Warm-up
2 minutes on the machine
Pigeon Stretch On each side
Downward Dog Pose
Front rack/wrist mobility on the floor
20 Mountain Climbers
10 Down Ups
10 Squats
Grab an empty bar….
Prep the front rack
5 Front Squats
5 Rack pulls
5 front squats
5 power cleans
Build to a working weight….
Strength and Skill
Every 2 minutes, for 10 minutes (5 sets):
Front Squat Complex
*Set 1 – Power Clean + 3 reps
*Set 2 – Power Clean + 2 reps
*Set 3 – Power Clean +1 rep
*Set 4 – Power Clean + 1 rep
*Set 5 – Power Clean + 3 reps
FITNESS 200728
For time:
1 mile on Assault Bike
30 Hanging Leg Raises or V-Ups or Abmat Situps
100 Air Squats
30 Hanging Leg Raises or V-Ups or Abmat Situps
1 mile on Assault Bike
PERFORMANCE 2007828
For time:
1000 Meter Row
30 Toes to Bar
20 Front Squats (155/105 lbs)
30 Toes to Bar
1000 Meter Row
Time cap of 19 minutes.
At Home Warm-up
When the running clock starts, perform…
Two sets of:
60 Seconds of Pigeon Pulses per Leg
30 Seconds of Russian Baby Makers
30 Seconds of Air Squats
Immediately followed by…
Two sets of:
100-Feet Shuttle Run (25 foot increments at 75%)
30-Second Bottom of Squat Hold
10 Alternating Cossack Squats
Immediately followed by…
Two sets of:
150-Feet Out and Back at 85-90% Effort
Rest 60 Seconds
3 Sets of work at home
When the running clock reaches 20:00, perform the following…
Every 7 minutes, for 21 minutes (3 sets) for times:
150-Feet Out and Backs* OR 20 lateral shuffles (10 foot increments)
15 Backpack Bearhug Squats
15 Lateral Burpees over the Backpack
15 Backpack Bearhug Squats
150-Feet Out and Backs* OR 20 lateral shuffles (10 foot increments)
For the out and backs you will set cones at the 0 foot, 25 foot, and 50 foot increments. Starting at the 0 foot cone you will run to the 25 foot cone and back, then to the 50 foot cone and back; thus equaling 150 feet.
At Home Bodybuilding
When the running clock reaches 45:00, perform the following…
Five sets of:
5 Strict Pull-Ups OR Bent Over Rows
10 BackpackTriceps Extensions
Rest 30 Seconds
Mobility
Couch Stretch on the wall
Pigeon Stretch
Cobra Pose
Roll Posterior
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