Monday

Warm-up

 

Tabata

1-4: SU

5-8: DU Practice

 

2 rounds:

10 scap pullup

10 kip swing

 

3 rounds:

3-3-3 T2B drill

 

With empty barbell, as a class, building mechanics for S20:

10 strict press

10 push press

10 push jerk

 

Workout

 

2 rounds:

8 minute AMRAP:

400m run/500m row*

10 t2b

10 box jumps

10 Double DB/KB S20 50/35s

Rest 3 minutes between rounds

 

*Use THIS MODIFICATION for t2b using one of your DBs or KBs

 

*Run/row should only be performed once per AMRAP. When S2O are completed in the AMRAP, continue onto t2b versus going to back to the run/row. Rest 3 minutes between each AMRAP. The goal is to try to maintain a consistent rep count each AMRAP.  

 

Cool-down

60s pigeon/side

60s seated hamstring stretch/side (feet stacked and reach opposite hand to outside of opposite foot)

 

_______________

Bootcamp

 

E5M for 5 rounds:

30/21 cal +

Rd 1) 50 alt DB snatch

Rd 2) 400m run AFAP

Rd 3) 50 t2b

Rd 4) 400m run AFAP

Rd 5) 50 Db snatch

*Round 1 = 30/21 cal + 50 snatch or as many as possible within the 5:00. Round 2 is 30/21 cal + 400m run afap. Rest remainder of the 5:00 interval. Etc…

 

For time:

50 anchored sit-ups

Tuesday

Warm-up

 

3 rds:

1 min bike/row

10 banded side steps (each way)

5 banded air squats

5 air squats

 

2×1:00 Hoover Ball in small groups w/ beautiful squat technique

*Each drop equals 3 burpees paid as a team

 

Workout

 

Backsquat

E4M for 12:00 (3 sets)

8 @ 77.5%

10 @ 72.5%

12+ @ 67.5%

*Max of 20 reps. You should pick a weight that only allows 12 and maybe squeak out one or two more.

 

Cool-down

 

EMOTM 10:

Even: Sit in the bottom of a squat

Odd: Rest

Wednesday

Warm-up

 

400m Indian Run

 

Joint warm-up

 

2 rounds, can use conga line if necessary based on class size by setting up 2-3 of each set-up:

10 kip swing on rings

10 v-sit hip extension

5 tempo banded muscle-up

 

2 rounds:

10 empty BB thruster

30s freestanding HS hold

*Modify to HS on wall or plank

 

Workout

 

5RFT:

5 MU/Banded MU/10 Ring Dips

10 thrusters 95/65

50ft HS walk/4 around the worlds/50ft bear crawl

*If run out of room due to class size then offer up BMU as another option for RMU

 

_______________

Bootcamp

 

500m row

50 wall balls 20/14

50 DU

50 push-ups

50 KB SDHP 53/35#

50 Russian KBS

50 Pullups/Jumping Pull-ups

500m row

 

3x:

30s plank

30s right side plank

30s left side plank

30s rest

Thursday

Warm-up

 

Jump rope skill tabata

 

3 rounds:

3 DB snatch/side building in weight to desired workout weight

3 burpees over bar

 

Workout

18.Zero

21-15-9

DB Snatch 50/35

Burpee over DB

 

Accessory

8-10-12

Strict (weighted) pull-up

*Modify using partner spot or bands if necessary

 

Cool-down

Banded shoulder stretch series

Friday

Warm-up

 

3:00 AB/Row/DU practice

 

Partner medball warmup:

10 medball abmat situps/partner

10 lateral toss/side per partner

10 chest pass/partner

10 overhead pass/partner

10 wall ball to partner/partner

10 medball abmat situps/partner

 

Workout

 

PROPOSED UPDATE:

With a partner, EMOTM:

P1

Death by 2 cals, CAP 10

P2

Death by 2 wall balls, CAP 10

Rest 5:00 and then switch spots with partner.

 

*If you are unsuccessful in making the intended number of reps on a given minute, take 1:00 off and then continue to repeat at the last number  you completed successfully before failure.

 

Cool-down

 

Lying banded leg stretch series. Complete on right leg and then do on left.

45s leg vertical

45s crossbody at 90 degree angle to body

45s leg dropped out at 90 degree angle to body

_______________

Bootcamp

 

0-10:00

3 RFT:

400m Run

21 OHS 45/33#

 

10-20:00

3 RFT:

400m run

21 box jump

 

20-30:00

3 RFT:

400m run

21 abmat situps

Saturday

Workout

 

Game of Choice

 

As a class:

5 pause clean pull

5 clean hi-pull

5 shrugs

5 scarecrows

5 muscle clean

5 power clean

20 total  in and outs

 

Quick discussion on difference between deadlift and clean pull

2×5 tempo DL as a class to sort out any inefficiencies

 

2-2-2-2-2

Power Clean

 

Deadlift

Set 1- 8 @ 77.5%

Set 2- 10 @ 72.5%

Set 3- 12 @ 67.5

*Modify percentages if necessary to maintain a veru high quality of movement and the desired number of reps

Sunday

Warmup

 

Game of choice

 

Hinshaw Running Warm-up

*Drills in video description

Workout

 

For time:

800m run

60 KB swings

40 push-ups

20 OHS 135/95

 

Coaches choice stretching