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Tuesday 4/10/18

a.) Quad recovery
b.) Upperbody stretch/mobility
b.) PVC overhead warm up

a.) Z-press (3×15)
b.) Pull ups (5×5)
*Weighted if necessary to make 5 strict reps difficult

Movement: Complete the following for time…
20 rounds
1 wall walk
3 Toes to bar/knees to chest
5 ball/bag over shoulder

*Don’t let the number of rounds scare you away from this one!  Think about how long each movement will take (1 wall walk= 10-15 sec., 3 Toes to bar= 5-10 seconds, 5 ball over shoulder=10-20 seconds).  Each round could/should technically take less than 1 minute. All of you have worked consistently for 20+ minutes, so don’t be worried.  Come get it!!

Monday 4/9/18

1.) Balance:
a.) Dynamic warm up
b.) hip series/muscle activation

2.) Strength: 
a.) Front squat x3 + Back squat x6
b.) Band side steps
c.) Wall RDL

3.) Movement:
a.) Complete as many reps as possible in 8 minutes of…
12/15 Cal row
15 Push ups

b.) Complete as many reps as possible in 8 minutes of…
200m run
15 wall balls


Wednesday 4/4/18

Complete the following for time…

Don’t let the high reps intimidate you! Break the sets into mentally and physically manageable chunks of reps in order to just chip away before moving onto the next exercise.

30 Box jumps or step ups
30 DB snatches (total reps)
30 Wall balls
30 Back extensions
30 Lunges/leg
30 Toes to bar or knees to chest
30 Heavy KB swings
30 Burpees

1/2 mile run buy out to stop the clock!

Tuesday 4/3/18

1.) Balance:
a.) 10 minute dynamic warm up
b.) muscle prep x3 sets
      band kickbacks x10/leg
      1-leg RDL x10/leg
      weighted bridges x10
      SB plank saw x10 

2.) Strength:
Warm up to working weight for sumo deadlifts 
Warm up to working weight for db push press

3.) Movement: On a running clock perform the following within the given time, if you finish before then rest until the next part begins.  The faster you go the more rest time you have!
a.) 0:00-10:00
3 rounds 
500m row 
15 DB push press

b.) 10:00-20:00
3 rounds
400m run
15 sumo deadlifts


Monday 4/2/18

Balance: 3 rounds 
50 jump rope
15 squat rows
15 band chest press to fly
15 band pull downs

a.) Floor press x15
b.) wall walk/handstand hold x:30-1:00
c.) bent over db row x15
d.) Inverted row hold x:30-1:00

Movement: Complete as many reps as possible in 15 minutes of…
5 Pull ups
10 Push ups
15 Air squats
20 double or single unders 

Wednesday 3/28/18

1.) Balance:
a.) quad recovery
b.) 10 min dynamic warm-up drills 

2.) Movement: Every minute on the minute for 20 minutes complete the following reps
a.) 12/10 Calorie row
b.) 12 Ring dips/dips/push ups
c.) 12 DB snatches
d.) 12 Pull ups or ring rows
e.) rest

Tuesday 3/27/18

1.) Balance: Quad and glue stretches/rolling then, warm up circuit for 10 minutes
50 jump rope
10 Down dog to pigeon
20 block bridges
20 Side plank clam-reverse clam

2.) Strength: 4 sets
a.) Back squat (x12)
b.) banded side steps (x15/side)
c.) 1-leg box squat (x5/side)

3.) Movement: Complete the following for time (15 min cap)
Double unders or single unders
Abmat sit-ups
Lunges (total count)
*Can do walking, stationary, reverse, jumping, etc.
**If you have never done ab-mat sit ups cut the reps in half

Monday 3/26/18

1.) Balance: Dynamic warm-up, front rack stretches

2.) Strength: Power clean practice

3.) Movement: Complete as many rounds as possible in 20 minutes of the following…

7 Power cleans
7 burpees
200m run or row

Friday 3/23/18

Workout: As many reps as possible of the following ladder in 7 minutes…
3 Thrusters
3 chest to bar pull ups/chin over bar pull ups/jumping chest to bar pull ups
6 Thrusters
6 CTB pull ups
9 Thrusters
9 CTB pull ups
12 Thrusters
12 CTB pull ups

*Continue to increase the reps until time runs out.*

Rest 5 minutes, then a SURPRISE!!