Tuesday

A. Open with: Dave Durante Core: 10-ish minutes3-5 Sets:
10 Seated Tuck
10 V-ups
10 Hollow Body Heal Taps
10 sec Hollow Hold
* R.A.N – Make rest short and get back to it.
+
20 – ish minutes
B1.  FS @ 3131 – 6 reps
B2. Seated (on a box) Double DB Arnold Press – 6-8 reps
B3.  SB Half Moons – 10-12 reps
X 3-5 sets, rest 2 mins b/t sets
+
7 min AMRAP:
30 Cal Ski
30 Cal Bike
30 Abwheel k2E
30 GHD Bk Ext.
* Remaining Time AMR – Up Downs

Rest 4 mins

7 min AMR:
400 M Run
350 M Row
100 Dubs
* Remaining Time AMR Up Downs
* Score = total Downs
Notes:
- Mind that tempo on the FS 3 seconds up AND down!
- SB Half Moons are designed to work on your hip pop. Be aggressive.  Its not a movement you want to be dainty with
- REST b/t movements AND after eac. Set during the functional body building sets.  REST is the key to getting stronger. Don’t turn functional body building into a WOD. Its meant to be completed as heavy as possible, while moving through a full range of motion and the desired volume.
- Pick up that pace on the 7 min AMR – you have 4 minutes rest b/t

Monday

 MondayA. Open with 12-15 minutes of speed ladder play
B. Running Clock:
0:00-5:00
4/3 Rounds of “Cindy”
*Remaining Time – Alt Prisoner Step Ups @ 24”/20”
5:01 – 10:00
8R/8L – TGU @ 16kg/12kg
*Remaining Time – Alt Prisoner Step Ups @ 24”/20”
10:01- 15:00
1K/750 Row
*Remaining Time – Alt Prisoner Step Ups @ 24”/20”
15:01 – 20:00
800 M Run
*Remaining Time – Alt Prisoner Step Ups @ 24”/20”
20:01 – 25:00
15 DB Curtis P’s @ 35/20
*Remaining Time – Alt Prisoner Step Ups @ 24”/20”
25:01-30:00
AMR – Alt Prisoner Step Ups @ 24”/20”
Notes:
- Don’t go out too fast. Its easier to speed up. Its nearly impossible to recover from a too much, too fast effort.
- Make sure to alternate those prisoner step ups
- If Rx weights are too heavy and you don’t think you can finish the allotted work, take the wt. down.  The point is for you to finish the volume in ea. 5 min segment to get to the Prisoner Step ups.

Friday

A. Open with 5-7 mins of joint mobility down stairs
B. 20 mins of:
Complete for quality reps, intensity level, and Range of Motion: (slice and dice as you wish)
4-6 reps of TnG Muscle Snatches– If comfortable, increase wt. every time you get back around
30 reps – Dips – Choose a variation that suits your ability (add wt. if intensity is needed)
100 BIG Box Jump Step Downs @ 32/28”
 Wall Walk Complex: 1 complex = 1 WW + 10 alt Shoulder taps + 10 Alt. Thigh taps + 10 sec hold – Work on as much of the complex as you can every time you come around to it.
+
20 min AMR Up Ladder
1,1,1, 2,2,2, 3,3,3,4,4,4… so on and so forth
Calorie Row
BJ Over 24”/20”
HSPU

Thursday

A. open with Mini Band EMOM – 12 mins:
Min 1: 8-10 Banded Clam shell R/L
min 2: 20 Alt Banded Bird Dogs (10R/10L) + 8-10 BW Squat Jumps (jump as high as possible each jump
min 3: KB DeadBugs – 30 Alternating
B.  FS: 1,1,1,1….
C1:  5-7 unbroken Pullups (kip or butterfly allowed) + 5-7 unbroken T2B
C2: Dubs or Triple Under practice – 2 mins per round
X 4 rounds
+
For Time:
30-20-10
DB Alt Snatch – moderate wt; Challenge yourself
Wall Ball
Cal Row

Wednesday

A. Open with shoulder warm up: ~ 12 min EMOM:
Min 1:  5R/5L Tea Cup + 5 Cat-to-Camel
min 2:  8R/8L thoracic Rotation + 10 banded Pull aparts
min 3: 6 Scap Push Ups + 20 Alt Shoulder taps in plank position
B1. 3 Strict Press + 3 push press
B2. Barbell Hip Thrusts X 8-10 reps
B3. Sandbag Half Moons – 10-12 reps
+
3RFT:
12 PC 50/29
12 C2B
12 Jerks 50/29
12 T2B
 

