Thursday 8.9.18

A. Warmup:
DROM
3 sets of:
10 Muscle Snatch
10 OHS
10 Jump Lunges

B. For time:
1 mile run, AFAP
rest 3:00
21-15-9 Dumbell Snatch, 50/35
21/15-15/10-9/6 Assault Bike Cals

C. Cooldown/Accessory:
3 x 25 GHD Situps
2:00 Rest

Wednesday 8.18.18

A. Warmup:
DROM
3 sets of:
10 Goblet Squats
10 Hanging leg raises
10 Good Mornings

B. Back Squat 5 x 5
*add 5-10 lbs from 7.31.18

C. Press 5 x 3
*add 2.5-5 lbs from 7.31.18

D. Cooldown:
2:00 Couch stretch, ea.
100 Banded pull aparts

Tuesday 8.7.18

A. Warmup:
2 x 1:00 Back Pack Stretch
DROM

B. 5 x Bear Crawl Sled Pull, 70′
-Rest 2:00
*go as heavy as you’re willing

C. OTM for 5:00
10-15 pullups/ring rows
-or-
8-12 C2B Pullups
-or
3-5 Bar MU
*NO BANDS

D. Cooldown/Accessory:
3 x 1:00 Plank
1:30 Rest

Monday 8.6.18

A. Warmup:
5 x :50 easy/:10 hard Assault Bike
-or-
5 x :45 easy/:15 hard Row
DROM
3 sets of:
:30 Banded shoulder dist., ea.
15 Banded Good Mornings
10 Box Jumps, step down

B. 3 rounds of:
400m Single KB Carry, pick weight
15 KB Push Press (R)
15 KB Swings
15 KB Push Press (L)
15 KB Swings

C. Cooldown:
2:00 Couch Stretch, ea.
50 Banded Pull Aparts after ea.

Friday 8.3.18

A. Warmup:
DROM
then,
3 sets of:
10 lateral step-ups -or- pistols
5-10 Strict Pullups
5 Suitcase DL, each side

B. 5 sets of:
5 Deadlifts, add weight each set
500m row at 85% effort

C. Cooldown:
Foam roll for remainder of class time

Thursday 8.2.18

A. Warmup:
100 Banded Pull Aparts
DROM
3 rounds of:
5 Plyo Pushups
:30 Bar Hang
10 Banded Good Mornings
30 Mountain Climbers

B. For time:
21-15-9
Shoulder to Overhead, 135/95
Box Jumps, 24″/20″
*Scale weight & box height as needed

C. Cooldown:
800m slow jog
2 x 1:00 Calf Stretch, ea.
2:00 High hip stretch ea.

Wednesday 8.1.18

A. Warmup:
DROM
3 x Max L-Sit
2:00 Rest
3 sets of:
5 OHS, :05 count down and up
:30 HS Hold
10 Jump Lunges

B. 5 rounds of:
10 Alt DB Power Snatch
15 Burpees
200m Run
*Scale to 3 rounds if needed

C. Cooldown:
100 Abs of Choice
then,
3:00 Lizard stretch, ea.

Tuesday 7.31.18

A. Warmup:
DROM
3 sets of:
10 Goblet Squats
10 Hanging leg raises
10 Good Mornings

B. Back Squat 5 x 5
*add 5-10 lbs from 7.23.18

C. Press 5 x 3
*add 2.5-5 lbs from 7.23.18

D. Cooldown:
2:00 Couch stretch, ea.
100 Banded pull aparts

Monday 7.30.18

A. Warmup:
DROM
3 sets of:
:30 bar hang
15 Back Ext
10 Barbell Thrusters

B. For time:
1.5/1 mile Assault Bike
50 Power Snatch, 75/55
30 Pullups

*This is a “go all out” kind of workout. Choose a weight that will allow for minimal breaks.

C. Cooldown:
5:00 Bottom of Squat hold
*If you come out of the hold you must JOG a 200m