Saturday 10.20.18

10 – 1 Ladder
*Every 2 rounds increase weight
*Every 8 minutes = 20 bicycle kicks each leg 

Power Clean
Pull-up
SA DB Bench Press (each arm)
Single Arm OH Walking Lunge (each arm)
Burpee
KB Head Cutter

Friday 10.19.18

Strength – Bench Press (70% 1RM) – 12 min time cap
5 – 5 – 5 – 5 – 5 reps

For Time:
21 – 18 – 15 – 12 – 9 – 6 – 3 reps 

*Every 8 minutes = 40 yd Sled Push Sprint

SA Landmine Press
Mt. Climbers (each leg)
SA DB Row (each arm)
SLSU
Banded Push-up (mini band around wrists)

Thursday 10.18.18

Partner Style
*Each Partner Performs Both Movements Before Lap*

2 Rounds
45 sec on/15 sec off
*Use DB for entire workout*

P1: DB Goblet Squat
P2: Sumo Squats (stack 2 plates for depth to touch DB)
Lap (Run Together)

P1: Box Jump
P2: DB Jump Squats (light DBs)
Lap (Run Together)

P1: DB Lunge
P2: DB Wall Sit (Legs at 90 degrees – Holding DBs)
Lap (Run Together)

Partner Lateral Band Walk (entire turf – switch sides halfway) – Partner Holding/Resisting Band
Lap (Run Together)

Wednesday 10.17.18

Completion – 3 Rounds 
*2 minutes Rest between rounds 

Lap
2x Dwn/Bk Front Rack KB Carry (2 KBs)
20 KB Swings (Green/Yellow)
20 Cal Bike
20 Box Jumps/Step-ups (each leg)
20 Cal Row
50 Flutter Kicks (total)
20 Plate G20 (45#/25#)

Tuesday 10.16.18

4 Rounds – 12 min cap
10 DB Up-Down + Press
20 yd DB Bear Crawl
30 Jump Rope
40 Alt V-ups

*2 minute Rest*

4 Rounds – 12 min cap
10 DB Floor Press
20 yd Reverse Plank Push (on Sliders)
30 High Knee Box Toe Touches (15 each leg)
40 Russian Twist (total)

*2 minute Rest*

4 Rounds – 12 min cap
10 Burpees
20 Push-ups
30 yd KB Farmer’s Carry
40 Toe Touches

Monday 10.15.18

Circuit
10 BB/KB Front Squat (50% 1RM) + 10 BB/KB Front Rack Lunge (each leg)
*20 Cal Row/15 Cal Assault Bike + 10 Glute Bridge March (each leg)
8 BB/KB Front Squat (55% 1RM) + 8 BB/KB Front Rack Lunge (each leg)
*45 sec Wall Sit
6 BB/KB Front Squat (60% 1RM) + 6 BB/KB Front Rack Lunge (each leg)
*2 minute Rest
4 BB/KB Front Squat (65% 1RM) + 4 BB/KB Front Rack Lunge (each leg)
20 Cal Row/15 Cal Assault Bike + 10 Glute Bridge March (each leg)
2 BB/KB Front Squat (75% 1RM) + 2 BB/KB Front Rack Lunge (each leg)
1 minute Wall Sit

Core – 3 Rounds 
25 Straight-Leg Sit-ups
25 Crunches
25 Russian Twist (each side)
25 Toe Touches
45 sec TRX Plank Hold (Feet in Handles – PU Position Hold)

Saturday 10.13.18

Spell Your Full Name – Complete As Many Times (45 min Time Cap)

A= 20 Push-ups                                                 B= 10 Burpees
C= 15 KB Goblet Squats                                  D= 15 Jump Squats 
E= 5 Man Makers                                              F= 12 Cal Assault Bike
G= 15 Burpees                                                   H= 20 Leg Raises 
I= 15 Spiderman                                                J= 10 BB Bench Press 
K= 25 MB Jump Squats                                  L= 15 DB Curl & Press
M= 20 KB Swings                                             N= 10 KB Front Rack Reverse Lunges (each leg)
O= 8 Man Makers                                              P= 5 Sprints (40 yd increments)
Q= 10 BB G2O                                                    R= 15 DB Floor Press 
S= 10 KB Head Cutters                                    T= 10 DB Up-Downs
U= 15 Cal Assault Bike                                    V= 20 Cal Assault Bike
W= 20 Straight Leg Sit-ups                           X= 15 DB Push Press 
Y= 15 Cal Row                                                    Z= 10 DB Curl & Press 

Friday 10.12.18

Strength – 20 minute Cap
Bench Press
1x 8  @ 55% 1RM
3 x 5 @ 70% 1RM
1 x 3 @ 75% 1RM
1 x 15 @ 40% 1RM

*2 min rest between sets
*Find 1RM if not recorded – record on board

For Time:
15 – 12 – 9 – 6 – 3 reps

BB Push Press (increase weight each set)
Spiderman
DB Shrugs
Lateral MB Slams (each side)
SA DB Row (each arm)

Finisher
1000m Row – As Fast As Possible

*Record Time on Board

Thursday 10.11.18

AMRAP x 45 minutes 

8 Trap Bar Deadlift (Use 50% of 1RM)
8 Dual Front Rack KB Squat
8 DB Split-Squat (each leg)
8 KB Slide Board Lateral Lunge (each leg)
8 Banded Pallof Press (each side)
1 Lap

Wednesday 10.10.18

1 Mile Run
*Record Time on Board

EMOM x 30 Minutes (6 Rounds)
*1 minute to complete each movement*
*Remaining time is rest each minute*
*Split into Groups of 4*

10/8 Cal Row
10/8 Cal Assault Bike
15 DB Push Press
50 Jump Rope
10 MB Jump Squats

*2 minute Rest*

Core – 4 sets
20 Straight-Leg Sit-ups
20 Plank Shoulder Taps (10 each arm)
20 Reverse Crunch
20 Superman