May 30th-June 4th

Monday 30th

Closed for Memorial Day

Tuesday 31st

CARDIO/CORE DAY

10 Rounds

100m Sprint --Walk Back

(This is all about the short, MAX-EFFORT SPRINT. If you just run at medium pace back and forth, then you're not getting the intended workout.

This should have you feeling GASSED by the end of 10 rounds, so take your time on the walk back every time so you can recover as much as possible before the next one)

1 lap around block jogging/active recovery within 5 min of finishing

3 rounds:

10 Strict TTB

20 Russian Twist w/ Weight

20 Side Plank Elbow Touch (10 each side)

Wednesday 1st

WARMUP:

Banded Face Pulls

Behind the neck Press

-------------

Behind the neck Push Press

Behind the neck Jerk (Split or Push)

STRENGTH:

2 mins at each station, for 5 rounds

5 Overhead Squats

*The goal is to add a little weight every round

CONDITIONING:

3 Min AMRAP

5 Front Squats

20 Double Unders

**rest 3 min

3 Min AMRAP

5 Back Squats

20 Double Unders

**rest 3 min

3 min AMRAP

5 Overhead Squats

20 Double Unders

Thursday 2nd

CONDITIONING:

20 min AMRAP

10 Burpees

15 Push ups

20 Wallballs

200m Run

Friday 3rd

STRENGTH:

8 min EMOM

3 Sumo Deadlifts

3 Broad Jumps *Each Broad Jump should be at least 90% of your max distance.

CONDITIONING:

For time:

500m row then...

5 RFT

8 Ring Dips

12 Pistols

16 Pull ups

20 Box jumps

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