Thursday, July 30, 2020

July 30, 2020

WORKOUT:

30 jumping jacks

10 lunge with thoracic twist

8 DB strict press L/R

8 DB high pull L/R

8 DB bicep curls

x 2 rounds

 

A. Every 3 mins x 4 rounds:

20/15 Cal Air bike or 22/18 Cal Row 

8 Alternating DB Box step overs

+

Every 3 mins x 4 rounds: 

200m Run 

20 KBS @53/35# 

+

Every 3 mins x 4 rounds: 

18/12 Cal air bike or 22/18 Cal row  

6-8 Devils press (moveable weight nothing heavy) 

+

Core Finisher (if time): 

15/side Standing DB side bend 

15/side Standing DB Halo 

15/side Leg lifts over DB 

x 3 rounds

 

BOOTCAMP (at the track):

3 rounds :

50 air squats 

400m run 

40 sit ups

200m run 

30 push ups

Rest 2-3 mins 

+
Stair finisher (coach’s choice =) 

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Wednesday, July 29, 2020

July 29, 2020

WORKOUT

Warm-up

Coach's Choice

 

then:

 

A. 1 Power clean + 1 Squat clean - build to a tough set over 10 mins

B. Every 90 sec x 6 sets:

2 Barbell strict press + 2 push press + 2 Push Jerks 

*good reps here 

C. For time:

500m Row 

50 air squats 

40 butterfly sit ups

30 pushups 

20 Power Snatch @95/65# or DB Alternating (20/side)

30 push ups 

40 butterfly sit ups

50 air squats 

500m Row

*20 min Time cap 

 

BOOTCAMP

Every 4 mins x 5 sets:

20 Ball slams 

20 ball Jumping squats

20 Alternating Single leg v-ups 

+

For time:

100m Run with carrying ball 

15 Ball Deadlifts 

10 Ball push press 

x 4 rounds 

 

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Tuesday, July 28, 2020

July 28, 2020

WORKOUT

A1. Db Bench press @30x1 x 8-10 tough reps x 4 sets

Rest 30 sec

A1. DB Bent over row @30x1 x 8-10/side tough reps x 4 sets

Rest 30 sec

A3. DB Lat pullover x 8-10 tough reps x 4 sets

Rest 30 sec

B. Every 3 mins x 5 sets:

200m Run 

10 DB Squat clean Thrusters @40/25# per hand 

5 no push up burpees over DB’s

C. Finisher:

15 left side plank hip taps

15 right side plank hip taps

20-30 sec hollow hold 

x 3 sets

Rest as needed

 

BOOTCAMP

4 sets:

10/leg weighted cossack lunge

Rest 20 sec

20 banded good mornings

Rest 20 sec

20 banded pull apart 

Rest 20 sec

20 Banded high pulls 

Rest 20 sec

*15 mins to complete this work

Rest 2 mins

+

12 min AMRAP:

15 KBS

30 walking lunges 

80 jump rope singles

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