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11.1.2018

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Thursday

Baseline

3x

1/1 Arm bar + TGU + windmill at the top

5 GSQ

5 push-up to downdog


Practice

5x

5 suitcase DL

5 ring dips

Rest 1 min and HR is in dark gray


Double KB ladder- you go, I go

1-2-3-4-5-4-3-2-1*

Swing

Clean

Squat

Press

*Do 1 swing, 1 clean, 1 squat and 1 press, then rest while partner goes. Then do 2 swings, 2 cleans, 2 squats and 2 presses, and rest while partner goes. Go up to 5 of each, then back down to 1.


Emom x 5

8/8 snatches


Durability

Roll, stretch and breathe

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10.31.2018

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Happy Halloween!! 🎃  

Wednesday

Baseline

Roll and glutes and hamstrings

3x
100m run
Bear crawl length and back
20 walking lunges

Work Capacity

Partners!  Zombies vs human

5x

Zombie: 400m run

Human: AMRAP until your zombie returns

20 frog thrusters
20 sit-ups

Then, swap.   Partners complete 5 full rounds, and the partner with the highest reps of frog thrusters + sit-ups wins.  Losing partner does 25 burpees. 

Durability

roll, stretching on wall

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10.30.2018

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Tuesday

Baseline

3x

1/1 Arm bar

5 pullovers

5 Prying GSQ


Practice

5x

10 pushups (amplify in rings, if needed)

5 Bent over rows-L

5 clean + reverse lunge-L

1 TGU- L (start from top)

5 Bent over rows- R

5 clean + revers lunge- R

1 TGU- R (start from top)

Rest as needed at the end of each set.


4x

25 KBS

Rest 1 min


Durability

Roll, stretch and alligator breathing.

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10.29.18

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Monday

Baseline

PVC mobility

3x

OH squats with PVC

5 push-up to downdog

Lunges, length of gym

Bear crawl, length of gym


Work Capacity

3x

8 pullups

8 HSPU

Rest to dark gray


Emom x 15 mins*

30 DU

15 wall balls

5 burpees

*30 DU the first min, 15 wall balls the second, 5 burpees the third. Then back to 30 DU the fourth min, etc.

Then,

800m run


Durability

roll and stretch  

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10.27.2018

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Saturday

Baseline

3x

10 air squats

bear crawl length and back

10 good mornings

Run 100m


Work capacity

2x

400m Run

20 pushups

30 DU

400m Run

20 wall balls

30 sec hollow hold


Durability

Roll and stretch

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10.26.2018

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Friday

Baseline

3x
10 walking lunges
5 push-up to downdog
20sec flutter kicks
30 jumping jacks

 

Work Capacity

4x
1 wall walk
100m easy jog

5x
15 Ball slams

10 Burpee Broad Jumps

50m sprint/ walk back

Durability

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

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10.25.2018

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Thursday

Baseline

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

Practice

4x
8/8 step ups
bear crawl length + back (with yoga block!)

4x
8/8 thrusters
8 TTB

3x
2/2 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!

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10.24.2018

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Wednesday

Baseline

3x

30 sec jump rope

10 prisoner squats

10 shoulder taps

10 frog thrusters

100m run


Work Capacity


5x, 30 min cutoff

10 Plank rolls

20 Dips

30 DU

400m run


Durability

Roll feet and calves, and stretch.

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10.23.2018

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Tuesday

Baseline

3x

5 pullovers

1/1 Arm bar

5 GSQ

3/3 BU press


Practice

5x

5 pullups

5 suitcase deadlifts 

Rest 2 mins AND until HR zone is dark gray 


15 min

3 double clean + seesaw press

3 DFSQ

3/3 Bent over rows

Rest as little as possible between rounds, but as much as needed to maintain pretty form!


3x

15 swings

10 heavier swings

5 heaviest swings


Durability

Roll, stretch and breathe!

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10.22.2018

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MyZone Goal this week : 510 MEPs! 

Monday

Baseline

3x

10 Good mornings

5/5 monster walks

10 Bent over row with bands

30 singles


Work Capacity

Stations

4x 60:20

Rower

Jumprope

Plank

KBS

Ball slams

Situps  

Rest 2 mins between sets


Durability

Roll and stretch

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