Workout of the Day

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Thursday 200528


Warm up:

15-12-9

Russian Swings

Cuban Press

Step ups

Shoulder Taps

Skill:

10 Rounds

30 sec Max Handstand/Headstand Holds

30 sec Rest

4 Rounds

15 Hollow Rocks

15 Supermans

Met Con:

2 Rounds

10 Strict HSPUs

20 Box Jump Overs

2 Rounds

20 HSPUs

20 Box Jump Overs

 

Wednesday 200527


Warm Up/Mobility:

2 Rounds-

200m Run

10 Toy Soldiers

6 Samson Lunges

6 Cossack Squats

6 Yoga Push Ups

Then 2 min. saddle stretch

Strength:

Jumping DB/KB Squats

5 × 8

-Rest 1:30 between rounds

Met Con:

8 RFT-

35 DUs

8 DB/KB Clusters (alternating sides)

8 Lateral Burpees

Tuesday 200526


Warm up:

3 Rounds

35' Bear Crawl

30 Jumping Jacks

10 Overhead Rotational Reaches

5 Yoga Push-ups

Strength:

10 Rounds

1 DB/KB Hang Squat Clean +

1 Push Jerk + 1 Split Jerk

- complete round with each arm and then rest as needed

Met Con:

AMRAP 18

DB/KB Deadlifts

Abmat Sit-ups

5,10,15,20....

Monday 200525


Warm up:

3 Rounds

200m Run

10 Caterpillar Walks

10 Rotational Lunges

10 KB High Pulls

Then

2 min Saddle Pose

Met Con:

"Murph"

1 mile Run

100 Pull-ups

200 Push-ups

300 Air Squats

1 mile Run

- wearing a 20/14 lbs weight vest

- partition as needed

- substitute 100 Burpees for Pull-ups if needed

 


Sunday 200524


Rest Day

Saturday 200523


Warm up:

3 Rounds

200m Run

15 Air Squats

10 Toy Soldiers

5 Yoga Push-ups

Met Con:

EMOM x 30

Min 1: 15 DB/KB Thrusters

Min 2: 30 DB Lateral Hops

Min 3: 6 DB/KB Devil Presses

Min 4: 30 Mountain Climbers

Min 5: Rest

Friday 200522


Warm Up:

30 Jumping Jacks

15-12-9

4 Point Squat

Cuban Press

Russian Swings

Strength:

EMOM x 10

Odd: 5 KB/DB Cossack Squats +

          5 Single Leg Deadlifts (right)

Even: 5 KB/DB Cossack Squats +

           5 Single Leg Deadlifts (left)

Met Con:

AMRAP 12

12 S2OH 

12 Box Jumps

 

Thursday 200521


Warm up:

3 Rounds

20 Butt Kickers

10 Caterpillar Walks

10 Good Mornings

10 Thoracic Rotations

Conditioning:

Run

1 x 800m

1 x 1600m

1 x 800m

- rest 4 min between rounds

Met Con:

3 Rounds

400m Farmer Carry

30 KB/DB SDHP

30 Abmat Sit-ups


Wednesday 200520


Warm Up/Mobility:

2 Rounds-

20 Mountain Climbers

10 BW Squats

10 OH Rotational Reaches in Squat

10 Pass Thrus

10 Good Mornings

Strength:

4 Rounds-

7 Bottom Half Goblet Squats

7 Top Half Goblet Squats

7 Full Range Goblet Squats

*Rest 1-2 minutes between rounds

Met Con:

4 Rounds-

AMRAP 3

25 DUs

10 Push Ups

1 min. Restr

Tuesday 200519


Warm Up/Mobility:

3 Rounds-

200m Run

20 Arm Circles

10 Leg Swings

10 OH Rotational reaches in squat

10 Sot Presses

*puppy dog stretch

Skill:

5 Rounds-

3-10 Strict HSPUs

Rest 1:30 between sets

then, accumulate 3 min. Handstand Hold against wall

Met Con:

For time-

1200m Run

35 Burpees

35 Single-arm OH Squats

800m Run

25 Burpees

25 Single-arm OH Squats

400m Run

15 Burpees

15 Single-arm OH Squats

Monday 200518


Warm Up/Mobility:

2 Rounds-

30 Jumping Jacks

10 Samson Lunges

10 SDHP

5 Yoga Push Ups (pedal feet at top)

*Tricep Stretch (reach arm over head and hand behind neck/back)

Oly:

EMOM x 10

2 Single-arm Push Jerks + 2 Single-arm Split Jerks

Odd Minutes: right side

Even Minutes: left side

Met Con:

For time-

21-15-9-15-21

Plate G2OH

Broad Jumps, 4'/3'

Sunday 200517


Rest Day