MONDAY, JANUARY 6th
A.
3 Rounds for time of:
21 Deadlifts (185/135lbs)
7 Overhead Squats (185/135lbs)
*One barbell, no rack
Scale to: by Load
Goal Time: 5min; < 8minutes
RETEST 6.3.19
B.
2 Rounds For Quality:
Glute Bridge off Floor with bar in hips x 12
Romanian Deadlift x 12 at light/mod weight
1 Arm Bent Over Row x 12 per arm at light/mod weight
Barbell Rollout x 6
Double Kettlebell Overhead Hold x 30 seconds at light weight
TUESDAY, JANUARY 7th
HAPPY BIRTHDAY COACH SCOTT BATSON and STEVE SLOW!
A
4 Rounds for time of:
21 Wallballs (20/14lbs)
18 Pull-ups
15 Kettle Bell Swings (53/35lbs)
12 Handstand Push-ups
Scale to: 15-12-9-6 reps, Jumping Pullups + Pike Pushups
Goal Time: 10min; <15minutes
RETEST 6.4.19
B.
10 Minutes For Quality
Front Plank on Elbows x 15 sec
Side Plank on Elbow x 15 sec on the right side
Front Plank on Elbows x 15 sec
Side Plank on Elbow x 15 sec on the left side
Puppy Dog/ Lat work in between planks
WEDNESDAY, JANUARY 8th
A. 10:00-20:00
3 Sets of:
DB Single Arm Bench Press x 8 ea side
Weighted Box Steps x 8 per leg (drive off same leg consecutively for all 8)
Build each set and go AHAP for today
B. 25:00-55:00
Every 2 minutes, for 30 minutes (3 sets):
Station 1 – 400/300m Run
Station 2 - 10 D-Ball Over Shoulder (100/70lbs)
Station 3 – 20/15 Cals Ski Erg
"Station 4 – 15 Box Climb-Overs (40/30"")"
Station 5 - 20 GHD Sit-ups
Scale to: 200m Run, 5 D-Ball, 15/10 Cals Ski, 10 Box Climb Overs, 20 Ab Mat OR 10 GHD Sit-ups
THURSDAY, JANUARY 9th
HAPPY BIRTHDAY CHARLES PRICE and BRYAN TRUITT!
A. 10:00-25:00
Front Squat 5 x 3 @ 70-80%
Active Rest btw sets: 5 Open Books per side
B. 35:00-45:00
3 Rounds for Time:
100 Double Unders (200 SU)
20 Back Rack Sand Bag Lunges (50/35lbs)
20 Dips
Scale to: 25-50 DU (or work for 2min)
Goal Time: 8-10 minutes
C.
Durante Core Cycle + Supernova Pec Roll Out
FRIDAY, JANUARY 10th
HAPPY BIRTHDAY ALEX PERRIGO!
A.
For Time, with a team of 3...
120 Deadlifts, 600 Meter Run
90 Hang Power Cleans, 600 Meter Run
60 Push Jerks, 600 Meter Run
5,000m Bike Erg or 3,000m Row
60 Push Jerks, 600 Meter Run
90 Hang Power Cleans, 600 Meter Run
120 Deadlifts, 600 Meter Run
* 600 Meter Runs: 3 x 200 Meter Relays
* 1st Half Barbell: 155/105
* 2nd Half Barbell: 135/95
Scale to: 90/60/30 reps, 300m Run's (100m each)
Goal Time: <35 minutes
B.
Supernova Ball Glute Med and Lats
SATURDAY, JANUARY 11th
HAPPY BIRTHDAY HEATHER SCHEMERHORN and JEB CORLEY!
A.
Every 5 Minutes x 5 Rounds:
20/14 Calorie Row
20 x 10 Meter Shuttle Sprints
20/14 Calorie Erg Bike
B.
Gymnastics Skill Session