Welcome to a fresh new week of training! This cycle is moving right along and everyone is looking great!
We will continue to focus on stability and rehab/prehab work as we increase your overall strength…it’s important to focus on the little things!
We will continue to assign extra work for each day…but if you have specific goals/needs and don’t have a program from your Coach for Life yet, let them know! This is a huge asset to your progress and health…take advantage of it!
Monday
Front Squats!!
Fitness
90sec on/2:30min off x 4
-8 DB Snatch
-8 Burpees
Health
90sec on/2:30min off x4
-10 KBS
-8 Push-Ups
Tuesday
Snatch or Alternate Strength Work
Fitness
7min AMRAP
-5 T2B
-7 Thrusters
-20 DU
Health
4 Rounds
-7 Leg Raises
-7 DB Thrsuters
-20 Single Unders
*7min cap*
Wednesday
Full Body Accessory/Stability Work
Health
-AB 50/35 cal
-80 Jump Squats
-60 Box Jumps
-40 Push-ups
Ftiness
-Row 1000m/800m
-80 Wall Ball Shots
-60 Box Jumps (STEP DOWN)
-40 Push Ups
*15min Cap
Thursday
Core Work!!
28min EMOM
Health
1: 40sec Row
2: 12 Goblet Squats
3: 40sec Bike
4: 10 Ring Rows
Fitness
1: 40sec Row
2: 12 Goblet Squats
3: 40sec Bike
4: 6 Renegade Rows
Friday
Clean and Jerk or Alternate Strength Work
Health
4 Rounds/Rest 1min
-Row 10/8cal
-12 KBS
-10 KB Lunges
Fitness
Every 2:30 for 10min
-AB 15/10 cal
-10 Hang Power Cleans
-8 Front Squats
Saturday
Health
n teams of two, alternating each movement, complete ten rounds for time of:
500/400 Meter Row
10 Goblet Squats
10 Burpee Box Step-Overs (20″/18″)
Fitness
In teams of two, alternating each movement, complete ten rounds for time of:
500/400 Meter Row
10 Overhead Squats (52/35)
10 Burpee Box Jump-Overs (24″/20″)
