Thursday 20201029

Warm-up (No Measure)

AMRAP x 8 MINUTES

10 Scap Pull-Ups
10 Scap Push-Ups
10/8 Cal Row (EZ)
10 Hollow to Arch Rolls*

*Start in the Hollow Body position, and roll into Superman position

Workout – Metcon (AMRAP – Rounds and Reps)

AMRAP x 30 MINUTES

1200/1000m Row
25 Pull-Ups
50 Box Jumps (24/20)
25 Pull-Ups

(Score is Rounds + Reps)

Wednesday 20201028

Warm-up (No Measure)

3 ROUNDS

10 Bootstrappers
10 Alt Groiners
10 Empty BB Kang Squats

Into…

3 ROUNDS

25ft Karaoke R
25ft Karaoke L
25ft Side Shuffle R
25ft Side Shuffle L
10 Jumping Squats
10 Wall Ball Push Press to Target

Strength – Front Squat (1×5)

ON A 15:00 RUNNING CLOCK…

Build to a Heavy 5-Rep Front Squat

(Score is Weight)

Workout – “AWW C’MON KAREN!” (Time)

FOR TIME

150 Wall Balls (20/14)|(14/10)*

*Every minute including 0:00, perform 50’ Shuttle Run. 25’ out, 25’ back.

(Score is Time)

Optional Cool Down – Warm-up (No Measure)

FOR RECOVERY

2:00 Light Row or Bike
4:00 Foam Roll Quads
2:00 Saddle Stretch

(No Measure)

Tuesday 20201027

Warm-up (No Measure)

2 ROUNDS

:30 Banded Plank

10 Banded Pass Through
10 Banded Pull Aparts

Into…

2 ROUNDS

1:00 Bike*

5 SA DB Deadlift (R)
5 SA DB Press (R)
5 Knee Push-Ups
5 SA DB Deadlift (L)
5 SA DB Press (L)

Skill – Metcon (No Measure)

3 SETS FOR QUALITY

:20 Ring Support Hold
:20 Bottom of Ring Dip Hold
3-5 Negative Ring Dips*

*Jump to support, slow negative down.

(No Measure)

Workout – Metcon (Time)

5 ROUNDS FOR TIME

15/12 Cal Bike
10 Strict Ring Dips or Box Dips
20 Alt. DB Hang Power Snatch (50/35)|(35/20)

(Score is Time)

Monday 20201026

Warm-up (No Measure)

3 ROUNDS

30 Single Unders
30 Mountain Climbers
10 Sumo Good Mornings

Following the warm-up, review the Double Unders and Sumo Deadlifts

Extended Warm-up – Metcon (Weight)

EMOM x 12 MINUTES

MIN 1 – 5 Tempo Sumo Deadlifts (30X1 — Building to Moderate-Heavy)
MIN 2 – :45 Double or Triple Under Practice
MIN 3 – Rest

(Score is Weight)

Workout – Metcon (AMRAP – Reps)

EMOM x 16 MINUTES

MIN 1 – 5 Sumo Deadlifts (275/185)|(185/135) + 50 Double Unders
MIN 2 – :45 Max Sit-Ups
MIN 3 – 15 Up-Downs + 5 Sumo Deadlifts
MIN 4 – :45 Hollow Hold

(Score is Reps)

Sunday 20201025

Warm-up (No Measure)

LINE DRILLS (5:00 CAP)

Each drill will be followed up by a jog back to the starting point, keep athletes moving through this together, on your call.

25’ Walking Knee to Chest Stretch
25’ Walking Quad Stretch
25’ Walking Figure 4 Stretch
25’ Walking High Kicks
25’ Butt Kickers
25’ High Knees
25’ Power Skip

-Immediately into-

ON A 5:00 RUNNING CLOCK…

400m Run

AMRAP In Remaining Time…

10 Scap Push-Ups
5 Tempo Push-Ups (30X1)
10 Tempo Air Squats (30X1)

Workout – Metcon (AMRAP – Rounds and Reps)

“PAZ”

ON 6:00 RUNNING CLOCK…

Complete 1000m Run*

Into…

AMRAP x 22 MINUTES

23 Air Squats
7 Burpees
14 Push-Ups

Into…

ON 6:00 RUNNING CLOCK…

Complete 1000m Run

*Rest remaining time before AMRAP. Workout originally programmed as just 1000m Buy-In / Cash-Out.

**Weight vest optional for the entire workout.

(Score is Rounds + Reps)