Tuesday:
45M AMRAP
400M Run @ Hard Pace
1:00 Walk
Monday:
5 Rds:
3:00 work, 2:00 rest
15 Cal Row
10 Push Press @ 95/65
Max Burpees in time remaining
*Score is number of burpees
Monday:
30 DB Deadlifts @ 50/35
30 DB Box Step Ups
30 DB Push Press
30 Burpees over DB
Tuesday:
4 x 800M Run
1:1 Work to Rest
*First 800M done at a moderate pace, attempt negative splits through each effort
Wednesday:
Strength Day - Strict Press Focus
Long Warm Up: 15 Min EMOM (Min 1: banded shoulder press, min 2: hollow rocks, min 3: push ups)
Technique Work: establish a strong core, pushing the chin back, pressing the bar up not out
Workout:
10 Min EMOM: 5 strict press at a moderately heavy weight
Thanksgiving: TURKEY TROT!!!
Get outside!! Run a while, walk a while, just make sure you get to moving before you get to eating!
Thursday:
“Helen...Ish”
4 Rds
25 Cal Assault Bike
20 Russian KBS @ 70/53
12 T2B
Wednesday:
Strength Day - Deadlift Focus
Long Warm Up: 15 Min EMOM (Min 1: banded good mornings, min 2: hollow rocks, min 3: stiff legged deadlifts)
Technique Work: establish a strong set up, pulling without the butt coming up first
Workout:
10 Min EMOM: 5 deadlifts at a moderately heavy weight
Tuesday:
8 Rds
20 Cal Ski Erg
400M Run
Pacing should be moderate, sustained effort throughout
Monday:
EMOM, 10 Rds
Min 1 - 12/10 Cal Row
Min 2 - 7-10 Push Press @ 115/85
Min 3 - 5-10 Burpee over bar
Thursday:
3 Rds
30 DB Snatch @ 50/35
20 Toes to bar
Wednesday:
Strength Day - Squat Focus
Long warm up: 15 min EMOM of Air Squats, Banded good mornings, and hollow rocks
Technique work: perfect air squat, then add a bar
To finish class:
10 Min EMOM
3-5 Back Squats @ Moderate Weight
Tuesday:
3000M Row
*Every 500M, Slow 500M jog
Monday:
15 Min AMRAP
20 Wall Balls
250M Row
10 Ring Rows
Thursday:
4 Rds
20 Wall Balls @ 20/14
20 Sit Ups
15 Pull Ups
Wednesday:
30-20-10
Toes to bar
KB Lunge @ 53/35
Tuesday:
10 Rds
1 Min Assault Bike
1 Min Row
200M Run
*All done at an easy moderate pace, goal today is not high intensity but maintaining a low heart rate
Monday:
50 Med Ball Cleans
40 Push Ups
30 Med Ball Squats
20 Med Ball Sit Ups
10 Med Ball Burpees
Week of 10/26 Training:
Monday:
Body weight:
800M Run
Into...
5 Rds
10 Lunge-Lunge-Squat
10 Piked Push Ups
Full Gym:
1000M Row
Into...
5 Rds
10 Chest To Bar
10 Shoulder to Overhead @ 115/85
Tuesday:
Body weight:
10K Run
Full Gym:
10K Run
Wednesday:
Body weight:
4 Rds
200M Run
Burpee
Squat Jump
Full Gym:
4 Rds
200M Run
5-7-9-11
Burpee over Bar
Thrusters @ Increasing weight (95/105/110/115)
Thursday:
Body weight:
4 Rds, One Every 4 Minutes...
100M Sprint
10 V-Ups
10 Jump Over Object (approx 20-24” object)
15 Push Ups
Full Gym:
