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MONDAY 200928

Warm-up

2 minutes on a machine
15 Dislocates
15 Good Mornings
15 Leg Swings
10 Spidermans with trunk twist
10 Reverse Lunges
10 Squats

With an empty Barbell….

5 Back Squats with a pause in the bottom
10 Reverse Lunges with bar in the back rack
5 Kang Squats

Begin building to prescribes working weight


Back Squats

6 sets, every 3 mins for 18 minutes:

8 back squats at 65% of 1RM back squat


FITNESS 200928

Two sets for max reps, each against a 4-minute running clock, of:

25/20 Cal on Bike
15 DB Thrusters
Max Reps of Burpees

Rest 4 minutes between sets


PERFORMANCE 200928

Two sets for max reps, each against a 4-minute running clock, of:

500 Meter Row
15 Thrusters (95/65 lbs)
Max Reps of Burpees over the Bar

Rest 4 minutes between sets


At Home Warm-up

When the clock starts, perform…

Two sets of:
60 Seconds of Run/Bike/Row
60 Seconds of Pigeon Pulses Each Leg
60 Seconds of Bottom of Squat Hold with Kettlebell in Goblet Position
60 Seconds of Alternating Scorpion Kicks
Rest 30 Seconds
30 Seconds of Burpee Jump Backs
Rest 60 Seconds


AMRAP 2

When the running clock reaches 15:00, perform the following…

Complete as many rounds and reps as possible in 2 minutes of:
3 Sandbag Thrusters
3 Toes to Bar OR V-Ups
5 Sandbag Thrusters
5 Toes to Bar OR V-Ups
7 Sandbag Thrusters
7 Toes to Bar OR V-Ups
9…and so on, adding two repetitions each round.


AMRAP 4

When the running clock reaches 20:00, perform the following…

Complete as many rounds and reps as possible in 4 minutes of:
3 Sandbag Thrusters
3 Toes to Bar OR V-Ups
5 Sandbag Thrusters
5 Toes to Bar OR V-Ups
7 Sandbag Thrusters
7 Toes to Bar OR V-Ups
9…and so on, adding two repetitions each round.


AMRAP 6

When the running clock reaches 26:00, perform the following…

Complete as many rounds and reps as possible in 6 minutes of:
3 Sandbag Thrusters
3 Toes to Bar OR V-Ups
5 Sandbag Thrusters
5 Toes to Bar OR V-Ups
7 Sandbag Thrusters
7 Toes to Bar OR V-Ups
9…and so on, adding two repetitions each round.


EMOM 15

When the running clock reaches 35:00, perform the following…

Every minute, on the minute, for 15 minutes (3 sets of):
Station 1: 30 Second Right Side Plank
Station 2: 30 Second Left Side Plank
Station 3: 30 Seconds of Banded Push-Ups
Station 4: 30 Seconds of Band Pull-Aparts
Station 5: 45-60 Seconds of Elbow Plank Hold


Mobility

LAX to Glutes and Feet
Pigeon Stretch
Roll Posterior

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