Friday

 Friday – “Share The LAB”A. Coach will warm you up accordingly.
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Teams of 2:
50 GHD Sit ups
50 Muscle Ups
50 HPC @ 80K/55K

Teams of  2 MOD:
50 KBS
50 Shoot Thrus
50 HPC @ 60/35

*You must be able to complete ALL portions as written.  If you can’t do MU, or HPC @ that weight, you have todo the MOD.  You cannot complete 50 ghd’s and then jump into the MOD.

*P1, will perform hi/her 50 ghd’s, then move on to the 50 MU and start accumulating reps there. P2, will start their 50 ghd’s, and once they are done, will move over to the rings to start accumulating their 50 MU with P1.  P1 completes the 50 MU and moves on to the HPC.  Each person in the duo will complete 50/50/50. Score is total time.

Wednesday

 Reminder: Yoga @ 6aA. Coach will warm you up accordingly.
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Cyclical Aerobic Work: 5-7 sets – you choose your wts.
10-15 Dual KBS
100 m Single Arm FC
2R/2L TGU
50 Dubs
Rest 3 mins b/t
NOTES:
- Get FASTER each set.  If you have a set that drops off, gets slower – session is terminated.
- Score = total dropped seconds between all sets

Tuesday

A. Coach will warm you up accordingly.+
5 X 5 min AMRs:
1. 5 min AMR :of Burpees
rest 5 min
2. 5 min AMR of:
7 DL – you choose wt. (something light) unbroken work
7 BJSD - 20
rest 5 min
3. 5 min AMR of:
ALT. TGU – 24/16
Rest 5 min
4. 5 min AMR of:
7 Power Sn – you choose wt. (something light) unbroken work
7 Push Ups
rest 5 min
5. 5 min AMR of:
Row Cals
Score = total reps

Thursday

A. Open with Hip Flow
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Cyclical Aerobic Work: 5-7 sets – you choose your wts.
16 Alt. Goblet Cossack Lunge
200 M Run
25 KBS
15 Burpee Box Jump - 24/20
Rest 3 mins b/t
NOTES:
- Get FASTER each set.  If you have a set that drops off, gets slower – session is terminated.

- Score = total dropped seconds between all sets

Sunday

Reminder: Yoga @ 9a
21-15-9
DB Hang Squat Clean (you can use double KBs if you want) @ 35#/25#
42-30-18
Push Ups
*800 M Run after each set
Example set:
21 DB HSC
42 Push ups
* 800 M Run
15 DB HSC
30 Push Ups
* 800 M Run
So on and so forth

Friday

 “Share The LAB”
25 min AMR:
P1 – Cal Bike/Cal Ski/ Meters on Air Runner
P2 – Completes:
20 DB Push Press – you choose wt.
10 TnG Deadlifts – choose a wt. that you can complete all reps unbroken.
5 Strict Pullups/chin up/mixed grip/whathaveyou
200 M Run _ out the gate, to the LEFT, up the hill and into the parking lot to arrive at the bikes. Where we switch with P1.
* Score is total cals on the bike
* Can also Ski Erg. – for Cals
* Can Also run on the Air Runner – For Meters
* but you must pick a cardio toy that is upstairs.

Thursday

A. Open with Thoracic Flow + Banded Pull-A-Parts & “Banded ATW”
B. Bench Press: Slight increase in wt. from last week.
3 Sets of 2
3 sets of : singles
1 Burnout set @ 70K/35K
C. 14 min EMOM:
Min 1: 3 Barbell Curtis P’s – Go up in wt.every set if possible –
Min 2: 1 Unbroken set attempt ea. minute of – Muscle Ups (ring or bar) ((MOD is shoot thrus)) Rings and Pullup stations are for those with a MU variation.
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For Time:
30/20  - Pullups
400 M Run
20 Thrusters @ 45/29
800  M Run
20 Thrusters
400 M Run
30/20 Pullups
NOTES:
- We would like to see Bench Press weight increase this week

- Find a groove with those barbell Curtis Ps

Wednesday

 Reminder: Yoga @ 6aA. Open with Hip Flow + 200 M Run  X 2 sets, increase pace; rest 90 sec b/t
B. Front Squat @ 3131: 3,3,3,3
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For Time:
2000 M Row
EMOM: 6/4 burpees
NOTES:
- Ease back into it session, after a holiday!

MOnday

Monday
A. Open with Ido Squat Routine: https://www.youtube.com/watch?v=lbozu0DPcYI
B. Cyclical Aerobic Work: 5-7 sets
12 BJO @20/15 – You must jump OVER something. (a bumer plate, a parallete, a dry erase marker, etc. Choose something that you can CLEAR the height of!)
12 Alt DB Snatch – you choose a wt that you can complete 12 unbroken reps
200 M Sandbag Run
12/9 Push Ups with HR
35 Air Squats
Rest 3 mins b/t
NOTES:
- Get FASTER each set.  If you have a set that drops off, gets slower – session is terminated.

- Score = total dropped seconds between all sets

Friday

 “Share The LAB”AMRAP in 25 minutes:
Teams of 2:
10 Reverse Lunge Steps (kb’s or db’s)
10 Push Press (kb’s or db’s)
50 Dubs
200 M Run
* Relay Style, P2 can start on the Reverse Lunge Steps once P1 leaves for the run.
* Rx  wts are 25# + for the chicks & 40# + for the dudes

Thursday

A.  Open with Hip FlowB. Barbell Cycling: 10-12 minutes
Deadlift /RDL X 2
HPC X 2
PP X 2
HPSn X 2
C. Front Squat @ 3131: 5,5,5
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FT:
100 Dubs
50 Sit Ups
200 M Run
80 Dubs
40 Sit ups
200 M Run
40 Dubs
30 Sit ups
200 m Run
20 Dubs
20 Sit ups
200 M Run
10 Dubs
10 Sit Ups
200 M Run
NOTES:
- Last week of Barbell Cycling
- Front Squats are Back. Tempo is intense. Focus on TEMPO over load for this week.
- If you can’t DUB, your MOD is Plate Jumps. Grab a BIG Kraiburg red or blue plate and you’ll jump on and off that for the same amount of reps.