Month: November 2017

Warm up–

Jumping jacks

Mountain climbers 

Strength–

Bench press 

60% 1RM for 5 reps

1 minute rest

70% 1 RM for 5 reps

1 minute rest

80% 1 RM for 

1 minute AMRAP

Conditioning–

10-9-8-7-6-5-4-3-2-1

KBS (53/35)

Push-ups 

Sit-ups

Warm up–

2 Rounds 

30 Double unders

15 Air squats

Conditioning–

200 doubles unders

50 medball cleans (20/14)

50 wallballs 

50 walking lunges

Break up however

Warm up–

500m Row

Strength–

Deadlift

60% 1RM for 5 reps

1 minute rest

70% 1 RM for 5 reps

1 minute rest

80% 1 RM for 

1 minute AMRAP

Conditioning–

21 calorie row

15 cleans (135#/95#)

9 Burpee pull-ups 

15 cleans 

21 calorie row

Warm up–

2 Rounds

10 Burpees 

15 Shoulder taps 

Strength–

Strict press

60% 1RM for 5 reps

1 minute rest

70% 1 RM for 5 reps

1 minute rest

80% 1 RM for 

1 minute AMRAP

Conditioning–

21-15-9

HSPU

Burpee box jump overs (24/20)

Warm up–

Roxanne 

Strength–

10 min EMOM 

Even- 10 weighted sit-ups

Odd- 10 TGU starts

Conditioning–

10-9-8-7-6-5-4-3-2-1

Burpees

Medball sit-ups (20/14)

T2B

**** Tomorrow’s Schedule- Rocky point 8 AM 5:30 PM. 83- 9 AM 5:30 PM

Warm up–

400m Run

Strength–

10 min EMOM

Even- 5 bench press

Odd- 5 DB Fly

Conditioning–

3 Rounds

400m Run

10 HSPU

8 KBS (53/35)

6 Ring dips

***Tomorrow‘s Schedule- Rocky point 5 AM 8 AM 5:30 PM. 83- 9 AM 5:30 PM

**** Friday’s Schedule- Rocky point 8 AM 5:30 PM. 83- 9 AM 5:30 PM

Warm up–

 2 Rounds

30 Double unders

15 Air squats 

Strength–

10 min EMOM 

Even- 5 front squats

Odd- 5 walking lunges 

Conditioning–

20 min AMRAP

50 double unders

40 squats

30 sit-ups 

20 push-ups 

10 burpees

Warm up-

4 Frames Rowling

Strength-

10 min EMOM

Even- 5 Deadlifts

Odd- 5 pull-ups 

Conditioning-

1000m row

then AMRAP

5 hang cleans (95/65)

4 pull-ups 

3 box jumps (24/20)

12 min cap

Warm up–

2 Rounds

10 Burpees

15 Good mornings

Strength–

15 mins to find 1RM Deadlift

20-20-20

Banded hamstring curls

Conditioning–

10-9-8-7-6-5-4-3-2-1

Deadlifts (225/155)

Bar facing burpees

Warm up–

400m Run

Strength–

15 mins to find 1rm jerk

Rear delt fly

8-8-8-8

20 face pulls between sets of delt fly

Conditioning–

3 Rounds

400m Run

20 SH To OH 95/65

12 Ring dips