Monday 8/20/18

1.) Balance:
a. Shoulder bands 
b. Mobility

2.) Strength: 4 sets of each, every minute on the minute
a. Floor press x10
b. Bent over row x10
c. Z-press x10
d. Chin up x5 (3 count lower)

3.) Movement:
:30 all out effort/:30 rest (x10 each)

a. Calorie row
b. Double unders/single unders

 

Friday 8/17/18

1.) Balance:
a.) Dynamic warm up stretches
b.) Squat prep

2.) Strength:
a.) Squat combo (2 Front squat + 4 Back squat @85% 3RM)
b.) RLESS 5 x 5/leg

3.) Movement: Complete for time...
10-9-8-7-6...1
Hang power clean
Shoulder to overhead anyway (i.e. press, push press, jerk)
Toes to bar/Knees to chest

Wednesday 8/15/18

1.) Balance: Dynamic warm up and mobility

2.) Strength: Movement prep

3.) Movement: Complete for time...

1 mile run or row
30 Wall balls
50 Sit ups
30 Push ups
50 KB swings
30 Lunges
200m sandbag carry
30 lunges
50 KB swings
30 Pull ups
50 Sit ups
30 Wall balls

Tuesday 8/14/18

Sometimes it is important to work on specific accessory exercises in order to improve more complex functional and/or dynamic movements.  Without the proper proprioception, body control, or stability it is difficult to perform exercises that include a lot of "moving parts."  Today is one of those days... plus we're gonna tone those arms!   

1.) Balance:
A.) Shoulder bands

2.) Strength: Alternating EMOMs (x3 each)
A1.) DB bench press x12
A2.) Ring/box dip  x5 (3 count lower)

B1.) Ring row (high row) x12
B2.) DB/KB row x10

C1.) Ring/TRX tricep x10
C2.) Ring/TRX bicep x10

3.) Movement: 3 rounds
8 Burpee box jumps
16 DB snatches (total)
50 Double unders
*Rest 1 minute between rounds*

**Go as fast as possible through each round!!*

Monday 8/13/18

1.) Balance:
a.) 3 sets
PVC drills: pass throughs, good mornings, OHS, supermans
b.) Mobility

2.) Strength: Deadlift practice and workout set up

3.) Movement:
10 minute AMRAP
200m run
12 deadlifts
6 Pull ups

Rest 5 minutes

10 minute AMRAP
200m run
12 Goblet squats
6 Handstand/pike/ or downward dog push ups

Friday 8/10/18

Don't forget the schedule changes for today and tomorrow!! 

NO 5pm CLASS (8/10)
NO 9:15am CLASS SATURDAY (8/11)

1.) Balance:
Squat prep

2.) Strength:
Back squats (8 x 3)

3.) Movement:
Buy-in: 1000m run

Then, complete 5 rounds of
12 KB swings
10 Wall balls
8 TTB/KTC
6 Hand release Push ups

Wednesday 8/8/18

1.) Balance: Dynamic warm up

2.) Strength: Workout prep

3.) Movement: 3 rounds of  A. and B., alternating
As many reps as possible in 4 minutes of...

A.) 15 DB thrusters
200m row
*Rest 2 minutes* 

B.) 5 Pull ups or ring rows
5 burpee box jumps
25 Double unders/50 single under

Tuesday 8/7/18

**Schedule Update**
NO FRIDAY 5pm CLASS THIS FRIDAY 8/10
NO SATURDAY 9:15am CLASS 8/11

 

1.) Balance:
a.) Shoulder bands
b.) Mobility

2.) Strength: Every :90 seconds perform the following.  Alternate exercises in each couplet (x4)
A1.) Pull-up, bands or weighted (x6)
A2.) Bench press, DB or bar (x12 @65% 3 RM test)  

B.) RLESS (x10/leg)

C1.) Handstand push ups (x5) or Wall walk (x2)
C3.) 1-arm DB row (x10/arm)

3.) Movement: Tabata for max reps
A.) Lunges/jump lunges
B.) Sit ups/V-ups

Monday 8/6/18

1.) Balance:
a. dynamic warm up
b. Tabata skill drills
a. MB slams
b. MB cleans

2.) Strength: Power cleans (8 x 2)

3.) Movement: Complete the following
400m run (or 500m row) x6, rest 1:00 between

*Keep the pace around :10 faster than your mile time. 
**Hold plank variations during rest

Friday 8/3/18

1.) Balance:
a.) Dynamic warm up
b.) Squat prep/bench prep

2.) Strength:
a) Back squat (6x3 @75%)
b.) Bench press (3x10 @60-65%)

3.) Movement:
50 Thrusters for time
*Every time you break, run 200m

OR

100 Wall balls
*every time you break, run 200m