Uncategorized

Friday, August 12th

Warm-Up
3 Rounds
Run to Keg and Back
10 Back Rack Lunges
10 Back Squat

Strength
Shoulder Press
5 x 3

Workout Of The Day
4 Rounds
15/10 Calorie Row
10 Back Squat (135/95)
200m Run

Cool Down/Mobility
Quad Rollout
2-5 Minutes

Thursday, August 11th

Warm-Up
3 Rounds
10 Spiderman
10 Scorpion
10 Russian Baby Maker

Accessory
Hang From bar
5 x :20
Superset with:
Plank Hold
4 x 1 minute

Workout Of The Day
“Swinging Annie”
50-10
Double Unders/Singles(x2)
Russian Kettlebell Swings
(53/36)

Cool Down/Mobility
Calf Smash
:90 Per Side

Wednesday, August 10th

Warm-Up
3 Rounds
5 Pushup to Downdog
10 Ring Row
15 Banded Good Morning

Strength
Deadlift
5 x 3

Workout Of The Day
“The Coca 5”

Cool Down/Mobility
400m Walk or Sled Drag

Tuesday, August 9th

Warm-Up
3 Rounds
10 Shoulder Rollout w. Band
10 Around the World w. Band
10 High Pull w. KB/DB(5 Each Arm)
10 Air Squats

Accessory
Every :90 For 6 Minutes:
5 Strict Pullups

Workout Of The Day
5 Rounds
10 SDHP (95/65)
10 Wallballs

Capacity
5 Rounds
10 SDHP
10 Wallballs

Cool Down/Mobility
Banded Hip Flexor Distraction
:90 Per Side

Monday, August 8th

Warm-Up
3 Rounds
25 Jumping Jack
30 Mountain Climber
200m Run/Row

Strength
Front squat
5 x 3

Workout Of The Day
21-15-9
Knee To Elbow
KB Push Press (36/18)

Capacity
10 Minute AMRAP
10 V- Up/ Situp
10 Barbell Push Press

Cool Down/Mobility
Trap Smash with Barbell
:90 Per Side

Saturday, August 6th

Warm-Up
3 Rounds
100m Run
10 Pushups
5 Goblet Squat
——-
“Pizza Delivery”
4- 1 Minute Rounds
:30 Rest

Workout Of The Day
15 Minute AMRAP
15 Power Snatch (75/55)
12 Ring Dips
10 Pistols/Goblet Squats

Friday, August 5th

Warm-Up
3 Rounds
20 Banded Pull Apart
20 Tricep Pull Down
8 Scap Depression (:2 Pause)

Strength
Deadlift
5 x 5

Workout Of The Day
3 Rounds
21 GHD Situps
15 Bench Press(135 /95)
9 Strict L- Pullup

Capacity
3 Rounds
30 Situps
15 Bench Press/Floor Press
9 Banded Strict Pullup

Cool Down/Mobility
Pec Smash with Lacrosse Ball
:90 Per Side

Thursday, August 4th

Warm-Up
1000m Row/800m Run
——-
2 Rounds
10 Lateral Hops (over Bar)
10 Lunges (With Arms Reaching Overhead)
5 SLOW Front Squats
– :5 Second Decent then Quick Up

Accessory
Banded Rounded/Arch Good Morning
3 x 15
OR
Seated Rounded/Arch Good Morning
3 x 10

Workout of The Day
3 Rounds
1 Minute Stations
1. Burpees Over Empty Bar
2. Front Squats (45/35)
3. Overhead Lunges
–Rest 1 Minute–
**Weight MUST stay as Written**

Capacity
3 Rounds
1 Minute Stations
1. Burpees
2. Air Squats
3. Lunges
–Rest 1 minute–

Cool Down/Mobility
Couch Stretch
:90 Per Side
Pigeon
:90 Per Side

Wednesday, August 3rd

Warm-Up
3 Rounds
5 Pushup(Work to Decline Pushup, Pike HSPU, or Handstand Pushup Each Round)
10 Kip Swings(Focus on Driving Bar down with STRAIGHT ARMS)
10 Russian Kettlebell Swings (Heavy)

Strength
Front Squat
5 x 5

Workout of The Day/Capacity
“The Coca 5”

Cool Down/Mobility
Scap Smash with Lacrosse Ball
:90 Per Side

Tuesday, August 2nd

Warm-Up
3 Rounds
15 Banded Good Morning
10 Scorpion
10 Broad Jumps

Skill/Shoulder Stability
Turkish Get Up
5 x 1 Repetition Per Arm
**Work up to Heavy Single Per Arm

Workout of The Day
Cash In: 400m Run
—–
2 Rounds
9-6-3 +
Box Jumps (30″/24″)
Deadlift (225/155)
(+ = 200m Run)
—–
CashOut: 400m Run

Capacity
Cash In: 400m Run
—–
2 Rounds
12 + 8 + 6 +
Step Ups
Deadlift (135/95)
(+ = 100m Run)
—–
Cash Out: 400m Run

Cool Down/Mobility
Sled Drag: 400m or 6 x 75 Feet