Tuesday

A.Running 4 min Clock: Moderate pace. We are not trying to break records, this is an extended warm up. If you want to learn how to pace  – count your calories and/or reps every 30 sec segment.  they should be the exact same every time ‘round.
30 sec Ski erg + 30 sec Ab Wheel Rollouts
30 sec AD + 30 sec GH Sit up
30 sec Ski erg + 30 sec Alt Lunge Steps in place
30 sec AD + 30 sec KBS to eye level (moderate wt.)
Rest 2 min at the end of the 4 min
X 4 sets
B. Clean Complex: 15 mins
1 Squat Clean + 1 Thruster + 1 OH Lunge R & L
+
For Time:
10/7 HR Push Ups
10/7 Strict Pullup
8/5 HR Push Up
8/5 Strict Pullup
6/3 HR Push Up
6/3 Strict Pullup
50 Sit ups
800 M Run
50 sit ups
6/3 HR Push Up
6/3 Strict Pullup
8/5 HR Push Up
8/5 Strict Pullup
10/7 HR Push Up
10/7 Strict Pullup

Monday

A. Open with: Hip Flow OR Thoracic Flow downstairsB. 18 min Emom:
min 1: 5-7 DB Curtis P’s  (https://www.youtube.com/watch?v=S0pO8jOahNM)
min 2:  12-15 Unbroken WB +  8-10 Push ups (add wt. if you need more intensity on the Push ups)
Min 3: 12/9 Cal Row
C1.  FS @ 3211 – 10,8,6
C2: TGU – 3R/3L – Heavy as you wanna make it
X 3 sets, rest 2 mins b/t sets
+
5 min AMRAP: 24/20” Alternating Prisoner Box Step ups (arms must stay laced behind head for step up rep to count)
Rest 3 mins
5 min AMR:
400 m Sandbag run
* remaining time Burpees
* Score = total step ups plus total burpees

Sunday

 Yoga with Katie @ 9am3 Rounds of:
500 M Row
rest 20 sec
400 M Row
rest 30 sec
300 m Row
rest 40 sec
200 M Row
rest 2 mins
*During each rest period – hit the “change unit” button and record your total calories, and then hit the “change units” button back to meters before next segment starts.
* Score is total time including rest + total Cals form all 3 sets

Friday

A.Running 4 min Clock: Moderate pace. We are not trying to break records, this is an extended warm up. If you want to learn how to pace  – count your calories and/or reps every 30 sec segment.  they should be the exact same every time ‘round.
30 sec Ski erg + 30 sec Seated Tucks
30 sec AD + 30 Hollow Body Heel Taps X 10
30 sec Ski erg + 30 sec Air Squat
30 sec AD + 30 sec GHD Bk Ext with 2 sec hold at the top of ea. rep
Rest 2 min at the end of the 4 min
X 4 sets
B. Clean Complex: 15 mins
1 PC + 1 hangClean + 1 Thruster
+
3 Rounds FT: @ 35#/20#
10 DB Rengade Row
15 DB Bent Over Row
20 Alt DB Full Snatch
25 Db Wt. Sit upSit-ups

Thursday

A. Open with shoulder warm up: ~ 12 min EMOM:Min 1:  5R/5L Tea Cup + 5 Cat-to-Camel
min 2:  8R/8L thoracic Rotation + 10 “ATW” with orange or red band
min 3: 6 Scap Push Ups + 20 Alt Shoulder taps in plank position
B1. Strict Press; 3,2,1,1,1 – Small build every set, try to increase from last week, Single should be heavy, not a new 1RM
B2. DB Alt Bench Press – 2 DB’s – Press both DBs, up to begin – then, Keep one DB Up in the air in the locked out position while the opposite lowers at a 3 count. X 8 reps (4R/4L) X 4 sets; Rest 90-120 sec.
B3. 1A Suitcase KB Lunge Steps – 2 Gym Lengths X 4 sets; rest 90-120sec b/t; increase wt. each set if you are able.
+
KBS – 15-10-5 (HEAVY as you’re willing to go overhead)
Wallball – 30-20-10
Dubs – 60-40-20 – UNBROKEN for the Rx)
(ex. 15 Swings, 30 WB, 60 dubs, 10 swings, 20 wall ball, 40 dubs, etc.)
*KB wt. will be factored into final score)

Thursday

A. Open with shoulder warm up: ~ 12 min EMOM:Min 1:  5R/5L Tea Cup + 5 Cat-to-Camel
min 2:  8R/8L thoracic Rotation + 10 “ATW” with orange or red band
min 3: 6 Scap Push Ups + 20 Alt Shoulder taps in plank position
B1. Strict Press; 3,2,1,1,1 – Small build every set, try to increase from last week, Single should be heavy, not a new 1RM
B2. DB Alt Bench Press – 2 DB’s – Press both DBs, up to begin – then, Keep one DB Up in the air in the locked out position while the opposite lowers at a 3 count. X 8 reps (4R/4L) X 4 sets; Rest 90-120 sec.
B3. 1A Suitcase KB Lunge Steps – 2 Gym Lengths X 4 sets; rest 90-120sec b/t; increase wt. each set if you are able.
+
KBS – 15-10-5 (HEAVY as you’re willing to go overhead)
Wallball – 30-20-10
Dubs – 60-40-20 – UNBROKEN for the Rx)
(ex. 15 Swings, 30 WB, 60 dubs, 10 swings, 20 wall ball, 40 dubs, etc.)
*KB wt. will be factored into final score)

