Saturday, Dec. 15th, 2018

 

Warm UP

Foam Roll

Ladder Drills
One Foot
Two Feet
Hop
Side Hop
Lat Right Side
Lat Left Side
Lat Skip
Handwalk

3×5 Box Jump

Strength

10 RNDS

50′ Sled Push 90/50
1 Rope Climb

Metcon

EMOM for 10min

2rnds@60% of your Best Clean
Pwr Cl
Front Squat
Push Press
Back Squat
Push Press

 

 

Friday, Dec. 14th, 2018

 

Warm UP

Foam Roll
*Focus on Lats/Upper Back/Quads/Calves

Stretch
5-10 sec Hand Stand Hold
Calf Stretch
Standing Quad Stretch
Banded Ham Stretch
Banded Lat Stretch
Pass Through
Ovh Squat

10 Pass Throughs

DB Squat Jump
3×5

Strength

2 Sn Pull+Power Sn
6×1@60%

Metcon

12min AMRAP

20 Pull Ups
10 Box Jumps

 

 

Wednesday, Dec. 12th, 2018

 

Warm UP

Foam Roll

Ladder Drills
One Foot
Two Feet
Hop
Side Hop
Lat Right Side
Lat Left Side
Lat Skip
Handwalk

Strength

5Rnds
Strict Press-5@light
Tempo DB Row 5-1-5-6each

Metcon

5 Rnds for Time

5 Pull Ups
10 Alternating Front Rack Rev Lunge 95/65lbs
10 Alternating DB Snatch 50/35lbs

 

 

Tuesday, Dec. 11th, 2018

 

Warm UP

Foam Roll

Stretch
Kneeling Quad Stretch
Bent Ham Stretch
Calf Stretch
Banded Lat Stretch
Pass Through
Hand Stand Hold

Lateral 5 Hurdle Drill +Sprint
5rnds each side

Strength

Pwr Pos Pwr SN
5×3@60%

Metcon

For Time

1000m Row
Then
3rnds
5 Dead Lift 225/155
10 HSPU
Then
1000m Row

 

 

Monday, Dec. 10th, 2018

 

Warm UP

Foam Roll

Stretch
Calf Stretch
Quad Stretch
Ham Stretch
Air Squat
Banded Lat Stretch
Bent Shoulder Stretch
Pass Through
Ovh Squat

3rnds
6Neg Ring Row

Conditioning

Plate Step Circuit

emom for 5 min :30 on :30 rest- Two rounds for 10min total

One Foot
Two Feet
Side Step
Hop
Side Hop

Metcon

7rnds For Time

10 Burpees
20 AMSU

 

Friday, Dec. 7th, 2018

 

Warm UP

Foam Roll
*Focus on Lats/Upper Back/Quads/Calves

Stretch
5-10 sec Hand Stand Hold
Calf Stretch
Standing Quad Stretch
Banded Ham Stretch
10 Leg swings
10 Lat Leg Swings
10 Air Squats
10 Pass Throughs

DB Squat Jump
3×5

Strength

Power Cl
10×2@70%

Metcon

20min Amrap
400m run
20 Weighted Vups 45/25lbs
10 OVH Squat 95/65lbs