Tuesday
Baseline
3x
1/1 Arm Bar
5/5 BU Press
10 Pass Through Lunge
Then,
5/5 TGU
Practice
10-8-6-4-2
Double Press
Pullup
Step Ups, per side
1 min Hollow Body
1 min Plank
Increase weight or progression as reps decrease!
Durability
Stretching
Monday
Baseline
3x
30 sec Wall Sit
30 sec Jump Rope
10 Walking Lunges
5 Pushup to Downdog
Work Capacity
4 Rounds
50 DU (150 singles)
40 KBS
30 Situps
20 Wall Balls
10 TTB
2 min Rest
Complete each round as quickly as possible!
Durability
Stretching
Friday
Baseline
3x
20 mountain climbers
10/10 hip bridges
30 sec plank
100m run
Work Capacity
For Time
800m run
30-20-10
squat jumps
situps
Rest 5 mins, then:
7x
50m sprint/ walk back
Durability
Rolling & stretching
Wednesday
Baseline
PVC shoulder mobility
400m Run
10 Air Squats
10 Pushup to down dog
10 GSQ
10 Ball Slams
10 Frog Thrusters
400m Run
Work Capacity
3x
7 Thrusters
100m Sprint
30 sec rest
3x
14 Wall Balls
100m Sprint
60 sec rest
3x
7 Burpees
100m Sprint
30 sec rest
Durability
60 sec- 40 sec- 20 sec
Hollow Hold
Plank
Tuesday
Baseline
3x
1/1 Arm Bar
3/3 Halos
5 GSQ
10 Swings
Practice
5x
Double KB Ladder
1-1-1/1
2-2-1/1
3-3-1/1
Swing + Clean + Press
2/2 TGU
Durability
Frog
Brettzel
Monday
Baseline
3x
200m Run
10 Ring Rows
30 Singles
Work Capacity
5x, 20 min cutoff
400m Run
30 DU
5 Pullups
Durability
Roll calves
Saturday
Open gym! If you missed Monday of this week, come get your assessment done! If you did the assessment, you can make up any other workout you missed, or use the time for mobility work.
Friday
Baseline
3x
100m run
10 Pushups
10 Prisoner Squats
10 inverted toe touch
Work Capacity
Partners*
A-6 rounds:
10 wall balls
20 sit ups
30 good mornings
B-400m run
* "Resting" partner runs 400m. Working partner does as many rounds as possible until runner finishes, then runner takes over working on circuit while other partner runs. Continue swapping until 6 rounds of the circuit are complete.
Durability
1 min per side couch stretch and figure 4 stretch
Thursday
Baseline
10 mins mobility
5/5 TGU with 3 windmills at the top
Practice
4 Rounds
30 sec each, 30 sec transition time
GSQ
Bent over Row- left
Bent over Row- right
Push press- left
Push press- right
Swings
Durability
Rolling/ stretching