January 2019

Monday – 1/14/19

5 Rounds AFAP

First:

  • Cable 5s x 3 Rounds

Second: 5 Rounds as fast as possible

  • Chin Ups (10 reps)
  • KB Swings (15 reps)
    • Goal: 50% of bodyweight
  • Push Ups (20 reps)

Tuesday – 1/15/19

“Sprint Shuttles”

First: Practice

  • Approach Jumps

Second: 30/1:30 x 6 Rounds, alternate exercises

  • Shuttle Run
  • Airdyne
    • Or Rowing Machine, Cable Punches, Battling Rope, Mountain Climbers etc.

 

Wednesday – 1/16/19

“BASE’d and Loaded”

40/20 x 6 Rounds (36 minutes)

  • Kneeling Table – Left
  • Kneeling Table – Right
  • Brachiation Tick Tocks
  • Side WarriorLeft
  • Side WarriorRight
  • Wide Leg Forward FlexionRear Fly Hold
    • with Cable or light weight
  •  

Thursday – 1/17/19

“20/40 HIIT”

First: Max Effort; 1 set as far as possible

  • Farmer’s Carry
    • Use 100% of body weight for all levels

Second: 20/40 x 8 Rounds

  • Burpees
  • Airdyne
    • Can also sub Rowing Machine, Battling Ropes, Mountain Climbers
  • Resisted Running

Friday – 1/18/19

“The Gauntlet”

First: Max Effort, 3 rounds of descending weight

  • KB Clean

Second: 10 to 2 as fast as possible

  • Clean Squat Press
    • Goal Weights: 16s / 24s (Women / Men)
  • Renegade Row
    • Stability: Bent Over Row
  • Burpee Box Jump Over

Saturday – 1/19/19

“Ab-adocious 3”

First: Max Effort, 100 reps as fast as possible

  • Jump Rope Doubles
    • Stability: JR Singes (300 reps)

Second: 3 Rounds as fast as possible.  After the first round 40 Jump Rope Doubles (160 singles), after the 2nd round 80 JRDs ( 320 Singles)  and after the 3rd round 100 JRDs (400 Singles).

  • Hanging Leg Raises  (10 reps)
    • Stability: Seated Tucks
    • Strength: Hanging Knees to Elbows
    • Power: Hanging Feet to Bar
  • Touchdowns (20 reps, L+R=1)
  • Crawl (30 yards)
    • Stability: 30y Bear Crawl
    • Strength: 30y PW Crawl
    • Power: 60y PW Crawl OR add weight vest
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