Thursday, July 20th 2017

Warm-Up/Movement Prep:

Medicine Ball Warm-Up – 10 Reps of each

Squat Press

Halos

Squat Raise

Around the World

Wood Chop

Lunge and Twist

Reverse Swing

Straight Leg Sit-Up

Russian Twist

Windshield Wipers

 

Strength:

Medicine Ball Throws – 10 Reps of each p/person

Squat Toss

Granny Toss

Kneeling Overhead Throw

Overhead Throw – Feet Planted

Overhead Throw – 1 Step Forward

Kneeling Chest Pass

Chest Pass – Feet Planted

Chest Pass – 1 Step Forward

Kneeling Lateral Scoop Toss

Lateral Scoop Toss

 

Conditioning:

10 x 50m Freestyle Sled Drag (25m Forward/25m Backward)

Use as many combinations of sled drag styles as possible.

Wednesday, July 19th 2017

Warm-Up/Movement Prep:

Wall Squat x 10

Bootstrapper Heartbeat Squat Combo – 3 x 5

Goblet Squat – 3 x 5 (Heavy)

Elbow to Instep + Reach x 3 p/leg

DB Push Press Ladder – 3 x (1-5) w/ 5 second OH hold between rungs

 

Strength/Conditioning:

3 Blocks of:

3 Rounds:

8 x Double KB Front Squats @ 2x24kg/16kg + 60m Farmers Carry

*Do not set kettlebells down until the completion of the 3rd round

Rest 3 minutes between sets

Then:

10-1 – Push Press/Jerk @ 115-135/63-93

30 sec Ring Support

Looks like: 10 x Push Press/Jerk + 30 sec Ring Support + 9 x Push Press/Jerk + 30 sec Ring Support…..

Tuesday, July 18th 2017

Warm-Up:

Mini Band Bent Leg Lateral Walk x 10 Steps each direction

Mini Band Straight Leg Lateral Walk x 10 Steps each direction

Mini Band Glute Kick Backs x 10 p/leg

 

Movement Prep:

Fencing Stretch x 3 p/leg

Split Stance Adductor Mobilization x 8 p/leg

1 Leg Glute Bridge w/ Crossover Stretch x 5 p/leg

Glute Bridge Walkouts x 5

Single Leg Lowering x 5 p/leg

 

Strength:

Kettlebell Swings – 3 x 10 (Heavy)

Then:

Deadlift Cluster Sets

3 Sets of 85% x 2-1-1

Rest 4-5 minutes between sets

 

Conditioning:

10 x :10/:50 Split on Rower or AAB

Monday, July 17th 2016

Warm-Up:

Bear Crawls x 10m

Reverse Bear Crawl x 10m

Straight Leg Bear Crawls x 10m

Inchworms x 10m

 

Movement Prep:

Band Pull-Aparts x 20

Band Face Pulls x 10

Band Press x 15

 

Strength:

Plyometric Push-Ups

3 sets of 3 Reps on #45 plates

Rest 30-60 sec between sets

Then:

Bench Press Cluster Sets

3 Sets @ 90% x 2-1-1

4-5 minutes between sets

 

Conditioning:

Every 90 seconds for 15 minutes (10 Rounds):

10 x Push-Ups

10 x Supine Ring Rows

10 x Toes-to-Bar

Friday, July 14th 2017

Warm-Up:

Pass Throughs x 10

PVC OH Squats x 10

PVC Lunge Twists x 10

Arm Circles x 20

Over and Backs x 10

Press Flings x 10

 

Movement Prep:

Straight Leg Lowering x 10

Hollow Body Hold – 2 x 10 sec

Single Leg Glute Bridge x 5 p/leg

Bird Dogs x 10

Scorpions x 10

 

Strength/Conditioning:

1 minute at each station with 30 second transitions:

Station 1: Hollow Rocks

Station 2: Sledgehammer Strikes on Tire

Station 3: 1-Arm DB Sit-Ups (change arms every 5 reps)

Station 4: Renegade Rows

Station 5: Suitcase Carry for Max Distance

Station 6: Rest

Hollow Rocks

Thursday, July 13th 2017

Warm-Up/Movement Prep:

Row 500m

Banded Hip Flexor Stretch  x 30 sec p/side

Banded Hamstring Stretch x 30 sec

Tricep Stretch + Side Bend x 3 p/side

Deadbugs x 20

Glute Bridge x 10

Side Bridge w/ Hip Abduction x 15 sec p/side

KB RDL x 10

Lateral Lunges w/Bottoms Up Hold x 10 (5 p/side)

Bottoms Up Press – 2 x 5

DB Zombie Walk x 60m

DB Cross Walk x 60m

 

Strength:

1-Arm KB Swing Ladder

10 Reps @ each weight (5 p/arm) – 12kg, 16kg, 20kg, 24kg, 32kg

Then:

KB Snatch Ladder

10 Reps @ each weight (5 p/arm) – 12kg, 16kg, 20kg, 24kg, 32kg

Then:

1-Hand KB Clean and Jerk Ladder

10 Reps @ each weight (5 p/arm) – 12kg, 16kg, 20kg, 24kg, 32kg

 

Conditioning:

8 Rounds of:

5 Calorie Sprint on Assault Bike

10 x Ball Slams

15 x KB Swings – 24kg/16kg

Rest 1 minute

Wednesday, July 12th 2017

Strength:

Bench Press Cluster Sets

3 Sets of 80% x 4+2+2

*Complete 4 Reps, rest 20 seconds, then complete another 2 reps, rest 20 seconds, then complete another 2 reps

*Clean barbell from floor between eat cluster

Back Squat Cluster Sets

3 Sets of 80% x 3+2+2

 

Conditioning:

“Death by 10m Run”

Sprint 10m the first minute, 20m the second minute, 30m the 3rd minute, continue until unable to complete the required distance in allotted