7.3.2019

Tomorrow, for the 4th, there will only be one workout… meet us at SHS track at 8:30am!

Wednesday

Active Recovery/ makeup day!

Baseline

Shoulder mobility with PVC pipe
Thoracic-3

3x
10 wall facing overhead squats
SL March
Inv Toe Touch
High Knees
Butt Kicks
100m run

Active Recovery

800m run
30 sec active hang (keep shoulders down away from ears)
1/1 arm bar

600m run
10 good mornings
10 prying GSQ

400m run
20 dead bugs
1 min plank

This is NOT for time! Slow down, focus on breathing, and do your best to keep your HR below the yellow zone.

Durability

Spend the remaining time rolling and stretching!

7.2.2019

Tuesday

Baseline

3x
5/5 halos
5 pushup to down dog
10 ring rows
1/1 TGU

Practice

3x
8 seated double MP
8 pull-ups
Rest to gray

5-4-3-2-1
Clean
Swing
Snatch
1 TGU from top

Perform 5 cleans, 5 swings, 5 snatches and 1 TGU on one side without setting the KB down.  Then repeat on the other arm.  Move to 4 reps of each on the second set, etc.  Rest as needed, but as little as possible, between sets.

Durability

Roll and stretch.  Finish with 5 mins of box breathing.

7.1.2019

Monday

Baseline

4x

Lunge+ hamstring stretch

Bear crawl

10 air squats

30 singles

100m run/ 200m run/ 300m run/ 400m run

Final Assessment

For time:

800m run

50 DU

25 wall balls

10 burpees

25 wall balls

50 DU

800m run

*Results from first assessment are on the board!  Record your new time, using the same wall ball size and modifications, if any. 

Durability

Roll, stretch and box breathing

6.28.2019

Saturday

No gym workout today!  Rest up for our final assessment on Monday!   

Monroe bootcamp will meet at Neville as usual, weather permitting. 

6.28.2019

Friday

Baseline

3x

bear crawl length and back

10 ball thrusters

30 singles

100m run

Work Capacity

Partners

A:

140 DU

120 air squats

100 Pushups

80 Pullups

60 Wall Balls

40 burpees

B:

100m run

Partners swap every time B returns from the run.  20 min cutoff. 

Durability

Roll and stretch

6.27.2019

Thursday

Baseline

3x
1/1 arm bar
5 good mornings
5 GSQ

Practice

10-9-8-7-6-5-4-3-2-1
KB wall ball
pushups

10-9-8-7-6-5-4-3-2-1
KB swings
GSQ

At the top of each minute:

10/10-9/9-8/8-7/7-6/6-5/5-4/4-3/3-2/2-1/1
snatches (or modify to single arm swings)

Durability

roll and stretch

6.26.2019

Wednesday

Baseline

3x
bear crawl
inverted toe touch
straight leg march
20 jumping jacks
100m run

Work Capacity

800m run
1 min plank
1 min hollow hold

600m run
30 sec floor wipers
30 sec flutter kicks

400m run
20 toe to bar
200m run

Durability

couch stretch + figure 4 stretch + hamstring stretch

6.25.2019

Tuesday

Baseline

1x
10/10 halos
10 GSQ
10/10 windmills
5/5 TGU

Practice

4x
10 deadlifts
10 seated military press
10/10 step ups
10 pullups
rest to gray

Then, you go, I go

30-20-30-20
KB Swings

Durability

Rolling + box breathing

6.24.2019

Monday

Baseline

3x
10/10 Bird Dog
20 Mountain Climbers
30 Singles
100m Run

Work Capacity

EMOM x 7 mins

5 Burpees
ME Situps for the rest of the minute, until you reach 70 sit-ups.

Rest 3 mins

EMOM x 6 mins

100m Sprint
ME Ball Slams for the rest of the minute, until you reach 60.

Rest 3 mins

EMOM x 5 mins

7 Double Thrusters
ME DU for the rest of the minute, until you reach 100 DU or 200 Singles.

Durability

Stretching with bands

6.22.2019

Saturday

Baseline

3x

bear crawl length and back

10 ball thrusters

30 singles

100m run

Work Capacity

Partners

A:

140 DU

120 air squats

100 Pushups

80 Pullups

60 Wall Balls

40 burpees

B:

100m run

Partners swap every time B returns from the run.  20 min cutoff. 

Durability

Roll and stretch