9.19.2018

Wednesday

Baseline

 2x

10/10 monster walk

10 push-up to down dog

10 ball slams  

2x

20 mountain climbers

20 walking lunges  

 Then, 

400m run

Work Capacity

 Card game!

In 30 minutes, complete as many cards as you can, with a 100m run after every 5 cards.

♥️Dips

♦️wall balls

♠️frog thrusters

♣️burpees

Deck is face down in the middle of the room. Each player picks up 1 card, performs what’s on the card, then placed it face down in the discard pile.  After discarding 5 cards, he/she runs 100m, then works through 5 cards again. When the deck is gone, everyone starts working through the discard pile.  Don’t let your HR zone drop below green!

Durability

stretch on wall

9.18.2018

Tuesday

Baseline

3x
5 good mornings
10 H2H swings
3/3 bottoms up press
10 leg levers (with KB overhead as anchor)

Practice

4x
1/1 TGU

5x
5 single leg deadlifts- L
5 MP- L
5 snatches- L
Repeat other side.
Do both sides without stopping, then rest to green between sets.

Then,
swing breathing ladder

Durability

roll, stretch, alligator breathing

9.17.2018

Final call for Octane cup orders! Cups are $26 each… orders need to be placed and money turned in today!

Monday

Baseline

3x

10 prisoner squats

10 shoulder taps

30 sec plank

100m run

Work Capacity

10-9-8-7-6-5-4-3-2-1

squat jumps

pushups

800m run (nose breathing)

10-9-8-7-6-5-4-3-2-1

ball slams

TTB

800m run (nose breathing)

Durability

roll quads, stretch

8.30.2018

Thursday

Baseline

3x
10/10 bird dogs
3/3 windmills
10 pass through lunges
bear crawl length and back
 

Practice

5x
5 ring dips
5/5 step ups
1 wall walk
rest to dark gray

3x
20 pushups
30 KBS
rest to blue
 

Durability

Roll upper body, stretch and breathing

8.29.2018

Wednesday

Baseline

3x
SL march
Inv toe touch
high knees
butt kicks
100m run

Work Capacity

800m run
15 v-ups
30 sec wall sit
30 sec plank

600m run
10 v-ups
30 sec wall sit
30 sec plank

400m run
5 v-ups
30 sec wall sit
30 sec plank

200m run
10 burpees

Durability

stretching on wall
 

8.9.2018

Thursday

Baseline

3x
10 pass through lunges
5/5 halos
5 pullovers
30 sec hollow hold
 

Practice

3x
8/8 step ups
bear crawl length + back (with yoga block!)

3x
8/8 thrusters
8 TTB

3x
1/1 TGU
100m farmer carry

Rest as needed for all of the above sets, but don't let your HR stay in dark gray.  If you hit dark gray, it's time to go again!

6x 20:10
upper cut

Durability

Roll, stretch and breathe!

7.31.2018

There will not be a roll and release class tonight!

Tuesday

Baseline

PVC mobility

3x
3/3 halos
3 prying GSQ
5 good mornings
1/1 naked TGU with shoe or yoga block
 

Practice

5x
10 ring pushups
5 pull ups
5 kettlebell pull overs
rest as needed, wait at least until HR is blue

Every 30 sec x 5 mins
10 one arm swings
alternate sides every set

3x
1/1 TGU

Durability

roll, stretch and alligator or box breathing

7.30.2018

Monday

Baseline

3x
10 prisoner squats
20 shoulder taps
30 jumping jacks
 

Work Capacity

8 min AMRAP
400m run
40 DU

4 minute rest

8 minute AMRAP
1 wall walk
10/10 step ups
100m run

4 minute rest

8 minute AMRAP
400m run
10 TTB
 

Durabilty

Roll and stretch

7.9.2018

Monday

Baseline

3x

SL march (length of gym)

inverted toe touch (length of gym)

10 deck squats

30 singles

100m run

Work Capacity

For time

100m run

10 pistols (5/5)

400m run

50 DU

800m run

50 DU

400m run

10 pistols (5/5)

100m run

Durability

roll quads

1 min each couch stretch and figure 4 stretch, per side

7.6.2018

We’re ordering new shirts!  You have until next Friday, July 13, to place your order.  We’ll have an order sheet at the gym tomorrow!  Shirts are $23 each... you can pay cash or check, or let us know if you want us to charge your account. 

Friday

Baseline

Ankle mobility drills

3x
SL march
Inv toe touch
10/10 bird dogs
5 pushup to down dog
30 singles

Then, 400m run 

Work Capacity

3 min AMRAP
5 broad jumps
10 pushups

rest 2 mins

3 min AMRAP
30 DU
60 flutter kicks

rest 2 mins

3 min AMRAP
5 burpees
20 ball slams

rest 2 mins

800m run

rest 2 mins

400m run

Durability

stretch and roll, as usual!