May 27, 2017
Warm-Up: Coaches choice ( 5-7 min)
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CoreWork- :45 / :15 for 4 rounds (12 min)
TRX Knee tucks
MB Russian Twist
Plank hold
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Stamina Conditioning: Max calories in 30 min
Teams of 2
P1- Row for Calories
p2- 30 Box jumps ( Time keeper)
Note: P1 rows while P2 perform the box jumps. Once P2 is done with the box jumps they switch.
May 26, 2017
Warm-Up: (5-7 min) Coaches choice
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CoreWork: 3 rounds ( 9 min )
1 min plank hold
1 min mb toe touches
1 min side plank hip-drops ( :30 each side)
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Strength Conditioning: 5 Rounds For Time
400m Run
30 MB Cleans 20/14 LB
30 Push-ups
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May 25, 2017
Warm-up: Coaches choice: (5 min)
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A. EMOM 20
Odd: 15 Wall Balls 20/14 LBS
Even: 15 / 12 Calorie Row
___________2 MIN REST_____________
B. EMOM 20
Odd: 15 Kb Swings 24/16 KG
Even: 10 Burpees
May 24, 2017
Warm-up: Coaches choice (5-7 min)
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CoreWork: AS MANY REPS OF AB-MAT SIT UP IN 5 MIN
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Strength Circuit- :45 / :15 for 4 rounds (16 MIN)
DB Snatch (HEAVY)
TRX Single leg squats
KB SDHP (HEAVY)
Band Tricep kickbacks (HEAVY)
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MetCon Conditioning: AMRAP 13
400M Run
21 Box Jumps
May 23, 2017
Warm-Up: Coaches choice (5 min)
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EMOM 5- 100 SINGLE UNDER ( 50 DU)
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CoreWork :45 / :15 for 3 rounds ( 9 min )
TRX Pikes
Hollow hold rocks
Bicycle crunches
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Strength Conditioning- 6 rounds for max reps in 24 min
1 min Calorie Row
1 min Box Jumps
1 min Burpees
1 min rest
May 22, 2017
Warm up: Coaches Choice ( 5-7 min)
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CoreWork: 3 rounds
1 min Ab-mat sit-ups
1 min Mb russian twist
1 min Plank hold
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Strength Circuit- :45 / :15 for 4 rounds
TRX Hamstring curls
Viper Hammer curls
MB Step-ups
Band tricep kick backs
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MetCon: 5 RFT
21 MB Thrusters 20/14 lbs
400m Run
May 21, 2017
Warm-up: Coaches choice (5-7 min)
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Stamina Conditioning: Teams of 3
1 mile run
100 hand released push-ups
800m run
100 synchronized sit-ups
400m run
100 wall balls 20/14 lbs
May 19, 2017
Warm-up: Coaches choice (5-7 min)
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Stamina Conditioning:
A- 150 BURPEES FOR TIME ( 10 MIN CAP )
B- For time
50, 40, 30, 20, 10 reps of
MB Cleans
Box jump over
May 19, 2017
Warm-Up: Coaches choice (5-7 min)
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Stamina Conditioning: Teams of 2. As many calorie rows in 40 minutes.
P1- Max Calorie Row
P2- 400m Run
EVERY TIME YOU SWITCH PARTNERS, YOU WILL DO 20 SYNCHRONIZED AIR SQUATS
May 18, 2017
Warm ups: Coaches choice (5-7 min)
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Stamina Conditioning: 10 rounds for time
400m Run
20 Wall Ball 20/14 rx