4 Rds, One Every 4 Minutes...
15/10 Cal Assault Bike
100M Sprint
10 GHD Sit Ups
10 Slam Balls
Week of 10/19 Training:
Monday:
Body weight:
4 Rounds
400M Run
20 Burpees
20 Mountain Climbers
20 Jump Squats
Full Gym:
4 Rds
500M Row
20 Burpees
20 Hang Squat Cleans @ 95/65
Tuesday:
Body weight:
Run
4 Rds
500M @ Moderate
:30 Rest
500M @ Moderate
Rest 4 Minutes b/t Rounds
Full Gym:
4 Rds
500M Row
500M Run
Easy Assault Bike for 2 Min (recovery pace)
Wednesday:
Body weight:
50 Air Squats
:50 Plank
40 Air Squats
:40 Plank
30 Air Squats
:30 Plank
20 Air Squats
:20 Plank
10 Air Squats
:10 Plank
Full Gym:
Toes to Bar
DB Snatch @ 50/35
Thursday:
Body weight:
20M AMRAP
10 Push Ups
20 Sit Ups
30 Object Jump Overs
Full Gym:
20M AMRAP
10 Push Press @ 115/85
15 Burpee Box Jump Over
10 Deadlift
Week of 10/12 training
Monday:
Body weight:
20M AMRAP
50 Air Squats
25 Push Ups
50 Sit Ups
Full Gym:
20M AMRAP
20 Thrusters @ 95/65
15 Burpees
20 Toes to Bar
Tuesday:
Body Weight:
5 Rounds
800M Run, run each 200M progressively faster
-3 Min Rest-
Full Gym:
7 Rounds
E5MOM: 400M Run Moderate-Hard
*Easy bike in remaining time
Wednesday:
Body weight:
10 Rds
6 Hollow Rocks
8 Jumping Lunges
10 Burpees
Full Gym:
10 Rds
6 Double DB Power Clean @ 50/35
8 DB Box Step Over
10 DB Snatch
Thursday:
Body weight:
5 Rds
400M Run
21 Sit Ups
12 Jumping Squats
Full Gym:
“Helen”
3 Rds
400M Run
21 KB Swings @ 53/35
12 Pull Ups
Week of 10/5 Training:
Monday:
Body weight:
4 Rds
20 Jumping Lunges
25 Sit Ups
Full Gym:
4 Rds
20 Front Squats @ 135/95
15 Toes to Bar
Tuesday:
Body weight:
Run:
5 Rds
1200M Hard
*rest as long as the previous rep took you
Full Gym:
10 Minute Assault Bike Max Cals
Wednesday:
Body weight:
4 Rds, 3:00 on, 2:00 off
20 Jumping Squats
15 Push Ups
Max Burpees in time remaining
Full Gym:
4 Rds, 3:00 on, 2:00 off
20 Heavy Wall Balls
15 Dumbbell Snatch @ 50/35
Max Burpee over DB in time remaining
Thursday:
Body weight:
20M AMRAP
7 V Ups
14 Mountain Climbers
7 Burpee Broad Jumps
Full Gym:
20M AMRAP
7 Thrusters @ 95/65
35 Double Unders
Monday:
Body weight:
4 Rds, 3:00 On, 1:00 Off
50M Walking Lunge
25 Sit Ups
Max Object Thrusters*
*Fill a backpack, use a jug of milk, get creative!
Full Gym:
4 Rds, 3:00 On, 1:00 Off
50M Walking Lunge
15 Toes to Bar
Max Push Press @ 115/85
Tuesday:
Body weight:
1 Mile Run
100 Burpees
1 Mile Run
Full Gym:
1000M Ski Erg
5000M Assault Bike
2 Mile Run
Wednesday:
Body weight:
“At-Home Annie”
Mountain Climbers
V-Ups
Full Gym:
“Angry Annie”
Double Unders
Sit Ups
5-4-3-2-1
Cleans @ (pick a heavy weight for you)
Thursday:
Body weight:
5 Rounds
10 Object Jump Over*
20 Push Ups
30 Jumping Air Squats
*Find an object that’s close to 24” or 20”
Full Gym:
5 Rounds
10 Burpees
15 Hang Power Snatch @ 95/65
20 Overhead Squats @ 95/65