General Fitness Monday 9/26-Saturday 10/1

Monday
Prep Work
2 min Jump rope
2X:30 Table top stretch
2X:30 Couch stretch
2X:30 Soleus stretch

A.
Dumbell/Kettlebell split squat
5X5 Each leg
10 min time cap
Go up in weight from last week or back leg height

B.
20 min AMRAP
10 Situps
15 Wall ball shots
20 Burpees

Rest/Walk 2 min-YES 2 FULL min ­čÖé

C.
2 Sets of
2:00 Banded couch stretch
20 Reverse toe touches

Cool Down
Mobility
Post results

Tuesday
Prep Work

3 min AMRAP
Bear crawl
Walking lunge

2X10 Single arm Dumbbell strict press
2X5 Burpee high jump

WOD
A.
6 Min emom
3 push press @ 80% of 3RM

B.
On a running clock you will before each station 3X for max time/reps in 1:00
Strict pull ups
Alternating pistols /Air squats
Hollow Hold
Superman Hold
rest 1 min

C.
3X10 Lateral lunges
3X:30 Banded pec stretch

D.
Only perform in separate session
Optional conditioning
3 rounds
4 min Bike @ 85% effort
4 min Row @ 85% effort
4 min Run @ 85% effort

Cool Down
Mobility
Post results

 

 

Wednesday
Prep Work
2 min row
2X10 Pass throughs
2X10 45/35 OHS

WOD
A.
8min EMOM
Snatch pull+1.1 Power snatch
82.5% of 2RM

B.
10X :30 on 45-60 Off
*Longer rest means higher numbers, goal still is of course consistency

C.
2X10 Bottoms up KB Clean Press
2X400M Jog

Cool Down
Mobility
Post results

 

Thursday
Rest day or make up optional conditioning

Friday
Prep Work

3 min AMRAP
50′ each
Bear crawl
Burped broad jump
Then
2X10 Banded pull aparts
2X10 Wall facing squats

WOD
A.
Back rack Jerk+2 OHS
10 Min to build up, not a max.

B.
Every 3 min For 15 min
12 Double KB Long cycle
12 Double KB lunges
12 Double KB Long Cycle

C.
2 sets
1:00 Hollow Rock
5-8 reps YTW On Rings or Bands
1:00 pancake stretch

Cool Down
Mobility
Post results

Saturday
Prep Work
Team stretch

WOD

For time
A.

Teams of 4

For time:
First group goes on to complete:
100 double-unders, each
75-calorie row, total
50 dumbbell step-ups, total
Then,second group goes on to complete:
100 double-unders, each
75-calorie row, total
50 dumbbell step-ups, total

F – 30-lb. dumbbells to 20-inch box
M – 45-lb. dumbbells to 24-inch box

B.
Ring false grip hold
3X:30 Hold
If you’ve got that down
3X7/5 False grip ring pull ups

C.
Find 3 mobility drills/Stretches and work on them

Cool Down
Mobility
Post results

General Fitness Monday 9/19- Saturday 9/24

Monday
Prep Work
2 min Jump rope
2X:30 Table top stretch
2X:30 Couch stretch
2X:30 Soleus stretch

A.
Dumbell/Kettlebell split squat
5X5 Each leg
15 min time cap
****No more then 15% of your one rep max BS in each hand

B.
50-40-30-20-10
Double unders
situps

B Option 2
*only perform if you have done this workout a number of times – add in an additional requirement (Every min during the workout 3 burpees no matter where your at).

C.
2 Sets of
2:00 Banded couch stretch
20 Reverse toe touches

Cool Down
Mobility
Post results

Tuesday
Prep Work

3 min AMRAP
Bear crawl
Walking lunge

2X10 Single arm Dumbbell strict press
2X5 Burpee high jump

WOD
A.
10 min establish heavy 3 rep on push press

B.
Death by push ups

C.
3X10 Lateral lunges
3X:30 Banded pec stretch

D.
Only perform in separate session
Optional conditioning
5K Row
2:00 “Easy”
1:00 “Hard”

Cool Down
Mobility
Post results

 

 

Wednesday
Prep Work
2 min row
2X10 Pass throughs
2X10 45/35 OHS

WOD
A.
8min EMOM
1.1 Power snatch
80% of last weeks double

B.
12X:30 On :30-:45 Off
Row for calories

C.
2X10 Bottoms up KB Press
2X400M Jog

Cool Down
Mobility
Post results

 

Thursday
Rest day or make up optional conditioning

Friday
Prep Work

2 min row
2X6 Drinking birds
2X6 leg pumps
2X12 High kicks
* For the high kicks today keep your planted leg locked out and heal down, the kicking leg should also be locked out

WOD
A.
3 Attempts to build to a heavy 10 Rep on Deadlift
20 min Cap

B.
Every 4 min For 12 min
10 DB KB Lunges
10 DB KB Swings
10 DB KB Jerks
10 DB KB Diggers
*Build to a heavy unbroken set

C.
2 sets
1:00 Hollow Rock
5-8 reps YTW On Rings or Bands
1:00 Pike stretch (Standing toe touch)

Cool Down
Mobility
Post results

Saturday
Prep Work
Team stretch

WOD

For time
A.
Teams of 2
400M Run
10 Toes to rings
10 Burpees to rings
20 min AMRAP
Alternate each round

