Saturday
Baseline
3 Rounds
5 Pushups
10 Frog Thrusters
10 Ring Rows
20 jumping jacks
Work Capacity
5 Rounds
2 Wall Walks
4 Broad Jumps
8 Pullups
16 Lunges
32 Situps
Durability
Stretch with bands
Friday
Baseline
3x
10 prisoner squats
20 shoulder taps
30 jumping jacks
Work Capacity
8 Minute AMRAP
400m run
40 DU
4 Minute Rest
8 Minute AMRAP
10/10 step ups
25m farmer carry
4 Minute Rest
8 Minute AMRAP
400m run
10 TTB
Durability
Roll and stretch
Thursday
Baseline
3x
3/3 halos
3 prying GSQ
5 good morning stretch
3/3 windmills
Practice
3x
1 TGU- right
10 KBS
1 TGU- left
10 KBS
Rest 2-5 mins, until HR is in light gray
5x
Double KB
1-2-3
Press
Squat
Rest 2-5 mins, until HR is in light gray
As fast as possible with good form
10-9-8-7-6-5-4-3-2-1
KBS
Pushups
Durability
Stretch + box breathing
Wednesday
Baseline
3x
bear crawl
walking lunges
straight leg march
inverted toe touch
butt kicks
high knees
100m run
Work Capacity
5x
400m run for time
2 min rest (walk, don’t sit!)
Durability
accumulate 2 min each in plank and hollow hold
roll hamstrings and calves
Tuesday
Baseline
3x
1/1 Arm bar
5 KB pullovers
3x
5/5 Single leg DL
5/5 Halos
5/5 Bottoms up press
5/5 reverse lunges
Practice
5x
5 KB Clean-L
5 Front Squat- L
5 Push press- L
10 H2H kb swing
5 KB Clean-R
5 Front Squat- R
5 Push press- R
10 H2H kb swing
Don’t put the KB down during the set. After each set, rest until HR returns to blue zone.
Then you go I go,
30-20-30-20
KB swings
Durability
Roll T-spine and stretch
Looks like there won’t be any boat ramp sprints for a while!
No yoga today! I know, the new 9:45am yoga class was just added last week, and I’m alreadY canceling a class 😖. Sorry about that! An unexpected appointment came up, but the yoga will be back on next Monday!
Monday
Baseline
3x
5 Push-up to downdog
10/10 monster walks
10 Bent over rows (with band)
100m run
Work Capacity
4x
8 HSPU
8 Pullups
50m sprint/ walk back
3x For time
25 wall balls
25 DU
Then,
50 sit-ups
Durability
roll quads + stretch
Saturday
Track workout! Meet at Sterlington track at 8:30am!
Track workout tomorrow (Saturday)! Instead of going to the gym, head to the SHS track at 8:30am!
Friday
Baseline
3x
10 prisoner squats
10 shoulder taps
5 pushup to downdog
100m run
Work Capacity
5 RFT, 30 min cutoff
400m Run
20 Frog thrusters
15 Pushups
Then,
50 situps
Durability
Stretching on wall: couch stretch, figure 4, calf stretch
Thursday
Baseline
6 min TGU practice
Practice
3x
5 Pullups
5 Floor press
Rest 2-5 min between sets (HR returns to gray)
2x
5 Suitcase deadlifts
30 sec hollow hold
Rest 2-5 mins between sets (HR returns to gray)
3x
2 Wall walks
10 Floor wiper (5 per side)
Bear crawl length of gym and back (yoga block on back!)
20 second chin hang (add bands as needed)
Durability
Roll and stretch
Wednesday
Baseline
3x, 1 length of gym for each
Straight leg march
Inverted toe touch
Bear crawl
walking lunges
butt kicks
high knees
Work Capacity
800m Run
30-20-10
Squat Jumps
Situps
Rest 5 mins
7x
50m sprint/ walk back
Durability
Roll glutes and quads, stretch