5.22.2018

Tuesday

Baseline

PVC mobility + stick DL

3x
3/3 halos
3 prying GSQ
5 good mornings
1/1 naked get up

3x
2/2 light TGU
10 deadstop swings

Practice

Simple & Sinister test
Choose a weight in which you feel like you can accomplish all the given reps with good form. Refer to the post on 1.9.2018 to see Simple & Sinister standards.

Every 30 sec for 5 min:

10 1-Arm swings, alternating sides every round. 

Rest 1 min

Every min for 10 mins:

1 TGU, alternating sides every round

Durability

Roll, stretch, alligator breathing.

5.21.2018

Monday

Baseline

3x

10 prisoner squats

20 shoulder taps 

30 jumping jacks

Work Capacity

8 Minute AMRAP

400m run
40 DU

4 Minute Rest

8 Minute AMRAP

10/10 step ups
25m farmer carry

4 Minute Rest

8 Minute AMRAP

400m run
10 TTB

Durability

Roll and stretch

5.19.2018

Saturday

Baseline

3x

200m run
5 push-up to downdog
10 Ball thrusters
20 jumping jacks

Work Capacity

30 min AMRAP
1/1 TGU
15 wall balls
20 sit-ups
400m Run

Durability

Roll and stretch on wall

5.18.2018

It’s always helpful to have a kid around to hold your feet down. 😁👍🏻

Friday 

roll calves, ankle mobility drills

Baseline

3x 

30 singles

20 mountain climbers

10 lunges

Then, 

400m run

Work Capacity  

100 DU

50 situps

80 DU

40 walking lunges

60 DU

30 dips

30 DU

15 burpees

Durability

roll and stretch- focus on those calves and feet! 

5.17.2018

Thursday

 Baseline

3x

5 kb pullovers

3/3 bottoms up press

3/3 windmills

5 good mornings

Practice

3x

5 Pull-up

5/5 push press

Rest to blue

3x

5 Double Clean + seesaw press

Bear crawl, length of gym and back (with yoga block!)

Rest to blue

1 round, 30 sec each

One arm swing- L

One arm swing- R

H2H swing

Clean- L

Clean-R

Snatch- L

Snatch- R

Push press- L

Push press- R

Reverse lunge- L

Reverse Lunge- R

Thruster- L

Thruster- R

Durability

Roll, stretch, alligator breathing

5.16.2018

Wednesday

Baseline

2x
SL march
Inv toe touch
bear crawl
lunge

2x
10 pushup to down dog
10 ball slams
10 ball thrusters
10 good mornings
 

Work Capacity

Stations
20:10 x3 at each station, then move to the next station.  Perform the circuit 2x.
rope slams
flutter kicks
pushups
mountain climbers
rower
hollow hold

Rest 3 mins before repeating.

Then,
400m run

Durability

roll and stretch

5.15.2018

Baseline

PVC mobility

3x
1/1 arm bar
5 GSQ
5/5 halos
10 H2H KB swings

Practice

4x
5/5 snatches
5 DFSQ
Rest to blue

4x
5/5 bent over rows
5/5 step ups
Rest to blue

You go, I go
30-20-30-20
KB Swings

Durability

roll and stretch

5.14.2018

Monday

Baseline

3x
10 prisoner squats
10 pushups
20sec flutter kicks
30 jumping jacks
 

Work Capacity

5x
5 HSPU
200m easy jog

3x
400m Run
10 Strict TTB
10 Burpee Broad Jumps

Durability

2x
20 sec hollow body hold
30s/ 30s Couch stretch
30s/ 30s figure 4 stretch

5.12.2018

Saturday

Open gym day!  Come during the 8:30am workout time to get in some targeted recovery work if you made all the workouts this week, or make up for a workout you missed.  Feel free to get in some skill practice or just come play and get in a workout of your own!  

5.11.2018

Baseline

3x
*bear crawl
*inchworms (no pushup)
*lunges
*SL march
100m run

*length of gym for each
 

Work Capacity

800m Run
—
4x
20 ball slams
20 squat jumps
20 situps (arms crossed over chest)

 —

800m Run

Durability

Roll quads and stretch