Thursday

A. Coach will warm you up accordinglyB1.  BarMU Practice – AMR in 40sec.
B2.  Hollow Holds – add flutter kicks add KB’s OH – 30 sec
X 4 sets – 15 mins, RAN
+
5 RFT:
20 AbMat Sit Ups
20 Jump Lunges (back knee should hit abmat)
200m SA FC – Switch arms Half Way

Monday

A. Coach will warm you up accordinglyB1. BB Front Rack Loaded Step ups – 8reps/leg x 3 sets; add wt. as you feel comfortable
B2.  Seal Crawl/Plate Drags/AbWheel Crawl x 2 gym Lengths
+
4 min rounds X 5
10 Pullups
12 Alt DB Snatch – 35/20
200m Run
MAX reps: Burpees
* Score = total burpees

Saturday

A. Coach will warm you up accordingly
+
5 min AMR:
Buy In: 100 Dubs
Then…
12 Front Squats @ 40/24
4 Burpee Box Jumps 24/20
Rest 5 mins
5 min AMR:
Buy In: 100 Heavy Rope Singles
Then…
8 FS @ 50K/29
4 Burpee Box Jumps 24/20
rest 5 mins
5 min AMR:
buy in: 400m Run
then…
4 FS @ 60/35
4 burpee box jumps 24/20

Friday

A. Coach will warm you up accordingly
B1. Bench Press – 8,7,6,8 – Second set of 8 should be heavier than the first.
B2. Strict Pullup Practice; [2.2.2] X 4 sets; rest 20sec/rest 90sec
+
15 min AMR:
60 Alt DB Snatches – 45+/30+
40 Wall Bal
200m Short Course Run Upstairs
20 Cal Row
200m Short Course Run Downstairs
10 HSPU

Thursday

A. Coach will warm you up accordingly
B1.  RMU Practice – 1 RMU+ 2-5 Dips at the top
B2.  Hollow Holds – add flutter kicks add KB’s OH – 30 sec
X 4 sets – 15 mins, RAN
+
AMR in 12 mins: (to be completed upstairs)
10 KBS - Heavy
Parking Lot Line Tags (4 cones each 10m spaced apart)
10 Cal Bike
Parking Lot Line Tag

Tuesday

A. Coach will warm you up accordingly
B1. SA KB Heavy Carries – 2 Gym Lengths each variation, each arm:
Farmers
Front Rack
OH
B2. Core Complex:
Seated Tucks  x 5
Hollow Hold X 10sec
V Ups X 5
Supermans Uppper & Lower X 5
Superman Hold X 10 sec
+
For Time:
21-15-9 of:
Wall balls
Pullups
Thrusters @ 40/24
BJSD 24/20
KBS – green/yellowA. Coach will warm you up accordingly
B1. SA KB Heavy Carries – 2 Gym Lengths each variation, each arm:
Farmers
Front Rack
OH
B2. Core Complex:
Seated Tucks  x 5
Hollow Hold X 10sec
V Ups X 5
Supermans Uppper & Lower X 5
Superman Hold X 10 sec
+
For Time:
21-15-9 of:
Wall balls
Pullups
Thrusters @ 40/24
BJSD 24/20
KBS – green/yellow

Friday

A. Coach will warm you up accordingly
B.  Muscle Clean – Build to something heavy for the day in 10minutes starting with blank bar
+
For time:
Bike 2 miles
*every minute – 3 burpees until 2 miles is complete
- rest 5 mins –
2K Row
* every minute – 3 burpees until row is complete

Thursday

A. Coach will warm you up accordingly
B1. Dual KB Heavy Carries – 2 Gym Lengths each variation:
Farmers
Front Rack
Mixed – One OH + One in Front Rack
B2. Banded Hip Work:
- Alt Bird Dogs with 1 sec pause at extension – 8-10 reps/side
- Clam Shell – 8-10 reps/side – 3 Second close
- Plank + Single leg Knee Drive to chest – hold at chest for 1 sec pause – 8-10 reps/leg
+
For Time:
21 HPC @ 50/29
15 Lateral Burpees over bar
9 HSPU
21 Lateral Burpees over bar
15 HSPU
9 HPC
21 HSPU
15 HPC
9 Lateral burpees over bar

Wednesday

A. Coach will warm you up accordinglyB1.  HSPU Practice – (Slow negatives, Pike on a box, Strict, Deficit) – you choose your skill level
B2.  Hollow Holds – add flutter kicks add KB’s OH – 30 sec
X 3-4 sets – 15 mins, RAN
+
7 min AMR x 2 – Rest 4 min b/t
1000/750m Row
Max Alternating DB Snatch @ Heaviest wt. possible – go up in wt until time is up OR you can’t complete both arms
*take stairs down

Monday

A. Coach will warm you up accordinglyB1. DB Suitcase Loaded Step ups – 8reps/leg x 3 sets
B2.  Plank & Single Arm Plank Holds, 15sec, 30sec, 15 sec X 3 sets
Rest as needed
+
20 minute Running Clock:
10-9-8-7-6-5-4-3-2-1 of:
Deadlift (100K/65K)
C2B
*Remaining time max meter Row
*score is total reps completed (110 total reps of work) + any meters rowed