04/10/2020

Full Tools for STRENGTH
Power Clean + Push Jerk (9 x 1-3 (1-3 PC&J Singles); building waves)
Waves:
1: [email protected]% [email protected] 65% [email protected]%
2: [email protected]% [email protected]% [email protected]%
3: [email protected]% [email protected]% [email protected]%
Deadlift (5 x 5 @ 90% of your heavy set from Tuesday)
Romanian Deadlift (RDL) (4 x 15-20; light to medium weight)
Metcon (AMRAP – Rounds and Reps)
Accessory Conditioning
20 min x
8-12 Single-Arm DB Strict Press
10-15 Ring Row
12-18 Bentover Reverse Flye
20 AbMat Sit Ups or Hollow Rocks

Keep a medium pace and elevate your heart rate a little bit
Should be aiming for about 5-6 rounds

Limited Tools for STRENGTH
Metcon (AMRAP – Reps)
DB Power Clean and Jerk
EMOM x failure
– Starting at 5 reps and adding 1 rep per round, complete DB Clean and Jerks until you cannot finish all reps in a minute.
– Alternate arms each minute
– record the reps of your last set
– one head of the DB should touch the ground, but power clean and push jerk it
Metcon (AMRAP – Reps)
KB Swings
4 Rounds x
max reps America KBS in a minute
– rest 1 minute
max reps alternating Single Arm KB Swing in a minute
– rest 1 minute
Metcon (AMRAP – Rounds and Reps)
12 min AMRAP
10 Front Rack Walking Lunge
5 Single Leg Burpees – L
10 Front Rack Walking Lunge
5 Single Leg Burpees – R
Metcon
4 Rounds
8-10 Single Arm Strict Press
10-15 Single Arm Bentover Row
15-20 Hollow Rocks

Full Tools for ENDURANCE
Holleyman (Time)
30 Rounds for time of:
5 Wall-Ball Shots, 20# /14#
3 Handstand Push-ups
1 Power Clean, 225#/ 155#
In honor of U.S. Army Staff Sergeant Aaron N. Holleyman, 27, of Glasgow, MT, was killed on August 30, 2004
Metcon (AMRAP – Reps)
4 Rounds:
20 seconds on / 40 seconds rest
Max Reps Burpee Box Jumps
– record best round
– rest 2 min before starting the next part
Metcon (AMRAP – Reps)
4 Rounds x
20 seconds on / 40 seconds light jog
Max Reps Burpee Box Jumps
– record best round
– rest 2 min before starting the next part
Metcon (AMRAP – Reps)
4 Rounds x
20 seconds on / 40 seconds hollow rocks
Max Reps Burpee Box Jumps
– record best round

Limited Tools for ENDURANCE
Whitten (Time)
5 Rounds for time:
22 Kettlebell swings, 70# / 50#
22 Box jump, 24” / 20"
400m Run
22 Burpees
22 Wall-Ball Shots, 20# /14#
In honor of Army Captain Dan Whitten, 28, of Grimes, Iowa, died February 2, 2010

– American KB Swings
– If you don’t have a Wall Ball, do KB Thruster
Metcon (AMRAP – Reps)
4 Rounds:
20 seconds on / 40 seconds rest
Max Reps Burpee Box Jumps
– record best round
– rest 2 min before starting the next part
Metcon (AMRAP – Reps)
4 Rounds x
20 seconds on / 40 seconds light jog
Max Reps Burpee Box Jumps
– record best round
– rest 2 min before starting the next part
Metcon (AMRAP – Reps)
4 Rounds x
20 seconds on / 40 seconds hollow rocks
Max Reps Burpee Box Jumps
– record best round

General Fitness
Metcon
General Fitness
Stuff that everybody can do!

Shoulders and Core:
Tempo Crunch – one leg out/one leg in, hands under butt
Bird Dog – On all fours, opposite hand and foot extended away

3 Rounds:
5/5 Tempo Crunch 5500 (5 sec up, 5 sec hold, down and right back into the next one)
10 Alternating Bird Dog w/ 5 sec hold per movement
5/5 Side Plank with 5 sec hold on tuck

3 Rounds:
4 Inch Worm
8 Alternating Yoga Lunge (foot to hand)
4 Push Ups
10-Second Up Dog (or Cobra) hold

SKILL WORK:
check out the videos we posted on the FB group page and complete 10-15 minutes of either "HS Hold Progression", "HS Push Up Progression" or "HS Push Up Accessory"

10 Rounds for Time
7 Push Ups
7 Air Squats
28 Running High Knees

GET BETTER AT DOUBLE UNDERS
Pick 1
*but wait, I don’t have a jump rope! No prob, just do little tuck jumps!*

Double Under Challenge 1:
Complete 500 Jump Rope Singles; every five reps, jump as high as you can

Double Under Challenge 2:
Complete 300 Double Unders

Double Under Challenge 3:
In Unbroken Sets only, complete
10-20-30-40-50-50-40-30-20-10 Double Unders

Double Under Challenge 4:
2 min on/1 min rest x 5
Max reps double unders