Monday
10-1 KB Swings
1-10 HRPU
Then, 800m run
We are taking orders now for shirts! They will be printed in athletic gold, not in black, as shown. Shirts are charcoal gray Athletic Apparel unisex tees. Cost is $23 for sizes up to 2X, and sizes 3X and above are $25. Please let your coach know what size(s) you want and submit payment in cash or check. We hope to have these ordered by the end of next week!
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Thursday
Partners, 10 rounds as a pair:
A- 10 Suitcase Deadlifts
10 Burpees
B- 200m Run
*Partner A does as many rounds as possible while B runs. As soon as B returns, partners switch, and B takes over where A left off. Continue to swap until 10 rounds of A are completed.
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Friday
For Time:
800m Run
21-15-9
Frog Thrusters
Squat Jumps
600m Run
21-15-9
HRPU
Dips
400m Run
Tuesday
4 min max DU (use as DU practice)
-Then
12 min amrap
2-4-6-8-10-12...
Single Arm Thrusters
Box Jumps
Pull-ups
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Wednesday
DU
KB Swings
Situps
Monday
Tabata (20 sec work/ 10 sec rest x 8 rounds of each):
Dips
Squats
HRPU
Killers
Run
Training Room
Thursday @ 5am, 8:30, 9:30 yoga, 10:30, 4:15, 5:45
Partners
16 TGU Each (8R/8L)
Then, as a team:
A- 100 Ball Slams
100 Pass Through Lunges
100 Wall Balls
100 DU
B- 100m Sprint (50m & back)
As soon as B finishes sprint, he takes over where A left off. Continue swapping like this until all reps are finished.
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Forsythe Boat Ramp
Thursday @ 5:45pm, Friday @ 5am
Training Room
Friday @ 5am, 8:30, 9:30 yoga, 10:30
For time. Rest 1:1 after each run
800m
600m
400m
200m
-Then, (not included in time)
100 Butterfly Situps
Training Room
Tuesday @ 5am, 8:30, 9:30 yoga, 10:30, 4:15, 5:45
Accumulate 2 min in handstand (scale to Hollow Body hold)
Then, 5 Rounds for time
12 Pullups
10 Pistols
8 HSPU
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Forsythe Park
Tuesday @ 5:45pm, Wednesday @ 5am
Training Room
Wednesday @ 5am, 8:30, 9:30 yoga, 10:30, 4:15, 5:45
EMOM x 10
20m Sprint (10m and back)
10-1 HRPU (-1 rep each round)
Max KB Swings
*Even if you don't finish all the HRPU in a given round, stop at the end of the minute and start the next round. Score= total number of KB Swings
Monday
4 Rounds for Total Reps
40 sec work/ 20 sec transition
Dips
Air Squats
Burpees
-then-
800m Run for time
Thursday @ Training Room5am, 8:30, 9:30 yoga, 10:30, 4:15pm, 5:45
4 rounds for reps 30 sec work/ 60 sec rest (6 min total) Max strict Pullups (scale to negatives, or ring rows)
4 RFT 10 Box Jumps 10 Ring Dips (scale as needed) 10 Box Jumps 10 Toes to Bar -then 800m run (only one run after the 4 rounds)
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Thursday @ Forsythe Boat Ramp- 5:45pm Friday @ Forsythe Boat Ramp- 5am Friday @ Training Room- 5am, 8:30, 9:30 yoga, 10:30
150 wall balls for time* 200m Run
*Do as many unbroken wall balls as possible. When the ball stops, do your run. On each following round, perform the same number of wall balls before the run, even if you don't get them all unbroken. For example, if you can get 50 unbroken wall balls, then you will be doing 3 rounds of 50 wall balls/ 200m run. If you stop at 15, you'll have 10 rounds of 15 wall balls/ 200m run. So, the higher the number of wall balls, the fewer your runs and the shorter the workout ;).
Tuesday @ Training Room- 5am, 8:30, 9:30 yoga, 10:30, 4:15pm, 5:45 3 RNFT (15 mins max) 10 Step Ups per leg, AHAP 30 sec Hollow Body Hold -then, for time: 10 HSPU 20 Pull-ups 30 Burpees 60 Double-Unders 30 Burpees 20 Pull-ups 10 HSPU --------
Tuesday @ Forsythe Park- 5am Wednesday @ Forsythe Park- 5:45pm Wednesday @ Training Room- 5am, 8:30, 9:30 yoga, 10:30, 4:15pm, 5:45 yoga
16 min AMRAP 20 Dive Bombers 20 Killers (10 per leg) 20 Burpees
E4MOM 100m run (Run at 0:00, 4:00, 8:00, 12:00)
Monday @ Forsythe Boat Ramp- 5am, 5:45pmMonday @ Training Room- 5am, 8:30, 9:30 yoga, 10:30, 4:15pm, 5:45
4 Rounds for total time: Run 400m 25 KB Swings 24/16kg *Rest 1:00 between rounds*