Warm Up:
2 min. Row
3 Rounds-
10 Toy Soldiers
10 4-pt. Squats
10 PVC Good Mornings
Oly:
EMOM x 10
1 Hang Squat Clean
-across @ 80% 1RM
Met Con:
4 RFT-
24 Ab Mat Sit Ups
16 kcal Row
12 Front Squats, 155/105 lbs.
Improve your overall fitness & quality of life with our daily programming
Sunday 201011
Rest Day
Saturday 201010
Warm up:
3 Rounds
20 Butt Kickers
10 BW Squats
10 Hollow Rocks
10 Band Pull Aparts
Met Con:
3 Rounds
800m Run
40 DB Snatches 50/35 lbs
30 C2B Pull-ups
Friday 201009
Warm Up:
2 Rounds-
20 Jumping Jacks
10 Goblet Squats
10 Bird Dogs
5 Yoga Push Ups (pedal feet at top)
Strength:
Deadlift
3 x 7
-across @ 75% 1RM
Met Con:
EMOM x 12
Odd: 60 DUs
Even: 12 Thrusters, 95/65 lbs.
Thursday 201008
Warm Up:
2 Rounds-
20 Mountain Climbers
10 KB SDHP
10 Samson Lunges
10 Beat Swings
then, 1 min. Hold in Bottom of Squat
*pigeon stretch
Strength:
Back Squat
EMOM x 10
Min. 1-4: 1 rep @ 90% 1RM
Min. 5-7: 2 reps @ 85% 1RM
Min. 8-10: 3 reps @ 80% 1RM
Met Con:
For time-
2 Rounds
20 KB Swings, 70/53 lbs.
20 T2B
3 Rounds
10 KB Swings, 70/53 lbs.
10 T2B
Wednesday 201007
Warm up:
2 min. Row
12-10-8
Cuban Presses
Cossack Squats
OH Rotational Reaches
Then 10 Thoracic Rotations (each side)
Oly:
Split Jerk
3 x 2 @ 75-80% 1RM
4 x 1 (climbing)
Met Con:
For time-
500m Row
20 Snatches, 95/65 lbs.
20 OH Squats, 95/65 lbs.
500m Row
20 Snatches, 95/65 lbs.
20 OH Squats, 95/65 lbs.
500m Row
Tuesday 201006
Warm up:
2 Rounds
20 Jumping Jacks
15 Band Pull Aparts
10 Beat Swings
5 Yoga Push-ups
Skill:
Accumulate 5 Total Minutes of:
Handstand Hold
Headstand Hold
Tripod
Pike Position
- choose one to work on
Met Con:
4 Rounds
400m Run
5 Bar MUs
15 Burpees
Monday 201005
Warm Up:
2 Rounds-
20 High Knees
20 Butt Kickers
10 Samson Lunges
10 PVC Pass Thrus
10 PVC OH Squats
Then 10 Ankle Rotations (each side, direction)
Oly Tech:
Snatch Blanace
7 x 2
-climbing from 60-85% 1RM Snatch
Met Con:
For time-
15-12-9
kcal Bike
C&J, 135/95 lbs.
12-9-6
kcal Bike
C&J, 185/125 lbs.
Sunday 201004
Rest Day
Saturday 201003
Met Con:
AMRAP 20
45 Wall Balls, 20/14 lbs.
30 Ab Mat Sit Ups
15 Snatches, 115/75 lbs.
Immediately into...
10 min. to establish 1RM Snatch
HAPPY BIRTHDAY COACH LINDSEY!!!
Friday 201002
Warm up:
3 Rounds-
10 Samson Lunges
10 DB SDHP
10 HR Push Ups
10 Band Pass Thrus
Skill:
EMOM x 8
1-4 Ring MUs
*scale to low rings
Met Con:
For Time
40-30-20-10
DB Snatches 50/35 lbs
DB Step ups 50/35 lbs, 24/20"
Thursday 201001
Warm Up:
2 Rounds-
1 min. Bike
10 BW Squats
10 OH Rotational Reaches
10 Hollow Rocks
10 Supermans
Oly Tech:
7 Rounds-
1 High Hang Squat Clean + 1 Hang Squat Clean + 1 Squat Clean
-across @65% 1RM
Met Con:
5 RFT-
18 Box Jumps, 24/20"
15 kcal Bike
12 T2B