Friday, October 20, 2017

10.20.17

Fitness
A.AMRAP in 16:00
run 200 meters
crawl 1 length
10 decline push-ups @ 24/20
20 second tuck hang
B.side plank X 30 seconds ea
-½ moon X 6 breaths ea
-figure 4 pike x 6 breaths ea
-glute bridge w/hands under feet X 10 breaths
-forward fold w/PVC X 6 breaths
-breathe on back 4-7-8 for 3-5:00

Performance
A.for time
run 800 meters
10 deadlifts @ 50%
10/6 ring push-ups
run 400 meters
12 deadlifts @ 50%
16/9 ring push-ups
run 200 meters
14 deadlifts @ 50%
22/12 ring push-ups
100 meter sandbag run @ 60/45
B.sphinx X 60 seconds
-special shoulder #1 X 6 breaths ea
-bretzel X 10 breaths ea
-breathe on back 4-7-8 for 3-5:00



Thursday, October 19, 2017

10.19.17

Fitness
A.thrusters X 10-8-6-4-2; rest w/20 seconds of elevated child’s pose + 30 second walk-add weight ea set
B.5 sets
-row 250 meters @ 85-90%
-rest 30 seconds
-sideways ½ roll (lower body) from sphinx  X 10 (alt)
-rest 30 seconds
C.OA lat X 10 breaths ea
-IND w/fingers under feet X 10 breaths
-special shoulder #2 x 10 breaths ea
-breathe on back 4-7-8 for 3-5:00

Performance
A.30 minute Block
-run or row @ Z2 for 60 seconds
-crawl w/layouts X 60 seconds
-10-15 hollow rocks
-toggle roll X 10
-jump rope 45 seconds
-50 meter suitcase carry (switch ½ way)
-½ roll (lower body) from sphinx X 10 (alt)
B.penguin X 6 breaths
-90/90 external rotation X 6 breaths ea
-breathe on back 4-7-8 for 3-5:00

*Choose crawl-bear, spiderman, etc.

Wednesday, October 18, 2017

10.18.17

Fitness
A.4 sets @ 85%
AB .3 miles
run 200 meters
20 lateral box step-ups (10 ea side)
10 rings rows
5 sprawl-to-layouts
rest 2:00 b/t sets
B.½ moon X 6 breaths ea
-pike holding big toes X 6 breaths
-wrestler’s bridge X 10 slow reps (alt)
-90/90 internal rotation X 6 breaths ea
-breathe on back 4-7-8 for 3-5:00

Performance
A.5 sets
-AB 30 seconds @ 85-90%
-walk 30 seconds
-5 slow reps of swan
-½ moon X 5 breaths ea
-back squat @ 2111 X 5
-twisting lunge x 5 breaths ea
-rest 30 seconds
B.IND w/hands under feet X 6 breaths
-standing elbow pull X 6 breaths ea
-seated spinal twist X 6 breaths ea
-breathe on back 4-7-8 for 3-5:00

Tuesday, October 17, 2017

10.17.17

Fitness
A.3 rounds for time
row 500 meters
21 russian swings @ 55/35
15 p.lette push-ups
B.Barefoot
-windshield wipers X 30
-quadruped rocks X 30
-hang X 60 seconds
-seated spinal twist X 10 breaths ea side
-breathe on back 4-7-8 for 3-5:00

Performance
A.AMRAP in 15:00
run 200 meters
20 DUs
10 burpee box step-ups @ 24/20
10 pull-ups
B.front plank X 20 seconds
-pike holding big toes X 6 breaths
-front plank X 20 seconds
-OA lat X 6 breaths
-front plank 20 seconds
-down dog X 15 breaths
-breathe on back 4-7-8 for 3-5:00

Monday, October 16, 2017

10.16.17

Fitness
A.5 sets
-8 knees-to-elbows @ 1111
-10 alternating sideways apes
-10 reps (alt) special shoulder #1
-8 barbell bent over rows @ 1011
-hollow plank X 20 seconds
-forward fold w/PVC X 5 breaths
B.OA lat X 10 breaths ea
-glute bridge w/hands under feet X 10 breaths
-penguin X 10 breaths
-breathe on back 4-7-8 for 3-5:00

Performance
A.row 800 meters @ 85%
walk 60 seconds
+
5 sets
-3 clean pulls @ 100% of clean (drop all)
-5 bar dips @ 1111
-forward fold w/PVC x 5 breaths
-rest 30 seconds
+
row 800 meters 5-10 seconds faster than 1st time
B.½ moon X 6 breaths ea
-glute bridge w/hands under feet X 6 breaths
-penguin X 6 breaths
-90/90 internal rotation X 6 breaths ea
-breathe on back 4-7-8 for 3-5:00
*more than 10 dips = add weight

Friday, October 13, 2017

10.13.17

Fitness
A.30 Minute Block
-row or AB 60 s @ Z2
-DB OH press (pronated) @ 1111 X 6-8
-cobra X 5 breaths
-toggle roll X 10
-row or AB 60 seconds @ Z2
-founder X 20 seconds
-jump rope X 30 seconds
-HS pike hold X 20-30 seconds
-child’s pose X 5 breaths
B.pike holding big toes X 10 breaths
-windshield wipers X 20 (alt)
-special shoulder #2 X 10 breaths ea
-breathe on back @ 2-8-4 for 3-5:00
*note: Feet on box for HS pike hold if possible.

Performance
A.AMRAP in 20:00
-run 200 meters
-1 length traveling DUs
-25/15 push-ups
-15 russian swings @ 55/35
-100 meter sandbag carry @ 60/45
B.dorsi X 10 breaths ea
twisting lunge X 10 breaths ea
-up dog X 6 breaths ea
-bretzel X 10 breaths ea
-breathe on back @ 2-8-4 for 3-5:00

Thursday, October 12, 2017

10.12.17

Fitness
A.AMRAP in 16:00
-run 200 meters
-10 sandbag GTS @ 60/45
-10/5 pull-ups
-20 lunges (alt)
B.bad X 10 breaths ea
-OA lat X 10 breaths ea
-dorsi X 10 breaths ea
-breathe on back @ 2-8-4 for 3-5:00

Performance
A.3 sets
-run 600 meters, row 700 meters, AB .75 mile @ 85% (1 per set, must do all 3)
-elevated cossack squat X 12-15 ea side
-supinated pull-ups @ 1311 X 5-6
-OA lat stretch X 5 breaths ea
-ring rows X 8-10
-forward fold w/PVC X 5 breaths
-walk 30-60 seconds
B.cobra X 6 breaths
-seated spinal twist X 10 breaths
-breathe on back @ 2-8-4 for 3-5:00