Thursday

A. Open with shoulder warm up: ~ 12 min EMOM:Min 1:  5R/5L Tea Cup + 5 Cat-to-Camel
min 2:  8R/8L thoracic Rotation + 10 “ATW” with orange or red band
min 3: 6 Scap Push Ups + 20 Alt Shoulder taps in plank position
B1. Strict Press; 3,2,1,1,1 – Small build every set, try to increase from last week, Single should be heavy, not a new 1RM
B2. DB Alt Bench Press – 2 DB’s – Press both DBs, up to begin – then, Keep one DB Up in the air in the locked out position while the opposite lowers at a 3 count. X 8 reps (4R/4L) X 4 sets; Rest 90-120 sec.
B3. 1A Suitcase KB Lunge Steps – 2 Gym Lengths X 4 sets; rest 90-120sec b/t; increase wt. each set if you are able.
+
KBS – 15-10-5 (HEAVY as you’re willing to go overhead)
Wallball – 30-20-10
Dubs – 60-40-20 – UNBROKEN for the Rx)
(ex. 15 Swings, 30 WB, 60 dubs, 10 swings, 20 wall ball, 40 dubs, etc.)
*KB wt. will be factored into final score)

Thursday

A. Open with shoulder warm up: ~ 12 min EMOM:Min 1:  5R/5L Tea Cup + 5 Cat-to-Camel
min 2:  8R/8L thoracic Rotation + 10 “ATW” with orange or red band
min 3: 6 Scap Push Ups + 20 Alt Shoulder taps in plank position
B1. Strict Press; 3,2,1,1,1 – Small build every set, try to increase from last week, Single should be heavy, not a new 1RM
B2. DB Alt Bench Press – 2 DB’s – Press both DBs, up to begin – then, Keep one DB Up in the air in the locked out position while the opposite lowers at a 3 count. X 8 reps (4R/4L) X 4 sets; Rest 90-120 sec.
B3. 1A Suitcase KB Lunge Steps – 2 Gym Lengths X 4 sets; rest 90-120sec b/t; increase wt. each set if you are able.
+
KBS – 15-10-5 (HEAVY as you’re willing to go overhead)
Wallball – 30-20-10
Dubs – 60-40-20 – UNBROKEN for the Rx)
(ex. 15 Swings, 30 WB, 60 dubs, 10 swings, 20 wall ball, 40 dubs, etc.)
*KB wt. will be factored into final score)

Tuesday

A. open with Mini Band EMOM – 12 mins:Min 1: 15 Banded Wall Facing Air Sq.
min 2: 12 Forward/12 Back ward Banded monster walk
min 3: 8-10 Super Man Ups + 30 Mnt Climbers
B.  FS Cluster [2.2.2] X 3 - Rest 10 sec in Rack position in ea. cluster; rest 2 min b/t clusters.
C1: Muscle Ups – AMR unbroken sets OR – Dip Support Holds + slow negatives, on rings or matadors. – 15-20 sec hold + 1 slow as possible negative after hold is up.
C2: Dubs or Triple Under practice – 2 mins per round
X 3 rounds
+
For Time:
Buy in: 50/40 Cal Row
+
4 Rounds:
10 Burpee Jump to touch 6”
10 T2B
+
Cash Out: 50/40 Cal Row

Monday

A. Open with 5-7 mins of joint mobility down stairsB. 20 mins of:
Complete for quality reps, intensity level, and Range of Motion: (slice and dice as you wish)
4-6 reps of TnG Muscle Snatches– If comfortable, increase wt. every time you get back around
20 Wall Walks (total)
1000 M of 1A FC (total)– 1X around block = 400M (unlimited switches.)
300 Double Unders (total)
50 Strict Pullups (total)
C. 25 min AMR:
Run 800 M (2X around the block)
Then…
3 Rounds of: @ increasing DB wt. after every run.
8 DB/KB Deadlift
8R/8L DB/KB Single Arm Push Press
8 DB/KB Alt Step Up 24”/20”
*then back to the run,
Score = total rounds + reps, and final DB weight

Friday//March 31

LAST WORKOUT IN CURRENT LAB SPACE!!!!
A. Open with 15 minutes of Speed Ladder Work
B. Hip Flow5-7 minutes
C.  For Time:
10-1 & 1-10 of:
Double Squat Wall Ball
Double DB bent over row 35/20
Then…
1000 M Run (2 BIG Loops)
Then…
10 Alt TGU – green/purple
Then….
3 Rounds:
200/150 M Ski
10 S2OH @ 50K/29K
Then…
1000 M Row