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010824-011224


Monday

Spilled Milk  

For Time:

24 Calorie Row

24 Dumbbell Push Press 35/20

21 Calorie C2 Bike

21 Dumbbell Push Press

18 Calorie Ski

18 Dumbbell Push Press

 

Rx+ 50/35


Upper Body Pump 

3 Sets

3-5 Strict Pull-Up

10-20 Push Up

+

3 Sets

20 Banded Lat Pull Down

10/10 Banded Shoulder Fly


 

Tuesday

For Time W/ a Partner

60/50 Cal Echo Bike

80 DB Bench Press 50/35

60 Sand Bag Over the Shoulder 100/75

40 Burpee Box Jump Overs

10 Rope Climbs

60/50 Cal Ski


Rx+:

70/50

150/100


Fitness:

Devils Press

20 Rope Pulls/ 20 Strict Pull Ups


 

Wednesday

Deadlift + Glute Bridge  

5 Supersets:

8 Deadlifts (60% - 75%)

12 DB Glute Bridge

Keep the same weight across


Get Up Again 

AMRAP x 7

25/20 Calorie Row Buy In

then…

10 Hang Power Snatch 75/55

10 Hang Power Clean

10 Toe To Bar

 

Fitness:

10 DB (2) Hang Power Clean

10 DB (1) Hang Power Snatch

10 Sit-Up

 

Rx + 95/65


 

Thursday

The 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- Rest


Coach Led Stretching/Mobility: (Mandatory)

1: 1:00 Childs pose with reach to each side

2: :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 handle

6: 1:00 shoulder blade lax ball smash, perform snow angel movement

7: 1:00 banded anterior hip opener



P.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 Oranges

For Time:

60 Wall Ball (20/14)

90 Double Under

30 Wall Ball

60 Double Under

 

Rx+

30/20lbs

 

Cap = 10 Minutes


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