Week of 4/6 Training:
Monday:
5 Rounds
20 Sit Ups
5 Wall Walks
Tuesday:
7 Minutes of Burpees
Wednesday:
50 Jumping Squats
400M Run
50 Push Ups
400M Run
50 Odd Object Deadlifts
400M Run
Thursday:
20M AMRAP
10 V-Ups
10 Lunges
10 Bench Dips
Week of 3/30 Training:
Monday:
“Indoor JT”
21-15-9
Goblet press OR pike hspu
Chair dips
Push Ups
Tuesday:
Run Workout
4 Rounds:
400M Easy
200M Fast
100M Easy
50M Sprint
-1 Minute Rest-
Wednesday:
20 Minute EMOM
Min 1: 8-10 Burpee Tuck Jumps
Min 2: 10 Push Ups + 30” Plank Hold
Thursday:
3 Rounds
1K Run
100 Air Squats
50 Sit Ups
Week of 3/23 Training
Monday:
15M AMRAP
10 Air Squats
10 Lateral Lunges
10 Push Ups
Tuesday:
Run
3 x 8min Run @ 80% effort
*3min recovery walk between sets
Wednesday:
4 Rounds
20 Jumping Squats
20 Burpees
400M Run
Thursday:
10M EMOM
100M Sprint
-Rest 5 minutes-
60 Jumping Lunges
40 Inch Worms
20 Burpee Broad Jumps
Week of 3/16 at Home Training:
Monday:
20M AMRAP
10 Push Ups
15 Sit Ups
20 Air Squats
Goal Rounds: 15 Rounds
Tuesday:
Run 5K
Wednesday:
10 Rounds
10 Jumping Squats
10 Burpees
Goal Time: 13 Minutes
Thursday:
400M Run
50 Jumping Lunges
400M Run
50 Push Ups
400M Run
50 Air Squats
400M Run
Goal Time: 18 Minutes
Thursday:
3 Rounds
10 Pull Ups
10 DB Thrusters @ 50/35
10 Burpees
Goal Time: 7 Minutes
Wednesday:
Partner Workout!
18M AMRAP
Partner 1: Assault bike for Calories
Partner 2:
10 KB Clean and Jerks (5/arm)
35 Double Unders
10 T2B
Goal Calories: 180-210
Tuesday:
2 Rounds
400m Row @ Fast pace
200m Row @ Easy pace
300m Row @ Faster pace
200m Row @ Easy pace
200m Row @ Fastest pace
200m Row @ Easy pace
4 Minutes Rest
Monday:
400M Run
50 Back Squats @ 45/35
400M Run
40 Front Squats @ 45/35
400M Run
30 Overhead Squats @45/35
400M Run
Goal Time: 19 Minutes
WOD
15M AMRAP
10 T2B
10 DB Snatches @ 50/35
10 Burpee over DB
Goal Rounds: 7 rounds
WOD
40 Cal Row
30 DB Box Step Overs @ 35/20
800M Run
30 DB Box Step Overs
40 Cal Row
Goal Time: 16 Minutes
WOD
E2MOM, 10 Rounds:
200M Run
WOD
10 Rounds
25 Double Unders
3 Power Cleans @ 135/95
6 Push Ups
9 Air Squats
Goal Time: 18 Minutes
WOD
21-15-9
Deadlift @ 185/125
Burpee over the bar
Goal time: 8 minutes
WOD
400m Run
50 Wall Balls
400m Run
50 SA DB Clean and Jerk @ 40/20 (alternate arms every 5 reps)
400m Run
50 Pull Ups
Goal Time: 20 minutes
WOD
10x300m row
1:1 rest
WOD
5 Rounds
10 Push Ups
10 Toes to Bar
10 Front Squats @ 95/65
Goal Time: 15 Minutes
WOD
60 Wall balls @ 20/14#
40 Toes to Bar
30 Box Jump Overs @ 24/20”
20 Devil Press @ 50/35
Goal Time: 11 minutes
WOD
2 min on, 1 min off, 5 rounds
15 KBS @ 53/35
50 DU
Max HSPU/seated KB press in time remaining
Goal Reps: 50 hspu/KB press
Coaches Note: This workout should be done with each round of work beginning with KBS, then DU, then max pressing movements. Score is the accumulated total of pressing movements done in the 2 minute working time frame. 1 minute of rest between each round. Double unders should be scaled to what can be done in approximately :30, single unders should be performed as “power singles”.
Tuesday: Monostructural, “on your own”, piece
10 Rds
Assault Bike
:20 85-90% effort sprint
:40 recovery pace
WOD
Monday:
4 Rounds
500m Row
400m Run
12 Deadlifts @ 225/155
Goal Time: 20 minutes
*deadlifts should be heavy enough that a single round could be done unbroken, but not for the entirety of the workout
If you are wanting to do something extra, Jesse has programmed an optional Tuesday/Friday WOD See below.:
Tuesday: Monostructural, “on your own”, piece
10 Rds
Assault Bike
:20 85-90% effort sprint
:40 recovery pace