Wednesday, March 2, 2022

Warm Up

As Posted

Skill/Strength

Alternating TABATA

-DB Skull Crushers

-DB Scissors

Conditioning

4 Rounds 

- 25 Rings or 15 Pull-Ups

- 25 Deadlift (135/95)

- 25 Box Jumps

Monday, February 28, 2022

 Warm Up

As Posted

Group Warm Up

200m Run

300m Run

400m Run

300m Run

200m Run

Conditioning

- 25 Burpees

- 50 Box Jumps

- 25 Burpees

- 100 Double Unders (300 Singles)

Repeat if sub 10

Thursday, February 24, 2022

Warm Up

Light Jog

Stretch

-5 Handstand Holds or 5 Deck Walks

-10 Mountain Climbers

-15 Sit Ups

-20 Lunges

Stretch the remainder of warm up

Group Warm Up

 Run 800m

Conditioning

Part 1 

30 - 20 - 10 -

- Box Jumps

- KB Swings

Rest about 2 Minutes

Part 2

AMRAP in 6 Minutes -

- 15 Unbroken Squats

- 30 Unbroken Double Unders (or 100 Singles)

If you break either the squats or double unders then start that set over.

Wednesday, January 23, 2022

Warm Up

Light Jog

Stretch

-5 Handstand Holds or 5 Deck Walks

-10 Mountain Climbers

-15 Sit Ups

-20 Lunges

Stretch the remainder of warm up

Skill/Strength

Alternating Tabata

-DB Curls

-DB Push Press

Conditioning

15-10-5

-G2

-Deadlifts

-Burpee Box Jump Overs

-MB Cleans

-MB Toss

Cashout

500m Row

Monday, February 20, 2022

Warm Up

Light Jog

Stretch

-5 Handstand Holds or 5 Deck Walks

-10 Mountain Climbers

-15 Sit Ups

-20 Lunges

Stretch the remainder of warm up

Group Warm Up

-Tabata - Jumping Squats

Conditioning

AMRAP in 12 Minutes of-

- 200m Run

- 8 Power Cleans (115/75)

- 16 Sit-Ups

Thursday, February 17, 2022

Warm Up

Light Jog

Stretch

-5 Handstand Holds or 5 Deck Walks

-10 Mountain Climbers

-15 Sit Ups

-20 Lunges

Stretch the remainder of warm up

Group Warm Up

100 MB Toss to Partner

Conditioning

3 Rounds 

- 150m Shuttle Run

- 15 Sit-Ups

- 30 Squats

- 45 Singles

Add a 4th round if you finish under 15 min.  No sandbagging.

Wednesday, February 16, 2022

Warm Up

Light Jog

Stretch

-5 Handstand Holds or 5 Deck Walks

-10 Mountain Climbers

-15 Sit Ups

-20 Lunges

Stretch the remainder of warm up

Skill/Strength

Alternating Tabata

-DB Curls

-DB Push Press

Conditioning

15-10-5

-G2

-Deadlifts

-Burpee Box Jump Overs

-MB Cleans

-MB Toss

Cashout

500m Row