Tuesday 2/20/18

Strength:
a.) Push press 3x10
b.) Pull ups 5x5 (bands/strict/weighted)
**Use whichever scaling/progression is needed for 5 pull ups to be challenging

Workout: Complete for time...
50-40-30-20-10
Kettlebell swings
lunges
sit ups

Monday 2/19

Strength: 3x10
a.) Front squats
b.) weighted hip bridges
c.) 1-leg box squat (5/leg)

Workout: 18' ladder (How far can you get in the allotted time...)
200m row
200m run
20 double unders

400m row
400m run
40 double unders

600m row
600m run
60 double unders...

Continue with this pattern until the clock stops

Friday 2/16/18

Warm up: Core circuit

Skill/strength: Power clean + push jerk practice
Every minute on the minute for 10 minutes perform 3 power clean and jerks

Workout: 30-20-10-5
KB swings
Wall balls

Thursday 2/15/18

Skill: 
a.) Pull ups progressions and practice
b.) Pistol squat progressions and practice

Workout: 3 minute intervals, 1 minute rest between
a.) 200m run, then max PULL UPS in remaining time
b.) 200m run, then max PUSH UPS in remaining time
c.) 200m run, then max PISTOLS in remaining time
d.) 200m run, then max BURPEES in remaining time
e.) 200m run, then max SIT UPS in remaining time 

Wednesday 2/14/18

Happy Valentines Day everyone!  Because we love you all so so much...here's your fitness present :)

 

Strength: 
a.) Push press 4x8
b.) DB row 3x10
c.) Reverse fly 3x15

Workout: As many rounds as possible in 15 minutes of...
20/15 cal row
16 alternating db snatches
12 db push press
8 toes to bar or V-ups

Monday 2/12/18

Workout: 
As many reps as possible in 8 minutes of...
20 air squats
15 box jumps
10 knee tucks

rest 2 minutes, then
As many reps as possible in 8 min of...
20 double unders
15 sit ups
10 dips

rest 2 minutes, then
As many reps as possible in 8 min of...
20 lunges
15 ball slams
10 burpees

 

Friday 2/9/18

Strength:
a.) Back squats 5x5
b.) DB step ups 3x10

Workout: Complete the following with a partner...
200 air squats (split the work.  While one partner is squatting, the other is doing strict pull ups)
1200m run (this is 3 laps each partner)
200 double unders (split the work however)
1000m row (split the work)

Wednesday 2/7/18

Skill: Deadlifts

Workout: Complete the following for time
30 Cal row
30 Sit ups
30 Deadlifts
30 V-ups
30 Pull ups
30 V-ups
30 Deadlifts
30 Sit ups
30 Cal row

Tuesday 2/6/18

Strength: 
a.) Shoulder I-T-Y
b.) Strict Press

Workout: Complete 3 rounds of the following for time
400m run
21 KB swings
12 Thrusters/db thrusters