Thursday, March 28, 2019

Warm Up
Stretching
Light Jog
20 Pull Ups
20 Sit Ups
20 Squats
20 Lunges

Conditioning
TABABTA
-Lunges
-Squats
-Sit Ups
-Push Ups
-DB Push Press

Wednesday, March 27, 2019

Warm Up
Stretching
Light Jog
20 Pull Ups
20 Sit Ups
20 Squats
20 Lunges

Skill/Strength
2 Min. Sit Ups
1 MIn. Plank Hold
2 Min. Sit Ups
1 Min. Plank Hold

Conditioning
- 50 Double Unders
- 50 Burpee Pull-Ups
- 50 OH Walking Lunges (45#/25#)
- 50 Double Unders

Monday, March 25, 2019

Warm Up
Stretching
Light Jog
20 Pull Ups
20 Sit Ups
20 Squats
20 Lunges

Skill/Strength
TABATA Alternating DB Snatches

Conditioning
For Time:
5 Rounds -
- 50m Bear Crawl
- 25 Sit-Ups
- 25 Kettlebell Swings

Thursday, March 21, 2019

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

Skills:

Group Warm Up

2 Rounds

- 30s Handstand Hold

- 30s V-Ups

- 30s Handstand Hold 

- 30s Weighted Plank Hold

Conditioning:

AMRAP in 20 Minutes
- 200m Run
- 10 Box Jumps
- 15 Push Press

Wednesday, March 20, 2019

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

Skills:

10 Min. Ascending EMOM 

- DL starting at 2

Conditioning:

For Time:
21-15-9
- Thrusters (95/65)
- Burpee Box Jumps

Monday, March 18, 2019

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:

AMRAP in 12m -

- 200m Run

- 3 BP G2O (45/35)

- 6 BP Sit-Ups

- 9 BP Squats

(BP = Bumper Plate)

Thursday, March 14, 2019

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:

AMRAP in 12m -

- 200m Run

- 3 BP G2O (45/35)

- 6 BP Sit-Ups

- 9 BP Squats

(BP = Bumper Plate)

Wednesday, March 13, 2019

Warm-Up:
- 400m Run
3 Rounds
- 3 Strict Pull-Ups
- 6 Deficit Push-Ups
- 9 V-Ups
- 12 Jumping Squats

Skills:
2 Rounds -
- 6 Handstand Push-Ups or 2 Wall Walks
- 30s Rest
- 30s Hollow Hold
- 30s Rest

Conditioning:

5 Rounds for time -

- 12 Pull-Ups

- 30 Squats

- 20 Sit-Ups

- 14 Push-Ups

Monday, March 11, 2019

Happy Birthday Tina!!!

Warm Up:
300 m run
2 Rounds
-20 squats
-20 push-ups
-20 sit-ups
-20 pull-ups
-20 dips
-20 walking lunges
-30s Samson stretch

Conditioning
5 Rounds of 
-7 Dips
-7 Push Ups
-7 Pull Ups
-7 DB Push Press
-7 Sit Ups

Cash Out:
19 Burpees
62 Squats

Thursday, March 7, 2019

Warm Up:
300 m run
2 Rounds
-20 squats
-20 push-ups
-20 sit-ups
-20 pull-ups
-20 dips
-20 walking lunges
-30s Samson stretch

Skill/Strength:

TABATA

-Push Ups

-Sit Ups

Conditioning:

- 400m Run

- 20 Walking Lunges
- 30 Box Jumps
- 40 Double Unders
- 800m Run
- 40 Double Unders
- 30 Box Jumps
- 20 Walking Lunges
- 400m Run

Wednesday, March 6, 2019

Warm Up:
300 m run
2 Rounds
-20 squats
-20 push-ups
-20 sit-ups
-20 pull-ups
-20 dips
-20 walking lunges
-30s Samson stretch

Skill/Strength:

TABATA DB Snatches

Conditioning:

2- 8 Min AMRAP

- 50 Singles
- 15 Sit-Ups

Rest 2 Minutes

- 20 Kettlebell Swings
- 20 Goblet Squats

Monday, March 4, 2019

Warm Up:
300 m run
2 Rounds
-20 squats
-20 push-ups
-20 sit-ups
-20 pull-ups
-20 dips
-20 walking lunges
-30s Samson stretch

Skill/Strength:

7 Min EMOM

- 3 DB Manmakers

Conditioning:

AMRAP in 12m -

- 5 Floor Laps or 3 Stair Loops

- 3 BP G2O (45/35)

- 6 BP Sit-Ups

- 9 BP Squats

(BP = Bumper Plate)