Workout of the Day

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Wednesday 200610


Warm up:

5-1 Walkout Push-ups

3 Rounds

30 Jumping Jacks

10 Cossack Squats

10 Step ups

Strength:

Bulgarian Split Squats

4 x 10 (each side)

Met Con:

AMRAP 16

16 Push-ups

16 Weighted Lunges

40 DUs

Tuesday 200609


Warm Up:

3 Rounds

10 Tuck Jumps

10 Toy Soldiers

10 Rotational Reaches in Squat

10 KB Extensions

Midline:

3 Rounds (not for time)

20 Plank Up Downs (total)

20 V-ups

20 sec Hollow Hold

Met Con:

4 Rounds

400m Run

12 Devil Presses (alternating)

2 min Rest

 

Monday 200608


Warm Up/Mobility:

2 Rounds-

20 Tuck Jumps

20 Arm Circles

10 OH Rotational Reaches

10 Sot Presses

Oly:

6 Rounds (each side)-

3 S2OH + 3 OH Squats + 3 Thrusters

-Rest 1:30 between

Met Con:

5 RFT-

15 KB Swings

40 BW Squats

Sunday 200607


Rest Day


Friday 200605


Warm Up/Mobility:

2 Rounds-

30 second High Knees

30 seconds Butt Kickers

10 Cossack Squats

10 Sumo Deadlift High Pull

5-1 Walkout Push Ups

*1 minute Pigeon Stretch each side

Midline:

5 Rounds-

1 min. Center Plank

1 min. Rest

Met Con:

7 Rounds, every 2:30 minutes complete-

15 DB Snatches (alternating)

10 OH Lunges (any side, switch as needed)

10 Push Ups

Thursday 200604


Warm Up/Mobility:

2 Rounds-

200m Run

10 Leg Swings

10 BW Squats with feet together

10 KB Extensions

then

10 Ankle Circles (each side, direction)

Strength:

7 Rounds-

30 sec. Hold Bottom of Squat (no weight)

30 sec. Rest

Met Con:

For time-

400m Run

60 Ab Mat Sit Ups

40 Pistols

800m Run

60 Ab Mat Sit Ups

40 Pistols

400m Run

Wednesday 200603


Warm Up/Mobility:

2 Rounds-

30 Jumping Jacks

20 Arm Circles (10 each direction)

5 Yoga Push Ups (pedal feet at top)

10 Good Mornings

then, Pigeon Stretch 1 min. each side

Strength:

3 Rounds (each side)-

12 Turkish Sit Ups

12 Single Arm Russian Swings

12 Single Leg Deadlifts

Met Con:

AMRAP 12

3, 6, 9, 12, etc...

Push Press (each side)

Burpee Box Jumps

Tuesday 200602


Warm up:

 30 Jumping Jacks

3 Rounds

10 Rotational Lunges

10 Push-ups

10 High Pulls

Oly:

6 Rounds

3 Hang Cleans +

3 Front Squats +

3 Hang Squat Cleans

- complete with each arm then rest 1:30

Met Con:

3 Rounds

12 KB/DB Up Downs (right)

12 KB/DB Up Downs (left)

48 Lateral Hops


Monday 200601


Warm up:

400m Run

5-1 Walkout Push-ups

2 Rounds

10 Samson Lunges

10 KB Extensions

Then

2 min Puppy Dog

Skill:

EMOM x 10

5-10 Strict HSPUs

-be consistent with reps

Met Con:

2 Rounds

20 Plate Thrusters

60 DUs

20 Plate G2OH

60 DUs

Sunday 200531


Rest Day

Saturday 200530


Warm up:

3 Rounds

30 High Knees

10 Broomstick OH Squats

10 Shoulder Taps

10 Broomstick Good Mornings

Met Con:

Minutes 0-10

3 Rounds

25 OH Lunges

25 Weighted  Step-ups

Minutes 10-20

3 Rounds

25 Floor Press

25 Goblet Squats

Minutes 20-30

3 Rounds

25 Burpees

25 KB/DB Swings

 

Friday 200529


Warm Up/Mobility:

2 Rounds-

200m Run

10 Leg Swings

20 Arm Circles

5 Yoga Push Ups (pedal feet at top)

-pigeon stretch, each side

Strength:

3 Rounds-

10 Single-arm Bent Over Rows (each arm)

3 Rounds-

10 Single-arm High Pulls (eaxh arm)

*rest as needed between rounds

Met Con:

5 RFT-

400m Run

20 Alternating DB/KB Snatches

2 min. Rest between rounds