Monday 1/22/18

Strength: 3 sets
a.) Front squat x4+Back squat x8
b.) Weighted hip bridges x10
c.) DB step up to balance x12/leg

Workout: Every 4 minutes for 16 minutes (5 total sets)
Row 200m
Run 200m


Run 400m
Row 250m

Friday 1/19/18


Skill: Power clean complex

Workout: Complete 4 rounds as fast as possible
200m run
8 Power cleans

*This workout is meant to be short and fast!! Sometimes you just need to sprint to see what you can really do!!

Thursday 1/18/18

1.) Core circuit

2.) Workout: Complete the following for time
Double unders/single unders
Sit ups

*Run 200m (row 250m) after each round*

Wednesday 1/17/18

Skill: take 10-15 minutes to warm up to a challenging deadlift deadlift weight for the workout

Workout: 5 rounds of :30 work/:30 rest for each of the following...
1. Deadlifts
2. Burpees over the bar
3. Max calorie row
4. Wall balls

Tuesday 1/16/18

a. ) Front squat x5 + Back squat x10 (3 sets)
b. ) weighted bridges (3 x10)
c.) banded side steps (3x15 steps)

Workout: 3 rounds for time
400m run
21 KB swings
12 Pull ups/ring rows 

Monday 1/15/18

a.) Push press (3x15)
b.) DB bent over row
c.) Reverse fly

Workout: Complete as many rounds as possible of the following in 10 minutes:

10 toes to bar/knees to chest/V-ups
10 Burpees
10 Lunges


10 Push ups
10 Box jumps
10 Ball slams

Thursday 1/11/18

Strength test: 15 minutes to find a 3RM push press

Workout: 1 minute max reps at each station, no rest between stations, 1 min rest between rounds.

Wall balls
Ball slams
Box jumps
DB Push press
Sled sprint (10m)

Wednesday 1/10/18

1.) Core Circuit:
a.) Bird dog rows
b.) Med ball jackknives
c.) KB 1/2 kneeling curl to press
d.) Shoulder Y's

2.) Workout: As many rounds as possible in 12'
250m row
10 Burpees
15  sit ups
20 lunges

Tuesday 1/9/18

Skill: Power clean

Workout: Complete 4 rounds for time...
15 Push ups
12 Toes to bar or V-ups
9 Power cleans
400m run

Monday 1/8/18

Sometimes we need to test ourselves and our limits so that we can measure where we are currently use it to continue to get better.  This week we are going to do just that.  We will be doing both strength and endurance testing to help measure progress moving forward.  Don't be scared, be excited!! Come get it done.


A.) Strength test: 20 minutes to establish a 3RM back squat

B.) Workout: complete for max reps
5 minutes of:
5 Goblet squats
20 Jump rope (double unders/single unders)

Rest 1 min

5 minutes of:
3 db/kb snatches each arm
20 jump rope (double unders/single unders)