Comment

12.6.2018

IMG_1160.JPG

Thursday

Baseline

3x

5 KB pullovers

5 good morning stretch

5/5 bottoms up press

20 sec plank

Practice

EMOM x 10 min

5/5 one arm KBs (heavy)

4x

1/1 TGU

5/5 Bent over rows

5 Ring Dips

10/10 Rack Lunges

Rest as needed. Be sure breathing returns to normal between sets!

1x

100m Farmer carry

Durability

Stretching and alligator breathing.

Comment

Comment

12.5.2018

IMG_1147.JPG

Wednesday

Baseline

3x
Bear crawl

5/5 Bent over rows

5/5 step ups

20 jumping jacks

30 singles

100m run


Work Capacity

3x

3-5 Pullups

90 sec rest


3x

400m run

30 sit-ups

Do each set as fast as possible and rest 2 min between each one.


Then,

100 DU for time

Durability

Roll calves/ stretch

Comment

Comment

12.4.2018

IMG_1112.JPG

Tuesday

Baseline

2x

1/1 Arm bar

5/5 Halos

5 Prying GSQ

3x

2/2 TGU

Practice

You go, I go

Moving target complex (Double KB)

*Choose a pair of kettlebells you can strictly press 6-8 times.

1 clean + 2 presses + 1 squat

1 clean + 3 presses + 1 squat

1 clean + 5 presses + 1 squat

1 clean + 1 press + 2 squats

1 clean + 1 press + 3 squats

1 clean + 1 press + 5 squats

2 cleans + 1 press + 1 squat

3 cleans + 1 press + 1 squat

5 cleans + 1 press + 1 squat

Rest 10 mins, then repeat

During the rest, work on mobility/ stretching: brettzels, hip flexor stretching, more arm bars, take a walk, do some alligator breathing, etc.  But you must keep your HR in the blue zone or below- trying to earn points during the rest isn’t allowed!

 

Then, 

30-20-30-20 KB Swings

Durability

Rolling and alligator breathing

Comment

Comment

12.3.2018

IMG_1096.JPG

Monday

Baseline

30 sec each x 3 (clock doesn’t stop)

wall sit

shoulder taps

air squats 

jump rope

Then, 400m run

Work Capacity

For Time

30 Squat Jumps

30 Jumping Pull-Ups

30 Kettlebell Swings

30 Walking Lunges

30 TTB

30 Push-ups

30 Good Mornings

30 Wall Balls

30 Burpees

30 Double-Unders

Durability

Roll, stretch,  and box breathing 

Comment

Comment

12.1.2018

IMG_1036.JPG

Saturday

Baseline

3x

5 pushups

10 frog thrusters

10 prisoner squats

10 good mornings

20 jumping jacks 


Work Capacity

1 min each x 4 rounds

Row

DU

Air Squats 

Pushups (modify to plank)

Sit-ups

Hand to hand KB swings

Rest 1 min between each round


Durability

roll and stretch

Comment

Comment

11.30.2018

IMG_1025.JPG

Friday

Baseline

roll lower body

3x 

10 lunges

5 inchworm + pushup

10 ball thrusters  

5 V-ups

 

Work Capacity

 3x

10/10 Step Ups

10 Ring Dips

Rest as needed. 

 

4x

20 Wall Balls

15 Ball Slams

10 Plank Rolls

 

Durability

Roll T-spine and stretch.

Comment

Comment

11.29.2018

IMG_1014.JPG

Thursday

Baseline

3x

5 pullovers

1/1 Arm bar

5 GSQ

3/3 BU press


Practice

5x

5 pullups

5/5 single leg deadlifts 

Rest at least to blue

 

15 min

3 double clean + seesaw press

3 DFSQ

3/3 Bent over rows

Rest as necessary between rounds, and do as many as you can with pretty form!


3x

15 swings

10 heavier swings

5 heaviest swings


Durability

Roll, stretch and breathe!

Comment

Comment

11.28.2018

IMG_1008.JPG

Wednesday

Baseline

3x

10 OH (with PVC) wall facing squats

10 knee to elbow planks

10 shoulder taps

20 jumping jacks


Work Capacity

5x

1-2-3-2-1 Wall walk

5-10-15-10-5 broad jumps

5-10-15-10-5 TTB

100m run between each set


*Set 1: 1 wall walk, 5 broad jumps, 5 TTB, 100m run/ Set 2: 2 wall walks, 10 broad jumps, 10 TTB, 100m run/ Etc


Accumulate 2 mins wall sit and 2 mins plank in as few rounds as possible.

 

Then,

5x

50m sprint/ walk back


Durability

Roll and stretch

Comment

Comment

11.27.2018

IMG_0999.JPG

Tuesday

Baseline

3x

1/1 arm bar

5 good mornings

5/5 BU press


Practice

5x

5 Suitcase DL

1/1 TGU

Rest to blue or longer


5x

5/5 clean + press

Bear crawl length and back

Rest to blue or longer


Tabata

One arm swings, alternating sides*

*Use your snatch weight


Durability

Stretch on wall, alligator or box breathing

Comment

Comment

11.26.2018

IMG_0978.JPG

If you haven’t already done so, be sure to go into your MyZone app and accept the invite to last week’s challenge!  Usually, everyone automatically shows up in the challenges, but this time, only those who have accepted the challenge are showing up. Be sure to do it so I can see your points! 

Monday

Baseline

PVC mobility

3x 

10 seated rows with band

5 pushup to downdog  

10 prisoner squats  

1 min jumprope  

 

Work Capacity

4x 

10 pullups

30 DU

20 pushups

30 DU

30 GSQ

30 DU

Rest to blue

 

4x 

30 sec hollow hold

15 V-ups

10 burpees  

Rest as little as possible  

 

Durability

roll feet and calves, stretch  

Comment