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
Thursday
Baseline
3x
5/5 BU Clean + Press
5 GSQ
1/1 TGU
Practice
For 20 mins, single KB complex:
5 Front Squats
5 Kneeling Presses
5 Reverse Lunges
5 H2H KB Swings
-Repeat on other side
1/1 Bottoms Up TGU
Durability
Brettzle
Wednesday
Baseline
ankle mobility
3x
100m run
20 mountain climbers
30 singles
Work Capacity
100m run
10 DU
200m run
20 DU
300m run
30 DU
400m run
40 DU
300m run
30 DU
200m run
20 DU
100m run
10 DU
*Advanced: all DUs must be unbroken
*Still learning DUs? Count all attempts.
*Never done DUs? Do 10 attempts every round, then triple the number of remaining reps, and do them as singles.
Durability
roll and stretch- focus on calves
Tuesday
Baseline
3x
1/1 arm bar
5/5 halos
5 GSQ
Practice
3/3 TGU
5x
5 DFSQ
5 double push press
10/10 snatch
3-5 pull-up
30 sec hollow hold
Durability
Stretching + alligator breathing
Monday
Baseline
3x
10 KB swings
10 GSQ
10 push-ups
Work Capacity
EMOM x 10 min
Odd min – 20x Push-Ups
Even min – 20x KB uppercuts
Rest 3 mins, then:
EMOM – 10 min
Odd min – 20x Sit-Ups
Even min – 10x Burpees
Durability
Roll and stretch
Saturday
Baseline
3x
1/1 Arm bar
10 good mornings
10 GSQ
100m run
Work Capacity
200m run
10/10 KB snatches
200m run
10/10 KB push presses
200m run
20 KB swings
200m run
20 burpees
200m run
10/10 bent over rows
200m run
10/10 step ups
200m run
10/10 clean and press
Durability
rolling and stretching
Friday
Baseline
30 sec each x 3
wall sit
plank
jump rope
ball thrusters
Work Capacity
3x
250m row
situps
pushups
walking lunges
DU
ball slams
Students work at their stations until rowers finish their 250m row (or 1 min, if no one is rowing).
Durability
rolling
KayLea, cranking out pistols like it's nothing 💪🏻
Thursday
Baseline
2x
3/3 TGU
Practice
Double Kettlebells
2x
5-4-3-2-1 Clean
1-2-3-4-5 Squat
10-10-10-10-10 Swing
Durability
Accumulate 2 min each: hollow hold + plank
Stretching on wall
Wednesday
Baseline
3x
20 shoulder taps
10 frog thrusters
10 ball slams
30 singles
Work Capacity
10 burpees
20 pullups
30 KB swings
40 situps
50 DU
40 pushups
30 KB swings
20 pullups
10 burpees
Durability
stretching
Tuesday
Baseline
foot rolling/ ankle mobility
3x
5 prying GSQ
5 pushup to downdog
10 good mornings
10 kb swings
Practice
4x
12 Seated Double Press
12/12 Single Leg Deadlift
12/12 Bent Over Row
6/6 Pistol
Then,
30s:30s x 5
KB uppercut
Durability
Stretch and roll