Warm Up:
3 Rounds-
10 PVC Pass Thrus
10 PVC Good Mornings
10 PVC Thrusters
5 Yoga Push Ups
*Lat/Front Rack Stretch
Strength:
EMOM x 10
2 Squat Cleans & Jerks
Met Con:
For time-
21-15-9
Thrusters, 135/95 lbs.
OTB Burpees
Improve your overall fitness & quality of life with our daily programming
Wednesday 200812
Warm up:
15-12-9
Tuck Jumps
BW Squats
Good Mornings
Then
2 min Puppy Dog
Midline:
3 Rounds
12 Angel Presses
45 sec Side Plank (right)
12 Russian Swings
45 sec Side Plank (left)
Met Con:
4 Rounds
24 DB Snatches
24 Push-ups
24 Box Jumps
Tuesday 200811
Warm Up:
2 Rounds-
1 min. Bike/Row
10 Cossack Squats
10 Plank Rotations
10 Pass Thrus
Then sit in bottom of squat for 90 sec.
Strength:
Front Squat
5 x 5
Met Con:
AMRAP 12
kcal Bike/Row
*Every 3 min., starting at 0:00, do 20 Ab Mat Sit Ups + 10 C&J, 105/75 lbs.
Monday 200810
Warm up:
2 Rounds
30 Jumping Jacks
10 Rotational Lunges
10 SDHP
10 Cuban Presses
Oly:
7 Rounds
3 Push Presses +
2 Push Jerks +
1 Split Jerk
Met Con:
For Time
800m Run
30 Deadlifts 185/125 lbs
800m Run
30 Deadlifts 185/125 lbs
800m Run
Sunday 200809
Rest Day
Saturday 200808
Warm up:
2 Rounds-
1 min. Row/Bike
10 Leg Swings
10 Med Ball Deadlifts
Then, 5-1 Walkout Push Ups
Met Con:
6 Rounds
40/32 kcal Row/Bike
400m Run
20 Ball Slams
Friday 200807
Warm up:
2 Rounds
30 Jumping Jacks
10 SDHP
10 Rotational Lunges
10 Yoga Push-ups
Skill:
5 Rounds
4 Turkish Get-ups
10 Renegade Rows
Met Con:
For Time
400m Plate Carry
4 Rounds
20 Box Jumps
20 Mountain Climbers
400m Plate Carry
Thursday 200806
Warm up:
3 Rounds
10 BW Squats
10 Rotational Reaches in Squat
10 Sot Presses
10 Good Mornings
Oly:
10 Rounds
2 Snatch Balances +
1 High Hang Squat Snatch
Met Con:
For Time
30 Snatches 95/65 lbs
60 OH Lunges 95/65 lbs
30 Snatches 95/65 lbs
60 Sit-ups
Wednesday 200805
Warm up:
15-12-9
SDHP
Push-ups
BW Squats
Then
2 min Puppy Dog
Skill:
5 Rounds
Every 1:30 complete
5 Strict HSPUs +
7 Kipping HSPUs
Met Con:
3 Rounds
30 KB Swings
20 OTKB Burpees
Tuesday 200804
Warm up:
2 Rounds
30 Jumping Jacks
20 Reaching Lunges
10 Cuban Presses
Front Rack Mobility
Strength:
Min 1-3: 1 Power Clean + 4 Thrusters
Min 4-6: 1 Power Clean + 3 Thrusters
Min 7-9: 1 Power Clean + 2 Thrusters
- increasing weight
Met Con:
5 Rounds
5 Squat Cleans 185/125 lbs
5 S2OH 185/125 lbs
60 DUs
Monday 200803
Warm Up/Mobility:
2 Rounds-
30 sec. High Knees
30 sec. Butt Kickers
10 Leg Swings (each leg, direction)
10 Pass Thrus
20 Shoulder Taps
*Sit in bottom of squat for 1 minute
*Ankle Circles
Skill:
Run 10 minutes
Rest 5 minutes
Run 10 minutes
Met Con:
10 RFT-
10 Jump Squats
7 Push Ups
Sunday 200802
Rest Day