Tuesday June 22, 2021

Warm Up

5 min Bike, Ski, Run or Row
10 leg swings each direction
10 arm circles forward and back
Lunge down reverse lunge back x 2

Skill

Deadlift
3×10 touch n go

Workout

15 min AMRAP
20 back rack lunges 95/65
10 vvv’s (triple v’s)

*Every 3 minutes including the start
HS walk 40f…

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Monday June 21, 2021

Warm Up

250m Row
3 Rounds
15 Air Squats
10 PVC Passthroughs
5 Kip Swings

Workout

10 down to 1
Overhead Squat 115/75
1 up to 10
Pull-up

T1: modify as needed
T2: as written
T3: 155/105 and Chest to Bar

Accessory

3×12 Upright Row (the high pull in sdhp)
3×20 GHD/see the lights 45/35
3×15 reverse hypers

Friday June 18, 2021

Warm up

750 m row or 1 mile bike
5/5 single arm kb press
10 reverse hypers or 10 kb swings

Partner Workout(can be performed solo; half reps)

Regional Nate-ish: 30 min clock
10 rounds
12 chest to bar pullups
12 hspu
24 kb snatches 53/35
after 10 rounds
remaining time establish a
1 rm hang snatch

T1: modify as needed
T2: as written
T3: 6 ring muscle ups/12 hspu/24 kb snatches

 

Thursday June 17, 2021

Warm Up

3 sets
30s banded side walk-left
30s banded side walk-right
3 inch worms
6 shoulder taps
12 glute bridge ups

Mobility

Coach Directed

Cardio Strength

in a team of 2
15 min AMRAP
200 cal row
AMRAP cal bike

or

in a team of 3
15 min AMRAP
250 cal row
AMRAP Cal bike

Partner Workout

11 min AMRAP
5 deadlifts
18 wallballs
17 burpees over the bar

one person working at a time.

T1: up to 225/155 and 14/10 medball
T2: 315/205 deadlift and 20/14 medball
T3: 30 lb wallball

Wednesday June 16, 2021

warm up

Coaches choice

strength/skill

10 min handstand practice… use a wall or don’t. Use Pikes or a partner spotter as needed

Partner Workout: 20 min cap

10 Burpees

10  Burpees
25 Push-Ups

10 Burpees
25 Push-Ups
50 Lunges

10 Burpees
25 Push-Ups
50 Lunges
100 Sit-Ups

10 Burpees
25 Push-Ups
50 Lunges
100 Sit-Ups
150 Air Squats

*partner holds a plank during all burpees. All other reps are split as desired.

T1: modify as needed
T2: as written
T3: synchro burpees and jumping lunges