B.
Max HS Walk in 5 min
If you are unable to HS Walk (TOTALLY FINE) Practice! Start by working on a wall walk and progress to kicking up to the wall

C.
Find 3 mobility drills/Stretches and work on them

Cool Down
Mobility
Post results

 

General Fitness 9/9-9/17

Friday
Prep Work
2 min row
2X6 Drinking birds
2X6 leg pumps
2X12 High kicks
* For the high kicks today keep your planted leg locked out and heal down, the kicking leg should also be locked out

WOD
A.
Deadlift
3X12 Build To a heavy set-Not max
* 12 min cap

B.
8 Min AMRAP
12 Goblet squats
:30 Suitcase Hold R hand
:30 Suitcase Hold L hand
20 Burpees
*Weight is up to you, using the same weight for squats and holds

C.
2 sets of
50′ Inchworm push up
1:00 Plank

Cool Down
Mobility
Post results

Saturday
Prep Work

Team stretch

WOD
A
Each team mate will go through the exercises twice and try to get a max score
1:00 on each station
Wall ball shots
Double unders
Push ups
Pull ups (Try strict pull ups if your feeling spicy)

When you finished your pull ups, the second partner will then go.

B.
800M Cool down  Jog

Cool Down
Mobility
Post results

Monday
Prep Work
2 min Jump rope
2X:30 Table top stretch
2X:30 Couch stretch
2X:30 Soleus stretch

A.
Back squat
5 attempts to build to a new 1RM
*BE SMART WITH YOUR WEIGHT CHOICES. 15 min cap

B.
Jackie
1K Row
50 Thrusters 45lbs
30 pull ups

*If you have done this a few times and are looking for a little twist swap out the pull ups for 12 Bar muscle ups

C.
2 sets of each
2:00 Banded lat stretch
2:00 Couch stretch

Cool Down
Mobility
Post results

Tuesday
Prep Work

3 min AMRAP
Bear crawl
Walking lunge

2X10 Single arm Dumbbell strict press
2X5 Burpee high jump

WOD
A.
3 rounds for quality/speed
30 Alternating Dumbbell snatches
20 Ring dips/Push ups
10 Burpees
Rest/walk 2 min
*Only perform ring dips if you can unassisted

B.
4 Sets of Strict press till failure+3 push press
Same weight as last week or +no more then 10lbs

C.
3X10 Lateral lunges
3X:30 Banded pec stretch

D.
Optional conditioning
2 sets
400M Run
500M Row
800M Bike
*Goal is to keep moving the whole time, no breaks.
Perform only if able to be done in a separate session.

Cool Down
Mobility
Post results

Wednesday
Prep Work
2 min row
2X10 Pass throughs
2X10 45/35 OHS

WOD
A.
Establish a heavy double on snatch
12 min

B.
10X:30 On :30-:45 Off
Row for calories

C.
2X10 Alternating Turkish get ups
2X400M Jog

Cool Down
Mobility
Post results

Cool Down
Mobility
post results

Thursday
Rest day or make up optional conditioning

Friday
Prep Work

2 min row
2X6 Drinking birds
2X6 leg pumps
2X12 High kicks
* For the high kicks today keep your planted leg locked out and heal down, the kicking leg should also be locked out

WOD
A.
Dead lift
3X15
*Build up to a tough set,not a max

B.
10 Min AMRAP
10 Burpees to a 6″ Target
20 Box step ups 24/20
30 Walking lunges W/Single KB (hold however you like) 53/35

C.
2 sets
1:00 Hollow Rock
15 Banded pull aparts
1:00 Pike stretch (Standing toe touch)

Cool Down
Mobility
Post results

Saturday
Prep Work
Team stretch

WOD

For time
A.
10 Sets Alternating 400M Run
*Goal is fastest team score

B.
Max HS Walk in 5 min
If you are unable to HS Walk (TOTALLY FINE) Practice! Start by working on a wall walk and progress to kicking up to the wall

C.
Find 3 mobility drills/Stretches and work on them
Cool Down
Mobility
Post results

 

 

 

 

 

 

 

 

 

 

 

 

General Fitness Wednesday 9/7/16

Prep Work
2 min row
2X10 Pass throughs
2X10 45/35 OHS

WOD
A.
Every 2 min for 12 min
5 Hang power snatch-Light weight quick and snappy

B.
500M Row
750M Row
1000M Row
750M Row
500M Row
Rest as long as it takes you to row each set, or partner up

C.
3X:30 banded pec stretch
3X 1:00 pancake stretch
3X10 T-spine wall press

Cool Down
Mobility
Post results

General Fitness Tuesday 9/6/16

Prep Work
2 min single skip jump rope
2X50′ Each
bear crawl
Crab walk
Lunge
Broad jump

WOD
A.
10 min AMRAP
30 double unders
10 Man makers (Push up Row R+Row L Dead lift+Hang power clean)
10 Single arm OVHD Walking lunges (Use one of the dumbbells that you used for your man makers)

B.
3 sets of
Strict press Till failure+3 push press
Weight should be something challenging but atlas 5 reps on strict press
10 min cap

C.
3X10 Box jump 30/24 (Jump up step down)
3X15 Stiff legged deadlifts 53/35-

D.
Optional
5X300M Row
2 min rest in between sets

Cool Down
Mobility
Post results