Uncategorized

Tuesday, May 17th

Warm-Up
3 Rounds
30 Double Under/50 Singles
10 Goblet Squat
10 Sumo Deadlift High Pull

Skill
Upper
Single Arm Bent Over KB/DB Rows
3 x 12

Workout Of The Day
Test 2
4 Rounds
400m Run/500m Row
20 Wallballs
10 Power Cleans (95/65)

Mobility/Cool down
Trap Smash w. Barbell
:90 Each

Monday, May 16th

Warm-Up
3 Rounds
250m Row
20 Banded Good Mornings
10 Shoulder Rollouts

Strength
Back Squat
5 x 3

Workout Of The Day
EMOM for 18 minutes
Min 1: 15 Kettlebell Swings (53/36)
Min 2: 15 GHD Situps/OH Situps
Min 3: :30 HS Hold /Pike Hold/BBOH Hold

Mobility/Cool down
Saddle Pose or Couch Stretch
2 minutes or :90 Per side

Saturday, May 14th

Warm-Up
“Killer Warmup”

Strength
3 Rounds
10 Ring Push
:20 Handstand Hold

Workout Of The Day
5 Rounds
5 Hang Power Clean
10 Front Rack Lunge
5 Shoulder to Overhead
(115/75)

Friday, May 13th

Warm-Up
3 Rounds
5 Jumping Air Squat
10 Dimmel Deadlift
20 Banded Push Down

Strength
Shoulder Press
4 x 3
70%

Workout Of The Day
10 Deadlift (135/95)
20 Ring Dip/Box Dip
30 Box Jump/Step Up (24″/20″
40 Situp
AMRAP in 15min

Mobility/Cool Down
400m Sled Drag

Thursday, May 12th

Warm-Up
3 Rounds
10 Shoulder Rollouts
10 Spiderman (Bring elbow to ground)
10 Scap Depressions

Accessory
Upper
DB Single Arm Reverse Fly
3 x 15
Banded Windmill
3 x 20
(using ripped orange micro minis)

Workout Of The Day
12 Minute AMRAP
1 Strict Pullup
3 Parallette Pass Through
*Add 1 Strict Pullup and 3 Parallette Pass Through per round

Capacity
12 Minute AMRAP
1 Strict Banded Pullup
or
1 False Grip Ring Row
3 Parallette Pass Through
(Elevated: use 20″ box or above)
*Add 1 Strict Banded PullUp/False Grip Ring Row and 3 Parallette Pass Through per round

Mobility/Cool Down
Scap Smash
:90 Each Side

Wednesday, May 11th

Warm-Up
3 Rounds
:30 Jumping Jack
:30 Situps
:30 Plank to Downdog

Accessory
5 Min EMOM
8 L-Sit Shoulder Press

Workout Of The Day
“The Coca 5”
Test 1
30 min Clock
0 to 10 Minutes:
2500/2000m Row
10 to 20 Minutes:
100 Burpees
20 to 30 Minutes:
2500/2000m Row
or
1.25 Run/1 mile Run

Level 4:Complete [each] row/run within 9 minutes, burpees in under 8 minutes
Level 3:Complete at least 1 row, burpees in under 9
Level 2:Complete any one of the portion(s) in under 10 Minutes
Level 1:Complete: >1750/1250m Rows, >40 Burpees

Mobility/Cool Down
Hip Flexor Smash
:90 Each Side

Tuesday, May 10th

Warm-Up
4 Rounds
250m Row
:30 Scorpion
:30 Spiderman
:30 Plank

Accessory
Lower
Inverse Curls
3 x 12
Back Extension
3 x 15

Workout Of The Day
10 Rounds- NOT FOR TIME
75Ft Sled Drag
150FT Single Arm Farmer Carry
(Right- Down, Left- Back)
(70/53)
(or use Farmer Handles w. 25s/15s)

Monday, May 9th

Warm-Up
3 Rounds
10 Shoulder Rollouts
10 Overhead Squats
10 Kip Swings

Strength
Back Squat
5 x 4
– Go up from last week

Workout Of The Day
Test 5
6 Rounds
3 Muscle Ups (Bar or Ring)
2 Squat Snatches

Level 4: As Rx, Consecutive/Touch and Go
Level 3: Muscle Up Trans or Banded Bar MU, 115/85 Snatch in Singles
Level 2: >95/>65 Power Snatch, 4 Chest to Bar/4 Ring Dip
Level 1: <95/<65 Power Snatch, 6 Pullups/4 Ring Dip (or Banded) Mobility/Cool Down
Banded Shoulder Stretch
:90 Each Side

Saturday, May 7th

Warm-Up
1 Minute Banded Hamstring Stretch
1 Minute Pigeon Each Side
Then
“Dont Drop the Stick”
–Each Drop= 1 Burpee–
Ex: Russ Drops the stick, does 1 Burpee.
Russ drops the stick again, does 2 Burpees.
Etc….

Speed work
5 Rounds EACH
60m Butcher sled push (outside)
30#/14# Med Ball Run Back 60#
**Empty**

Workout Of The Day
25 Minute AMRAP
200m Run w. Medball
20 Box Jump/Step Up
30 Medball Clean
40 Double Unders

Mobility

Friday, May 6th

Warm-Up
5 Rounds
5 Push Ups
5 Box Jumps
5 Burpees

Strength
Shoulder Press
4 x 5
60%

Workout Of The Day
20-15-10-5
Calorie Row
Power Clean (95/65)
Push Press
OH Situp (Weighted situp for Capacity)

Mobility
Childs Pose w. Shoulder Variation
2 minutes