May 6, 2017

Warm-Up: (5-7 min)

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CoreWork: 3 rounds 

1 min Plank hold

1 min Bicycle crunches

1 min Ab Sit-ups

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Strength conditioning- :45 / :15 for 4 rounds (16 min)

TRX Sprinter starts

MB Step ups

KB Lateral lunges

Band Lateral shuffles (place band at railing)

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Stamina Conditioning: 

1000m Row then

3 RFT

25 Viper Push-Press

25 HRPU 

May 5, 2017

Warm-Up; (5-7 min)

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CoreWork: 3 rounds 

1 min v-ups

1 min plank hold

1 min bicycle crunches

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Strength circuit- :45 / :15 for 4 rounds

TRX Low row to bicep curl

Viper SL Deadlifts

Band Tricep kickbacks

Wall Sit

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MetCon: AMRAP 10

200M Run

20 Mb lunges

20 Squat jumps

May 4, 2017

Warm-Up: Coaches choice (5-7 min)

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CoreWork: As many reps of Ab-mat sit-ups in 5 min 

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Strength Circuit- :45 / :15 for 4 rounds (16 min)

TRX Front Squats 

KB One-arm chest press (laying on the ground)

Band Static squat to row ( heavy )

Rope Slams 

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MetCon: AMRAP 12

20 MB front squats 

20 MB Slams 

20 MB Push-Press

May 3, 2017

Warm-up: Coaches choice (5-7 min)

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CoreWork: 3 rounds of (9 MIN)

1 min Hollow hold

1 min Mb russian twist

1 min Mb toe touches

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Strength circuit- :45 / :15 for 4 rounds (16 MIN)

TRX Rev. Lunges (Alternating legs)

KB Single leg deadlifts

Tricep dips

Band pull-aparts

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MetCon: AMRAP 12

15 Kb goblet squats 

10 Kb Sumo deadlift high pulls

5 Kb Sit-ups

May 2, 2017

Warm-up: Coaches choice (5-7 min)

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CoreWork:  As many reps of Ab-mat Sit-ups in 5 minutes

_________________________________

Strength Conditioning:

6 RFT ( 40 min cap )

25 OH Lunges

25 Push-ups

25 Air Squats

400m Run

May 1, 2017

Warm-Up: Coaches choice (5-7 min)

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CoreWork: :45 / :15 for 3 rounds 

TRX Pikes

L-Sit hold

Bicycle crunches

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Strength Circuit- :45 / :15 for 4 rounds

TRX Hamstring curls

Box step ups

Band tricep kick backs

Viper STRICT PRESS

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MetCon: AMRAP 10

5 Push-ups

10 Pistols

15 KB swings

April 30, 2017

Warm-Up: Coaches choice (5-7 min)

__________________________________

CoreWork- 3 rounds of ( 9 min )

1 min Hollow hold rock

1 min V-ups

1 min Side plank hip drops (:30 each side)

__________________________________

Stamina Conditioning: 6 rounds for max reps in 24 min of:

1 min Row for calories

1 min Jump rope (double or single)

1 min Box jumps 

1 min Rest

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MetCon: "12.1" 

AMRAP 7 of Burpees 

Note: The athlete will move from the flat on the ground to touching an object with both hand

that is 6 inches above their max reach

April 30, 2017

Warm-Up: Coaches choice (5-7 min)

__________________________________

CoreWrk- :45/:15 for 3 rounds

TRX Body saw

Hollow hold 

Kb Halos

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Strength circuit- :45/:15 for 4 rounds

TRX Tricep ext.

Heavy Rope Slams

Kb Lateral Lunges

Box Step-ups

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MetCon: EMOM 16

Min 1: 20  MB cleans

Min 2: 15 MB Slams 

April 28, 2017

Warm-up: Coaches choice (5-7 min)

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CoreWrk: As many reps in 5  min of Abmat sit-ups

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Strength Conditioning- :45 / :15 for 4 rounds

TRX Single leg squat 

Viper Push-press

Band Pull aparts 

Kb Single leg deadlifts 

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MetCon: 3 RFT

30 Kb Swings

15 Push-Ups

30 Air Squat 

April 28, 2017

For Time:

1 mile run

50 Mb Clean

15 Burpees

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800m Run

50 Wall Ball

15 Burpee box jumps

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400m Run

50 MB Lunges (total reps)

15 Burpee box jump overs 

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