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WEDNESDAY 200701

Warm-up 2 minutes on a machine to warm up the body Followed by… 3 Rounds:15 Air Squats + 10 Pushups + 5 Pull-Ups (or Ring Rows) Followed by… 2 Rounds:10 Lunges + 2 Wall Climbs Followed by… With empty bar:10 Strict Press + 10 Back…

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TUESDAY 200630

Warm-up Hop on a Machine for 3 minutes20 Waiter Bows30 Sec Forward Fold With a moderate KB10 Single leg Deadlifts each side10 Swings 10 Push ups30 Sec Handstand Hold Review the movements to them progressively prepare…. Three Sets:5 Deadlifts/10 Swings(practice touch and go cycling)20-30 seconds…

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MONDAY 200629

Warm-up 200m Jog20 Jumping Jacks20 Waiter Bows10 Reverse Lunges10 Down Ups10 Situps5 Scap Pullups + 5 Beat Swings PVC10 Dilocates10 Leg Swings Review the Snatch and OH Squat Strength and Skill Every 90 seconds, for 15 minutes (10 sets) of:Hang Snatch + Overhead Squat Build…

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SATURDAY 200627

Warm-up 400m JogCoaches Choice **focused on hamstrings, shoulder, ankles, and calves FITNESS and PERFORMANCE and At Home Team of 2 30 AMRAP 10 Dumbbell Reps** (50/35)8 Shuttle Runs Complete Full Rounds Before Switching **Dumbbell Reps**0:00 – 10:0010 Dumbbell Snatches10:00 – 20:0010 Dumbbell Hang Clean and…

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FRIDAY 200627

Warm-up 200m JogPigeon Stretch Each Side10 Spiderman Lunges10 Downward and Upward Dog Transitions10 Squats With an medium KB10 Halo Rotations to warm up shoulders10 Goblet Squats10 Reverse Lunges Review the Front Squat- focus on front rack and Core engagement Strength and Skill Every 3 minutes,…

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THURSDAY 200625

Warm-up Assault Bike x 60 seconds (60-65% perceived effort) Supinated Grip Static Hang x 30 seconds (accumulate if needed)Inchworms x 5Pronated Grip Static Hang x 30 seconds (accumulate if needed)Perfect Stretch x 10 steps Assault Bike x 45 seconds (70-75% perceived effort) Plank Shoulder Taps…

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WEDNESDAY 200624

Warm-up 200m Run10 Samson lunges10 Spiderman Pose holds15 Waiter Bows10 SquatsKneeling Front rack stretch10 Scorpions Empty barbell continuum. Review the layout of the workout and movements…. Weightlifting Wednesday With a running clock, every minute perform 1 lift and add 10/5 lb. Start with an empty…

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TUESDAY 200623

Warm-up 200m Jog or Bike for 90 seconds15 Dislocates15 Good Mornings10 Reverse Lunges each side10 Push ups with a pause in the bottom10 Ring Rows 20 Double Under or 40 Single Unders5 Strict Pullups10/8 Cal on Bikes10 Squats Review the movements and take the time…

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MONDAY 200622

Warm-up 200M Jog15 Banded Good Mornings1 minute Banded Shoulder stretch each side10 Down/Ups With a moderate KB:10 Single leg KB deadlift- each side10 KB Swings10 KB Squats Review the Deadlift and HSPU positions- begin building in load and warm-up your HSPUs Strength and Skill Deadlift…

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SATURDAY 200620

Warm- up 200m JogCoaches Choice….. FITNESS 200620 Teams of 3: For Time (30 Minute Cap):75/50 Calorie Bike Erg100 DB Alternating Power Snatches75 DB Thrusters 75/50 Calorie Bike Erg80 DB Alternating Power Snatches60 DB Thrusters 75/50 Calorie Bike Erg60 DB Alternating Power Snatches45 DB Thrusters 75/50…

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