Monday
Testing:
1.5 mile Run// 15:04
1 min Push Ups// 44
1 min Sit Ups// 52
**testing standards, done on actual 1.5 mile track at base.
+
10 rounds for time;
4 Burpees
6 Box Jumps, 24”
8 Wallball, 20#
Tuesday-
90/90 Hip Warm Up- https://www.youtube.com/watch?v=nLuvQCTPrcY
+
Gut Smash- 2 min/side - https://www.youtube.com/watch?v=C8sSUsJ-bTY
Deadbug @ 15X1, 1 x 10/side
Bird Dog @ 1113, 1 x 10/side ***both knees off the ground
25# Good Mornings, 50 reps **IS THIS TAXING OR FEEL EASY? /// Not taxing-fairly easy but tightens my back
+
Warm Up
2-3 sets w/ empty bar
3 Clean RDL’s
3 Clean Pulls
3 Muscle Clean
3 Tall Cleans
3 Front Squats @ 33X1
3 Hang Squat Clean
+
A. Tall Clean, 3 x 3, rest 90 sec, light weight focus on tech
B. Hang Clean + Squat clean, build to a tough complex in 10 min**focus on getting full hip extension
***2 Kneeling Jumps after each rep **focus on hip extension and landing as high as possible, jump to a plate if possible
C. Squat Clean, 1/60 sec for 8 min @ 80-95% of A **focus on hip extension and fast elbows
D. Single Leg Deadlift w/ KB in one arm @ 40X1, 4 x 8/leg, rest 45 sec b/w legs
**hold KB in opposite hand of leg on the ground
E1. Front Rack Step Ups, 4 x 5/leg, rest 45 sec b/w legs
E2. Legless Rope Climb, 4 x 1.1, rest 60 sec
+
Row 2 min @ 2k PR pace
Rest 30 sec
20 Burpees over Rower at moderate pace (under 2 minutes)
Rest 2 min
Row 2 min @ 2k PR pace
Rest 30 sec
20 Burpees over Rower at moderate pace (under 2 minutes)
Rest 2 min
Run 400m for time:
+
E. Jefferson Curl @ 3030, 3 x 5 w/ 15# **note how these are feeling
Wednesday-
Shoulder CAR’s - https://www.youtube.com/watch?v=HiCnRk1_z5Q
Hanging CAR’s - https://www.youtube.com/watch?v=9xXkVMNQFrU
Scap Push Ups w/ 1 sec pause retracted and protracted
A1.Strict HSPU’s, 4 x 3-7 unbroken reps, rest 60 sec **facing away from wall
A2. Supinated Grip CTB Strict Pull Ups + Hold, 4 x 3-5 reps + 10 sec Chest against bar hold, rest 90 sec *put feet on ground in front of you if needed for assistance, especially on the hold
+
32 min EMOM
1st- 10 Thrusters, 65# + Bike easy in remaining time
2nd- 8 Burpees + Bike easy
3rd- 20 Double Unders + Bike easy
4th- 8 Russian KB Swings, 53# + Bike easy
Thursday
90/90 Hip Warm up
Gut Smash- 2 min/side - https://www.youtube.com/watch?v=C8sSUsJ-bTY
Deadbug @ 15X1, 1 x 15/side
Bird Dog @ 11X5, 1 x 15/side
+
Prowler Sprint, 4 x 50m, rest 2 min **45# on top
+
Run 1200m
Rest 3 min
Run 800m
Rest 2 min
Run 400m
**consistent pace across
+
10 min Bike cool down
Friday
2 sets
Hanging CAR’s, 5 each direction
Scap Push Ups **focus on retraction, 10 reps
HS Hold Car’s, 5 each direction
10 Banded X Walks both directions
+
A. Back Squat @ 11X1, 12, 10, 8 reps, rest 2 min
B. Glute Ham Raises @ 40X1, 3 x 4-6 reps, rest 2 min **use band assistance if needed
+
12 min @ 80%
Row 250m
5 Suitcase Deadlifts + 50’ SA Farmer’s Carry each arm, 70#
12 Toes to Bar
8 Overhead Squats, 75#
Rest 5 min
10 min @ 80%
Bike 20 Cals
15 DB Thrusters, 35#/H
5 Burpee Box Jumps, 24”
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