Ep. 16: Growth
A. Warmup:
Double Under Clinic
B. OTM for 20:00
E: 15 Wall Balls
O: 5 Deadlifts @ 70% of 1 RM
C. Cooldown:
Foam Roll for remainder
CORE HOMEWORK:
3 x :30 Copenhagen Plank, ea.
Burn (9:30am)
DROM
AMRAP in 8:00
15/10 Assault Bike Cals
20 KB Swings
-rest 4:00
AMRAP in 8:00
15/10 Row Calories
15 Burpees
Finisher:
3 x max plank hold
A. Warmup:
DROM
3 sets of:
:30 HS Hold
10 Strict T2B
B. 4 sets of:
80’ Bear Crawl Sled Pull
30/21 Ski Erg Cals
10 Tall Box Jumps
C. Cooldown:
3 x 10 Lateral Lunges
CORE HOMEWORK:
:20 on / :10 off x 8
GHD Situps
Back Extensions
*Alternate movements
A. Warmup:
400m run
DROM
B. Every 2:00 for AHAP
4 Strict Press, Start with 60% of your heaviest set on 6’s
*Add 5 lbs every 2:00
C. For time:
50 Devil’s Press
D. Cooldown:
5 sets of:
10 banded pull aparts (front)
10 banded pull aparts (top)
10 banded bear hugs
CORE HOMEWORK:
50 Suitcase DL, each side
*complete all on one side then the other
Burn (9:30am)
DROM
5 rounds of:
30/21 Ski Erg Cals
15 Devils Press
10 Box Jumps
Finisher:
:20 on / :10 off x 8
Flutter Kicks
Ep. 15: What’s your water intake look like?
A. Warmup:
DROM
3 sets of:
10 Good Mornings w/ bar
10 Back Squats
5 Front Squats
B. Front Squat 4-4-4-4-4
Find a heavy 4. Add 5-10lbs from last week.
C. Max Assault Bike Calories in 5:00
*sub row if needed.
D. Cooldown:
2:30 Couch Stretch, ea.
CORE HOMEWORK:
5 x 20 Hollow Rocks
-rest as needed between efforts
A. Warmup:
DROM
3 sets of:
10 DB Bent rows
10 Jump Lunges
B. 4 rounds for time:
800m Run
25 Burpees
*scale running distance as needed.
C. Cooldown:
5:00 easy pace bike
2:30 Lizard Stretch, ea.
CORE HOMEWORK:
100 Renegade Rows
*break however
Burn (9:30am)
DROM
AMRAP in 20:00
350m Row
240’ Bear Crawl
20 DB Thrusters
Finisher:
100 Renegade Rows
*break however
Teams of 3:
2 rounds of time of:
250m weighted DB walking lunge
*big loop
50 plate Burpees
Alternate reps as needed
*one member must carry the plate overhead for forward movement on lunges
CORE HOMEWORK:
50 Weighted Candlesticks
A. Warmup:
DROM
100 banded Pull Aparts
B. :20 on / :10 off x 8
Pushups
Pullups
Air Squats
*Alternate each movement
C. Accessory:
3 x 10 Goblet Lateral Squats, ea.
Cooldown:
Foam Roll for remainder of class time
CORE HOMEWORK:
:20 on / :10 off x 8
Hollow Holds
Static Ring Hold
*alternate Movements
Burn: (9:30am)
DROM
:20 on / :10 off x 8
Pushups
Pullups
Air Squats
Assault Bike
*Alternate each movement
Finisher:
CORE HOMEWORK
A. Warmup:
DROM
Oly Warmup:
5 x 5 Sotts Press
5 x 4 Muscle Snatch
5 x 3 Snatch Grip Push Jerk from back
*start with a bar and work up to a moderate weight. Complete all of one movement before moving to the next.
B. OTM for 10:00
2 Power Snatch, add weight as you see fit
C. For time:
75 Power Snatch, 75/55
D. Cooldown:
2:30 Lizard Stretch, ea.
CORE HOMEWORK:
10 x 10 Barbell Rollouts
*rest and scale as needed
A. Warmup:
DROM
B. 5 sets of:
20/14 Cal row, AFAP
20 Single DB Box Step-ups
Rest 3:00
C. Cooldown:
Max Bar Hang
4:00 Pancake stretch
CORE HOMEWORK:
3 x 10 Goblet lateral step-ups w/ outside leg, each side
Burn: (9:30am)
150 Wall Balls
Every 1:00 = 5 burpees
Finisher:
25-20-15-10-5
AbMat Situps
Single Unders x 2
*Sub DU’s
A. Warmup:
400m run
DROM
B. Every 2:00 for AHAP
6 Strict Press, Try to beat last weeks number. Start with 60% of your heaviest set on 8’s
*Add 5 lbs every 2:00
C. OTM fro 10:00
6-10 Burpee Box Jump Overs
D. Cooldown:
5 sets of:
10 banded pull aparts (front)
10 banded pull aparts (top)
10 banded bear hugs
CORE HOMEWORK:
3 x max plank hold
*rest as needed between efforts
Please activate some Widgets.