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Tuesday
Warmup
2rds:
500m Row or Ski
10 Cat Cows
20 Shoulder Taps into 5 Pushups with Rotation
:30 hollow body hang from PU
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Warmup:
3:00 Blood Flow -Sprint last :15
Then
2 rounds
10 Lateral banded Steps
10 Banded Wall Ball Squats + 5 wall balls
10 pushups w/ Rotation
Sunday Funday
Warmup
Coach Surprise
”On the clock”
E 3 Mins for 21 Mins (7 rounds)
30 Double Unders
4 Devils Presses
8 Box Jump overs
12 Wall Balls
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Saturday 12/28
“Dead Man's Chest”
In teams of two
One person works at a time
22 Min AMRAP
22 Deadlifts (225/155)
22 HSPU (HR Push ups)
22 Burpees OTB
22 Cals
22 Goblet Squats (53/35)
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Warmup
3:00 blow flow
then
2rds:
:45 T-Spine Can Opener
12 Quadruped thoracic Rotations
12 Cat Cows
10 Slow Shoulder Circles
10 SplitJerk footwork drill 5 e/s
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Warmup:
2 rds:
8 cal
8 half burpees + 2 burpees
10 Alt Russian Step-ups
10 Pushups with Rotation
Conditioning:
FT:
"12 Days of X-Mas
For time (50 min cap if possible)
Teams of 2. One Partner Chases
1 200m Partner Run
2 Thrusters (95/65) (115/80)
3 Devils Presses (50/35)
4 Pull ups/ C2B / Bar MU
5 Burpees
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Warmup
30:15:15 (easy/moderate/sprint) machine x3:00
into
2 rounds
8 side plank Shoulder circles(Controlled articular Range of Motion) e/s
8 Banded Squats with tempo 322x
10 Cossack Squats
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Sunday Funday
21 Min EMOM
M1: 40 Double Unders
M2: 8 Burpee Box Jump Overs (20)
M3: 15 KBS (53/35)
In teams of two
8 Min AMRAP
Divide up the work. One partner works at a time
20 DL
20 Hang Squat Cleans
20 HSPU
(135/95) (115/80)
rest 2:00