Monday 3/4/19

1.) Balance:
a.) Ladder drills
b.) PVC skill warm up for Power snatch

2.) Strength: Power snatch practice

3.) Movement:
800m run
10 DB snatches/arm (OR 10 Hang power snatch)
20 Burpee box jumps
400m run
7 DB snatches/arm (OR 7 Hang Power snatch)
15 Burpee box jumps
200m run
5 DB snatches/arm (OR 5 Hang power snatch)
10 burpee box jumps

Friday 3/1/19

Ok...here we go then!

Beginning on an 8-minute clock, complete as many reps as possible of:
25 TTB/KTC/sit ups
50 double unders/single-unders
15 squat cleans
25 TTB/ KTC
50 single-unders
13 squat cleans
If completed before 8 minutes, add 4 minutes to the clock and proceed to:
25 TTB/ KTC/ Sit ups
50 Double unders/ single-unders
11 squat cleans
If completed before 12 minutes, add 4 minutes to the clock and proceed to:
25 TTB/ KTC/ Sit ups
50 Double unders/ single-unders
9 squat cleans
If completed before 16 minutes, add 4 minutes to the clock and proceed to:
25 TTB/ KTC/ sit ups
50 Double unders/ single-unders
7 squat cleans

Stop at 20 minutes.

Tuesday 2/26/19

Today's workout is all about core! The aim is to keep moving at a maintainable pace (not just go out as hard and fast as possible!). A good goal is 3 rounds or more.

1.) Balance:
a. Quad recovery
b. Dynamic warm up

2.) Strength and Movement: Complete as many rounds/reps as possible in 35 minutes.

.5 mile bike
5 Turkish get ups/arm
:30 L-sit (accumulate in any amount of attempts)
15 DB RDL's
30 Sit ups
100m suitcase carry (R arm for 50/L arm for 50)
30 MB twists
30 Knee tucks

Monday 2/25/19

Hopefully everyone's legs finally feel a little less like concrete after Friday's "fun" workout! It's fun and eye-opening challenge (mentally and physically) our personal fitness with workouts like that one. If you missed it, don't worry... there's a month more of those coming up!

1.) Balance:
a.) shoulder/hip/wrist mobility
b.) I-T-Y-Ws and squat prep

2.) Strength:
15:00 Build to a heavy thruster (from the rack)

3.) Movement: Complete 3 rounds for time...
400m run
21 KB swings
15 Thrusters
9 Pull ups/ring rows

Wednesday 2/20/19

1.) Balance:
a. Stability ball "Fab-5"
b. Hamstring/hip mobility

2.) Strength:
Deadlift (10 x 5)
*10 total sets, should end or do the last few sets at a challenging weight for 5

accessories: 3 x 10
1-leg RDL
Weighted bridge
Back/hip extension

3.) Movement: Triple Tabata (:20 work/:10 rest x8)
Deadlift
1-arm DB push press (R)
1-arm DB push press (L)

Tuesday 2/19/19

Today's workout is about endurance, it's about continuing to move and pacing yourself to finish the race and not sprint too hard out of the gate!

1.) Balance:
a. Ladder drills
b.Dynamic stretches

2.) Strength and Movement: Complete the following for time...
3 rounds (Extra credit=4 rounds)
30 KB swings (Extra credit=1-arm swings)
15 Box jumps or step ups
800m run or 30/25 calorie bike
15 Toes to bar/ Knees to chest/ V-ups
30 Wall balls

Monday 2/18/19

Happy Monday everyone!

1.) Balance:
a. shoulder bands
b. Core challenge tabatas
(Jelly bellys, superman BTN press, grasshoppers, wind mill plank)

2.) Strength:
21-15-9
Ring dips
Pull ups
Seated DB press
Bent over DB row

3.) Movement:
AMRAP 7:00
Target burpees

Friday 2/15/19

**YIN YOGA TONIGHT @6:00pm**

1.) Balance:
a. Dynamic warm up
b. Front rack and overhead mobility

2.) Strength: Power clean and jerk practice

3.) Movement: Complete the following for time...
10-9-8-7...1 Power cleans (Extra credit= squat cleans)
1-2-3-4...10. Shoulder to over head any way
*Every 4:00 run 1 lap*

Wednesday 2/13/19

1.) Balance:
a.) dynamic stretches
b. Ladder drills

2.) Strength and movement:
On a running clock complete each of the following. The quicker you finish, the more time you have to rest until the next one...

a.) 0:00-15:00
3 rounds of
20/15 calorie bike
20 plate sit ups
10 pull ups

b.) 15:00-30:00
3 rounds of
400m run
20 db snatches (total, 10 each arm)
10 Box jumps