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

Tuesday 2/12/19

**YIN YOGA THIS FRIDAY @6:00pm!! DONT MISS IT!!**

1.) Balance:
a. hip mobility
b. squat prep

2.) Strength:
Back squat (6 x 3)
*Work up to a challenging 3-rep weight, then start your working sets. It might take 3-4 warm up sets to get there

Accessories: 3 sets
a. Pistol progressions (X8/leg)
b. Sandbag bridges (x12)
c. Wtd. lateral lunge(x8/leg)

3.) Movement: Complete as many rounds/reps as possible in 10 minutes (AMRAP 10) of the following...

4 burpees
6 Goblet squats
8 KB Swings

Monday 2/11/19

1.) Balance: Dynamic warm up and shoulder bands

2.) Movement: Complete the following for time with a partner
Row 6,000m, partners switch every 300m
*You will have different tasks to do while your partner is rowing and you are waiting for your next turn :)
a.) Ring dips
b.) Wall walks or handstand hold practice
c.) Barbell rollout
d.) Waiters carry
e.) L-sit



Friday 2/8/19

1.) Balance: Dynamic warm up

2.) Strength: Pull up practice and workout prep

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

12 overhead walking lunges (w/ bar or plate)
8 Burpees over bar/plate
12 overhead walking lunges
8 Chest to bar pull ups/pull ups/ring rows

Wednesday 2/6/19

1.) Balance:
a. Quad and shoulder recovery
b. Deadlift prep and I-T-Ys

2.) Strength:
a.) Deadlift 5 x 5 (work to a challenging weight then do your 5 sets)
b.) DB bench or floor press 4 x 12
*alternate between a. and b. until your sets are done. Then complete your accessories

accessories: 3 sets
1-leg RDL x 10/leg
TRX push up or fly x20
Hamstring curl x10
TRX tricep extension x10

3.) Movement: 21-15-9
Deadlifts
Toes to bar

Tuesday 2/5/19

1.) Balance:
a.) Tabatas (jumping jacks, frog hops, extensions)
b.) Dynamic stretches/mobility

2.) Strength: Workout prep

3.) Movement:
100-80-60-40-20
Double unders or single unders
50-40-30-20-10
Sit ups
25-20-15-10-5
KB swings
10-8-6-4-2
Manmakers

Monday 2/4/19

1.) Balance:
a. RC 4-way
b. Squat prep

2.) Strength: Every minute on the minute (EMOM) for 16 minutes perform the following
Even minutes: 5 front squats
Odd minute: 3-5 chin ups

3.) Movement: 4 rounds for time (20:00 cap)
400m run
500m row