Friday
Baseline
3x
10 Frog Thrusters
10 Ball Slams
100m Run
Work Capacity
100m Run
20 Step Ups
200m Run
30 Wall Balls
400m Run
30 Wall Balls
200 m Run
20 Step Ups
100m Run
And then maybe some other stuff...
Durability
Stretching
Thursday
Baseline
shoulder mobility
3x
5 wall facing squats
10 weighted good mornings
5 push-up to downdog
Practice
Perform 5 rounds of 3 single KB complexes per side.
Single KB Complex:
1 single arm DL
1 dead clean
1 clean
1 squat
Then,
3x
10 KB swings
10 KB uppercuts
Durability
hip mobility
Wednesday
Baseline
3x
30 singles
20 mountain climbers
10 air squats
Bear crawl down and back
Work Capacity
Stations
1 min each, 10 sec transition x 5 rounds
Row
DU
Walking lunges
Flutter kicks
Burpees
Durability
Roll and stretch
Tuesday
Baseline
3x
5/5 halos
1/1 arm bar
3/3 BU OH lunge
Practice
6 min TGU
Then, 15 min AMQRAP*
15 KB Swing
5 GSQ
5/5 Uneven Pushups
*That's as many QUALITY reps as possible!
Durability
3x
10 floor wipers
30 sec plank
Monday
Baseline
3x
bear crawl
5/5 kb thrusters
5/5 kb row
100m run
Work Capacity
EMOM X8
1 double clean + press, AHAP
3 pullups
Rest 5 min, then
1 mile run
Durability
100 sit-ups
Saturday
Baseline
3x
10 pushups
10 air squats
20 mountain climbers
100m run
Work Capacity
800m- 600m- 400m- 200m run
20 KB swings
15 burpees
Durability
roll and stretch
Friday
Baseline
100m run
10 shoulder taps
10 prisoner squats
200m run
20 shoulder taps
20 prisoner squats
100m run
10 shoulder taps
10 prisoner squats
Work Capacity
For time
400m run
30-20-10
wall balls
situps
Then (not included in time)
7x
50m sprint/ walk back
Durability
stretch on wall (couch and figure 4 stretch)
Thursday
Baseline
3x
1/1 Arm bar
3 Prying GSQ
5/5 Halos
Practice
Single KB complex, 5x per side
TGU (supine to stand only)
5 reverse lunge
5 clean and press
TGU (standing back to supine)
Then,
30 sec work: 30 sec rest x 7 mins
KB swings
Durability
stretch with bands
Wednesday
Baseline
3x
5 pushups to downdog
20 singles
30 sec hollow hold
Work Capacity
HSPU
Pullups
30 DU
Durability
roll and stretch
Tuesday
Happy Independence Day!! We'll have one class at 8:30am at Sterlington High School track, then join us for a cookout and some watersliding at Shannon's at 5pm! Message Shannon if you need the address. Hope to see you all there!