints
*alternate with a partner -or- rest 1:00 after each set

D. Cooldown:
5 sets of:
10 banded pull aparts (front)
10 banded pull aparts (top)
10 banded bear hugs

CORE HOMEWORK:
50 barbell rollouts, however

Wednesday 1.15.20

A. Warmup:
DROM
3 sets of:
10 Good Mornings w/ bar
10 Back Squats
5 Front Squats

B. Front Squat 8-8-8-8-8
Find a heavy 8. Goal is to get 5-10 lbs heavier than last Tuesday.

C. Assault Bike Sprints
10 x 10/7 calorie sprints
-rest as needed between efforts

D. Cooldown:
2:30 Couch Stretch, ea.

CORE HOMEWORK:
5 x 20 Hollow Rocks
-rest as needed between efforts

Burn (9:30am)
DROM
For time:
1000m Row
50 single DB Step-ups
1000m Bike
50 Burpees
1000m Ski Erg
Finisher:
200 Abmat situps

Tuesday 1.14.20

A. Warmup:
DROM

B. 4 rounds for time of:
400m Run
50 Double Unders
30 GHD Situps -or- Straight leg situps

C. Cooldown/Accessory:
3 sets of:
10 lateral squats, ea.
10 Unilateral Kneeling DB Press, ea.

CORE HOMEWORK:
2 x lower case alphabet
Lay on back, feet together, feet 2’ off ground, 2’ letters