Workout of the Day

Tuesday, May 22, 2018

Warm-up
3 rounds
2 slam ball rack carry x 1 lap
10 KB swings
10 goblet squats

Strength
Review and warm-up
Push press

Conditioning
4 rounds
12 push presses, 115#/85#
12 pull-ups
12 wall balls, 20/14#
12 burpees
*20 min. cap

Wrap-up
Stretch progression

Monday, May 21, 2018

Warm-up
Zoo Trip
Banded Hip Drill

Strength
Review and warm up:
Power clean + FS

Conditioning
7 rounds
3 power cleans, 135/95#
5 front squats, 135/95
7 T2B
200m run
*25 min. cap.

Wrap-up
Stretch Progression

Friday, May 18, 2018

Warm-up
Partner KB swings
5-10-15-15-10-5

Strength
Deadlift
10-8-6-4-2
*add weight each set

Conditioning
3 rounds
20 cal. row or 30 cal. bike
15 T2B/HKR

Wrap-up
Stretch Progression

Thursday, May 17, 2018

Warm-up
Agility Ladder

Strength
Press
10-8-6-4-2
*add weight each set

Conditioning
16 min. AMRAP
Teams of 2 – alternate work with your partnerĀ 
30 wall balls
30 push-ups
2 rope climbs

Wrap-up
Mid-line Stability
Turkish sit-ups x 15, R+L

Stretch Progression

Wednesday, May 16, 2018

Warm-up
2 rounds
DB/KB waiter’s walk x 25m, R+L
20 sec. handstand hold
20 sec. bar hang
100m run

Strength
Movement prep for:

Conditioning
“Spring Medley” – 3 rounds
25m butcher
25 sprint back to start
50m 2KB carry, 28kg/20kg
25m sprint to butcher
25m butcher
-rest

Wrap-up
Stretch Progression

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