010824-011224Monday Spilled Milk For Time:24 Calorie Row24 Dumbbell Push Press 35/2021 Calorie C2 Bike21 Dumbbell Push Press18 Calorie Ski18 Dumbbell Push Press Rx+ 50/35Upper Body Pump 3 Sets3-5 Strict Pull-Up 10-20 Push Up+3 Sets20 Banded Lat Pull Down 10/10 Banded Shoulder Fly Tuesday For Time W/ a Partner 60/50 Cal Echo Bike 80 DB Bench Press 50/3560 Sand Bag Over the Shoulder 100/7540 Burpee Box Jump Overs10 Rope Climbs 60/50 Cal SkiRx+:70/50150/100Fitness:Devils Press20 Rope Pulls/ 20 Strict Pull Ups WednesdayDeadlift + Glute Bridge 5 Supersets:8 Deadlifts (60% - 75%)12 DB Glute Bridge Keep the same weight acrossGet Up Again AMRAP x 725/20 Calorie Row Buy Inthen…10 Hang Power Snatch 75/5510 Hang Power Clean10 Toe To Bar Fitness:10 DB (2) Hang Power Clean10 DB (1) Hang Power Snatch10 Sit-Up Rx + 95/65 ThursdayThe Slow Slow 16Min EMOM Min 1- Easy Machine Min 2- :30 Plank or L-Sit Min 3- Gymnastics Pull of Choice (Pull up, C2B, Mu)Min 4- RestCoach Led Stretching/Mobility: (Mandatory)1: 1:00 Childs pose with reach to each side2: :30 prone press-ups/seal stretch 3: 1:00 groiner with rotation/side 4: 1:00 thoracic extension over foam roller 5: 1:00 calf smash on KB handle6: 1:00 shoulder blade lax ball smash, perform snow angel movement7: 1:00 banded anterior hip openerP.S. If you leave without stretching every day you should probably stop doing that. :) Friday Back Squat 5x5 (Maintenance)*Start around 60% and build but don't get too wild.Yellow OrangesFor Time:60 Wall Ball (20/14)90 Double Under30 Wall Ball60 Double Under Rx+30/20lbs Cap = 10 Minutes
Monday Spilled Milk For Time:24 Calorie Row24 Dumbbell Push Press 35/2021 Calorie C2 Bike21 Dumbbell Push Press18 Calorie Ski18 Dumbbell Push Press Rx+ 50/35Upper Body Pump 3 Sets3-5 Strict Pull-Up 10-20 Push Up+3 Sets20 Banded Lat Pull Down 10/10 Banded Shoulder Fly Tuesday For Time W/ a Partner 60/50 Cal Echo Bike 80 DB Bench Press 50/3560 Sand Bag Over the Shoulder 100/7540 Burpee Box Jump Overs10 Rope Climbs 60/50 Cal SkiRx+:70/50150/100Fitness:Devils Press20 Rope Pulls/ 20 Strict Pull Ups WednesdayDeadlift + Glute Bridge 5 Supersets:8 Deadlifts (60% - 75%)12 DB Glute Bridge Keep the same weight acrossGet Up Again AMRAP x 725/20 Calorie Row Buy Inthen…10 Hang Power Snatch 75/5510 Hang Power Clean10 Toe To Bar Fitness:10 DB (2) Hang Power Clean10 DB (1) Hang Power Snatch10 Sit-Up Rx + 95/65 ThursdayThe Slow Slow 16Min EMOM Min 1- Easy Machine Min 2- :30 Plank or L-Sit Min 3- Gymnastics Pull of Choice (Pull up, C2B, Mu)Min 4- RestCoach Led Stretching/Mobility: (Mandatory)1: 1:00 Childs pose with reach to each side2: :30 prone press-ups/seal stretch 3: 1:00 groiner with rotation/side 4: 1:00 thoracic extension over foam roller 5: 1:00 calf smash on KB handle6: 1:00 shoulder blade lax ball smash, perform snow angel movement7: 1:00 banded anterior hip openerP.S. If you leave without stretching every day you should probably stop doing that. :) Friday Back Squat 5x5 (Maintenance)*Start around 60% and build but don't get too wild.Yellow OrangesFor Time:60 Wall Ball (20/14)90 Double Under30 Wall Ball60 Double Under Rx+30/20lbs Cap = 10 Minutes
