Great job on the Retesting last week! There were a TON of new PR’s set and you all looked very strong and technique has much improved as well!!!
We have 2 weeks before we begin our new training cycle so we will be working on a lot of stability, core, etc these next 2 weeks and having some fun! We will give you a video outline of the next training cycle next week so you know what is coming!
There will be bonus work each day as well if you want to stay after or come early to complete that.
Monday
4 Sets
6/6 Split Squats
5/5 Medball Throws
-:20/:20 Pallof Hold
Health
Every minute, on the minute, for 10 minutes (5 sets of each):
Minute 1 – Strict Pull-Ups x Max Reps in 40 seconds
Minute 2 – Alternating Dumbbell Snatches x 20 reps
Fitness
Every minute, on the minute, for 10 minutes (5 sets of each):
Minute 1 – 5 Hang Snatches
Minute 2 – 6 Bar Muscle-Ups or 12 Pull-Ups
Pick a weight for the snatches that will challenge you, but that you will be able to perform with good mechanics throughout the duration of the workout.
Tuesday
4 Sets
-5/5 Half Kneeling BU Press
-6 Sumo Stand KB Rows
-40m KB Front Rack Carry
Health
For time:
30/20 Calories of Assault Bike (or 40/30 Calories of Rowing)
400 Meter Run
20 Goblet Squats
40 Jumping Lunges
Fitness
For time:
30/20 Calories of Assault Bike (or 40/30 Calories of Rowing)
400 Meter Run
10 Front Squats (70/45)
20 Burpee Box Jump-Overs (24″/20″)
10 Front Squats
Wednesday
4 Sets
-6/6 2-KB/DB Wall Assisted SL RDL
-5 Strict Pull-ups
-:30 Plank
Health
Complete as many rounds and reps as possible in 12 minutes:
9 Dumbbell Push Presses
12 Push-Ups
15 Kettlebell Swings
Fitness
Complete as many rounds and reps as possible in 12 minutes:
12 Deadlifts (80/50)
6/6 Dumbbell Push Press (50/35)
12 Ring Dips
Thursday
4 Sets
-5/5 SL Reach n’ Touch
-10 Hip Bridges
Health/Fitness
Every 10 minutes, for 40 minutes (4 sets) for times:
Row 500 Meters
Run 800 Meters
50 Double-Unders
Modify the workout appropriately such that you get between 2-3 minutes of rest between sets. The intent is smooth pacing and four sets that are very similar in time
Friday
4 Sets
-8/8 SA DB Bench
-:20-:30 Keg Hug
-:20/:20 Shoulder Stabilizatoin
Health/Fitness
Complete as many rounds and reps as possible in 14 minutes of:
40 Single-Unders
30 Alternating Dumbbell Snatches
20 Goblet Squats
10 Strict Pull-Ups
Saturday
Health
In teams of two, alternating rounds, complete five rounds each for time of:
Row 500/400 Meters
12 Dumbbell Thrusters
12 V-Ups
Fitness
In teams of two, alternating rounds, complete five rounds each for time of:
Row 500/400 Meters
12 Thrusters (43/30)
12 Toes to Bar
