Blog

Friday 5/14/21

Conditioning:
Every 2:30 (10 sets)
1 Squat Snatch (185/125)
10 Burpees over bar
30 Double Unders
*Record each set
Time Cap 2:00 Each Set

Thursday 5/13/21

Conditioning:
Teams of 2
250 Wallballs (20/14)
200/150 Cal Row
100 Box Jumps (24/20)
50 Devil’s Press (50’s/35’s)
Time Cap 30

Accessory:
4 Rounds
12 Dumbbell Bench Press
12 Double Dumbbell Rows
-into-
3 Rounds
12 Lying Dumbbell Tricep Extension
12 Standing Dumbbell Hammer Curls

Wednesday 5/12/21

Strength:
Overhead Squat:
Every :90 x 5 Sets
3 Reps, Moderate-Heavy

Conditioning:
For Time:
30 GHD’s/40 Abmat Sit Ups
50 Push Press (95/65)
30 GHD’s/40 Abmat Sit Ups
50 Handstand Push-Ups
30 GHD’s/40 Abmat Sit ups
Time Cap 15

Tuesday 5/11/21

Conditioning:
50/40 Calorie Assault Bike
5 Rounds
5 Power Cleans (135/95)
5 Burpee Box Get Overs (30/24)
-into-
40/32 Calorie Assault Bike
4 Rounds
4 Power Cleans (155/105)
4 Burpee Box Get Overs (30/24)
-into-
30/24 Calorie Assault Bike
3 Rounds
3 Power Cleans (185/125)
3 Burpee Box Get Overs (30/24)
Time Cap 25

Monday 5/10/21

Conditioning:
12 min AMRAP
200m Run
10 Strict Pull-Up

-Rest 2 Min-

12 min AMRAP
200m Run
20 Push-Up

-Rest 2 Min-

12 min AMRAP
200m Run
30 Air Squat

Saturday 5/8/21

5:00 AMRAP
100 Double Unders
30 Deadlifts 135/95
30 Push Jerks 135/95
Rest 5:00
5:00 AMRAP
100 Double Unders
20 Deadlifts
20 Push Jerks
Rest 5:00
5:00 AMRAP
100 Double Unders
10 Deadlifts
10 Push Jerks

Friday 5/7/21

Conditioning:
For Time:
9-6-3
Power Snatch (185/135)
Burpee Box Jump Overs (30/24)
Time Cap 9

Accessory:
3 Rounds
20 GHD Hip Extensions
10 DB Stepback Lunges (each side) (Hold DB in front rack position)
10 DB Squats (Hold in the front rack position)

Start with light DB and add weight if athletes feel comfortable *

Thursday 5/6/21

Teams of 2
100 Abmat Sit Ups
8 Rope Climbs or 32 Strict Pull-Ups
80/60 cal Assault Bike
80 Abmat Sit Ups
6 Rope Climbs or 24 Strict Pull-Ups
70/55 cal Assault Bike
60 Abmat Sit Ups
4 Rope Climbs or 16 Strict Pull-Ups
60/48 cal Assault Bike
40 Abmat Sit Ups
2 Rope Climbs or 8 Strict Pull-Ups
50/40 cal Assault Bike
Time Cap 24

Wednesday 5/5/21

Conditioning:
For Time
3 Rounds
10 Strict Handstand Push-Ups
10 Dumbbell Hang Power Cleans (50s/35s)
50 Double Unders
-Rest 1:00-
3 Rounds
10 Handstand Push-Ups
10 Dumbbell Push Press (50s/35s)
50 Double Unders
Time Cap 14

Accessory:
5 Rounds
10 Alternating Dumbbell Bench Press (build across sets)
10 Bent-over Dumbbell Row (build across sets)

3 Rounds
10 Alternating Dumbbell Bicep Curls (each side)
15 Banded Tricep Extensions


Tuesday 5/4/21

Conditioning:
For Time:
120 Wall Balls (20/14)
120/90 Calorie Row
*Reps can be partitioned – athletes can move between movements until total reps are completed
Time Cap 15

Accessory:
3 Rounds
20 abmat situps (strict – no arms)
30 flutter kicks (each side)
15 Russian Twists (light wallball – each side)
30-sec plank