Thursday, Nov. 1st, 2018

 

Warm UP

Foam Roll
*Focus on Lats/Upper Back/IT Bands

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

3rnds
5 DB Rev Lunge
5 Banded Scap Shrug+Row

Strength

6rnds
3 Push Press@50% of best Jerk
Superset w/
5 Tempo DB Row each Arm

Metcon

4 Rnds For Time
500m Row
400m Run
15 Wall Ball 20/14lbs
12 T2B

 

 

Wednesday, Oct. 31st, 2018

 

Warm UP

Foam Roll
*Focus On Calves/Ham String/Glutes

Stretch
Calf Stretch
Pass Through
Scorpions
Iron Cross
Lunge+Twist
Standing Quad Stretch
Straight Leg Swings
Air Squat

3RNDS
5 DB Jump
5 Box Jump

Strength

10rnds
50′ Sled Sprint

Metcon

9 Rnds For Time

3 Power Snatch 95/65
6 Ovh Squats 95/65
9 Burpee Over Bar

 

 

Tuesday, Oct. 30th, 2018

 

Warm UP

Foam Roll
*Focus On Calves/Ham Strings/Glutes/Back

Stretch
Calf Stretch
Standing Quad Stretch
Banded Ham Stretch
Door Stretch
Bent Shoulder Stretch
10 Leg Swings

Turkish Get Up

3x5each side

Skill

Double Under Practice
Emom for 15min 30 sec max effort DU

Metcon

16min Amrap

400m Run
25 AMSU
25 Push Ups

Monday, October, 29th, 2018

 

Warm UP

Foam Roll
*Focus On Lats/Glutes/Quads/IT Band

Line Drill
High Knee
Butt Kickers
Lunge+Twist
Spiderman Lunge
Side Lunge
Power Skip-Down/Back
10 Band Pass Throughs

Single Leg Plate Hops
5x5each leg

 

Strength

Abv Knee Pwr Sn
5×3@50-60%

 

Metcon

5 RNDS For Time
5 Pull Ups
10 Front Squats 95/65lbs
10 Ovh Lunge 25/10lbs

 

Saturday, Oct. 27th, 2018

 

Warm UP

Foam Roll

Stretch

10 pass throughs
10sec bent Shoulder Stretch
10 sec Door Stretch
10 Plate squats
5each one Arm KB Swing
5box Jump

Strength

Push Press+Push Jk+Jk
Work up to hvy set of complex

Metcon

12min Amrap
10 Pwr Sn 115/85lbs
20 Med Ball Squat 20/14lbs
30 Burpees

Friday, Oct. 26th, 2018

 

Warm UP

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

Stretch

Lat Leg Swings
Straight Leg Swing
Calf Stretch
10 Air Squats
5each Single Leg Plate Jop
Piriformis Stretch

4 cone Reaction Drill
5rnds each

Strength

Back Squat
Build to Hvy set of 3

Superset w/
20 Band Press

Metcon

4 rnds For Time
20 USSR KB swing
10 alt Ovh Step Ups 24/20″ 25/10lbs

Thursday, Oct. 25th, 2018

 

Warm UP

Foam Roll
*Focus on Lats/Upper Back/IT Bands

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

3rnds
5 Box Jump
5 neg Push Up or AMRAP Depth Push Up

Strength

Sn Lift Off +5sec hold
6×2@80-90% of best Sn
Super set w/
Push Press
6×3@med

Metcon

3200m Run(test- will retest in 6 weeks!)

Wednesday, Oct. 24th, 2018

 

Warm UP

Foam Roll
*Focus On Calves/Ham String/Glutes

Stretch
Calf Stretch
Pass Through
Scorpions
Iron Cross
Lunge+Twist
Standing Quad Stretch
Straight Leg Swings
Air Squat

DB Jump

5×3

Strength

5rnds
Hollow Hold-45sec
6 Neg Ring Row
DB Lawnmower 5each@HVY

Metcon

5 Rnds for Time

5 Pwr Cl 135/105lbs
10 Wall Balls 20/14lbs
20 AMSU

Tuesday, Oct. 23rd, 2018

 

Warm UP

Foam Roll
*Focus On Calves/Ham Strings/Glutes/Back

Line Drill
High Knee
Butt Kickers
Spiderman Lunge
Side Lunge
Power Skip-Down/Back
10 Kb swings
5 box Jump

OVH Rev Lunge
3x5each Leg

Strength

Front Squat
Build to a Hvy 5

Super Set with Standing Alt DB Press-5each Arm(5total sets)

Metcon

For Time

2000m Row

Then 3rnds
3 Deadlift @225/155
9 HSPU

Monday, Oct. 22nd, 2018

 

Warm UP

Foam Roll
*Focus On Lats/Glutes/Quads/IT Band

Stretch
Banded Quad Stretch
Bent Ham Stretch
Calf Stretch
10 Pass Through
10 Plate Squat

Sprints
10x50m 1min rest in between

Strength

Bench Press
Build to a Hvy 5
Drop Set @90% of best 5 for 3xAMRAP

Metcon

3rnds For Time

5each Arm DB Snatch 35/50lbs
10 Pull Ups
50 Double Unders