Wednesday, January 31, 2018

Warm-Up:
5 Rounds -
- 100m Run
- 5 Inch Worm Push-Ups
- 10 Mountain Climbers
- 15s Sampson Stretch

Skills:
TABATA
DB Snatches 

Conditioning:
AMRAP in 15m -

- 100m Sprint

- 15 Goblet Squats (60/40)

- 100m Sprint

- 15 Kettlebell Swings (60/40)

Cashout:

3 Attempts of 100 Unbroken Singles

Monday, January 29, 2018

Warm-Up:
5 Rounds -
- 100m Run
- 5 Inch Worm Push-Ups
- 10 Mountain Climbers
- 15s Sampson Stretch

Skills:

2 Rounds -
- 1 Min. Double Unders
- 30s Rest
- 1 Min. Weighted Plank Hold (plates)
- 30s Rest

Conditioning:
3 Rounds for Time -

- 20 Box Jumps 
- 15 Deadlifts 

Thursday, January 18, 2018

Warm Up
Stretch and then more stretching
Light jog
2 Rounds
10 Squats
10 Lunges
10 Sit-ups
10 Pull-ups/rings

Skill
TABABTA

Mountain Climbers

Conditioning
For TIme

21-15-9

Ground to Overhead- If inside DB

Burpees

Double Unders or 3x Singles

Wednesday, January 17, 2018

Warm Up
Stretch and then more stretching
Light jog
2 Rounds
10 Squats
10 Lunges
10 Sit-ups
10 Pull-ups/rings

Skill
Alternating TABATA
Single jump rope
Push ups

Conditioning
10 DB Man-makers
2 Sit-Ups
9 DB MM
4 Sit-Ups
...
1 DB Renegade Man-Maker
20 Sit-Ups

Monday, January 15, 2018

Warm Up
Stretch and then more stretching
Light jog
2 Rounds
10 Squats
10 Lunges
10 Sit-ups
10 Pull-ups/rings

Skill
5 100 m Sprints working up to 100%

Conditioning
Partner Work Out
100 m MB Toss
50 MB Squats
50 MB Sit-Ups
50 MB Step-Ups
50 WB Toss
100 m MB Toss

Thursday, January 11, 2018

Warm Up
Stretch and then more stretching
Light jog
2 Rounds
10 Squats
10 Lunges
10 Sit-ups
10 Pull-ups/rings

Skill
5 100 m Sprints working up to 100%

Conditioning
Partner Work Out
100 m MB Toss
50 MB Squats
50 MB Sit-Ups
50 MB Step-Ups
50 WB Toss
100 m MB Toss

Wednesday, January 10, 2018

Warm Up
Stretch and then more stretching
Light jog
2 Rounds
10 Squats
10 Lunges
10 Sit-ups
10 Pull-ups/rings

Skill
10 min EMOM 15 Deadlifts

Conditioning
3 Sets For Time
300 m run
10 Box Jumps
15 Sit-Ups
20 WB Toss

Monday, January 8, 2018

Warm Up

Stretch and then more stretching

Light jog

2 Rounds

10 Squats

10 Lunges

10 Sit-ups

10 Pull-ups/rings

Group Warm Up

2 Sets

50 m High Knees

50 m Butt Kicks

500 m row

Conditioning

2 Alternating TABATA Sets 

Squats

Sit-Ups

Deadlifts

Bar Jump Overs