Monday April 6, 2020
Title: Q1/3
Status: pending

Warmup: 5:00 Foam Roll
+
Every 1:00 for 9-12:00 perform…
1- 10/side Sumo Stance Side to Side Hip Opener
2- 10 Lying Groin Openers
3- 10 Seated Seneca Press (in warmup, no weight needed, or small weight, soup cans)

A) Strength: :30on/:30 off x 16
-aim to move steadily throughout the entire :30
1- 1 1/4 Air Squat w/ pauses
2- Drop Lunges – Alternating (Scaled: Reverse Lunges
3- Pushup + Shoulder Tap
4- Dead Bugs
B) Conditioning: :40on/:20 off x 12 (2 stations, 6 sets

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Monday March 30, 2020
Title: Q1/2
Status: pending

Warmup: 5:00 Foam Roll

A) 3 Rounds of…: 10 Arrested Sumo Squat
3up/3down Lunge Rotations
10 Arrested Good Morning
10 Eggbeaters/direction
B) 4 Rounds of…: 8-12 Split Squat/side @ controlled tempo, rest up to :20 b/w legs
Rest :60
8-10 Single Leg Glute Bridge w/ hip flexion/side
rest :60
8-10/side Side Plank w/ Leg Raise/side
rest 2:00
C) 16:00 Amqrap of…: 10 Mountain Climbers/side
20 Jumping Jacks
6/side Front Plank w/ opposite arm/leg raise
8/leg Jumping Split Squat
6/side Rolling Plank

Cooldown: Cat Pulling It’s Tail 3:00/side
+
Box Shoudler Stretch Against Wall

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Monday March 23, 2020
Title: Q1
Status: pending

Warmup: 5:00 Foam Roll

A) 3 Rounds of…: 5 Seneca Stretch
–
10 Lying Groin Openers
–
5 T-Spine Starfish/side
–
5 Bird-dog/side
-rest as needed
B) 4 Rounds of…: 8 Rear Foot Elevated Split Squat/side @ 3111 tempo, rest up to :20 b/w legs
Rest :90
12-15 Sumo Squat @ 3111 tempo (shins are like pillars, no knees inside toes)
rest :30
:30 Wall-sit
rest :30
6-8 Rolling Plank/side
C) :30on/:30 off x 16: 1- Air Squats @ Controlled tempo
2- Hand Release Pushups
3- Jumping Split Squat (focus on landing solid,

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Tuesday March 17, 2020
Title: Quarantine 1
Status: pending

Warmup: 5:00 Foam Roll

A) 3 Rounds of…: 5 Seneca Stretch
–
10 Clamshells/side
–
10 Glute Bridge w/ pause @ top
–
5 T-Spine Starfish/side
B) Strength: 4 Rounds of…
12 Arrested Good Morning
rest up to :45
10 Triangle Pushups
rest up to :45
:40 Chinese Plank (use two chairs, obedient dog, small child, etc.)
rest up to :45
8 Rolling Plank/side (elbow)
rest up to 2:00
C) For Time: Rx’d:
50-40-30-20-10 Jumping Jacks
25-20-15-10-5 Pushups

Scaled: 5 Rounds of…
15 Jumping Jack
10 Pushups

Cooldown: Caterpillar 2:00
Butterfly 3:00
Half-Butterfly 2:00/side
Child’s Pose 4:00

—–

Wednesday March 18, 2020
Title:

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Monday July 30, 2018
Title: Monday
Status: pending

Warmup: 3:00 General Movement
+
2-3 Rounds of… (light kb’s)
4/side Alternating 1/2 Turkish Get Up
6 Backwards Stepping/Alternating Goblet Lunges/Leg (No Band)
8 Sumo Goblet Squat
10 Kb Deadlift
A) Strength- Every 1:00 for 20:00 perform…: Health: (5 stations, 4 rounds @ each)
1- 12 Russian Kb Swings @ heavy weight
2- 8 Medball Slams @ 14-20#
3- :40 Front Plank
4- 3 Hang Db Snatch/Arm
5- Rest

Fitness:
1 Hang Power Clean or 1 Power Clean

Advanced
1 Power Clean
B) For Time: Health:
400m Row
10/side Alternating Kb Thruster @ light

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Monday July 23, 2018
Title: Monday
Status: pending

Warmup: Perform 3:00 General Movement (Rowing, Skipping, Jogging, Pedalling, Sun-Salutations, Freestyle Movement) *
+
3 Rounds of…
:30/side Floor Pec Drill
8 Cuban Press (light)
8 Trap 3 Raise
8 Ring Rows
*Get your blood flowing, focus on areas of your body that will be used in A and B. It is ok to increase your heart-rate here to an 6-7/10 RPE

A) Strength: Health:
A- Perform 5 sets of 3 Scaled Rope Climbs.
B- Perform 4 sets of 10 Ring Rows.

Fitness:
A- 5 Sets of

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Monday July 16, 2018
Title: Monday
Status: pending

Warmup: Perform 3:00 General Movement (Rowing, Skipping, Jogging, Pedalling, Sun-Salutations, Freestyle Movement) *
+
3 Rounds of…
20m/arm Single-Arm Overhead Carry
:30/side Lax Ball Smash Shoulder/Pec/Scap
3-5 Reps of (Hang Muscle Snatch + Overhead Squat)**
*Get your blood flowing, focus on areas of your body that will be used in A and B. It is ok to increase your heart-rate here to an 6-7/10 RPE
**Empty Bar

-Non barbell athletes sub the barbell work for 10 Russian Kb Swings + 10 seated z-press

A)

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Monday July 9th

Warmup: Perform 3:00 General Movement (Rowing, Skipping, Jogging, Pedalling, Sun-Salutations, Freestyle Movement) *
+
3 Rounds of…
10 Arm Swings Forwawrd
10 Arm Swings Backwards
6-8 Kb Curl and press
:30/side Banded Lunge Lat Stretch

*Get your blood flowing, focus on areas of your body that will be used in A and B. It is ok to increase your heart-rate here to an 6-7/10 RPE

A) Strength (20:00):
Health:
A- Every 2:30 for 4 sets perform 8 Hand Release Pushups
B- Every 2:30 for 4 sets perform Db Bench

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Tuesday July 3, 2018
Title: Tuesday
Status: pending

Warmup: 3:00 General Movement
+
2-3 Rounds of… (light kb’s)
4/side Alternating 1/2 Turkish Get Up
6 Backwards Stepping/Alternating Goblet Lunges/Leg (No Band)
8 Sumo Goblet Squat
10 Kb Deadlift

A) Strength- Every :90 for 12 Rounds perform the following::
Health: (4 sets of 3 exercises)
1- 10 Russian Kb Swings (looking to go heavy-ish here)
2- 10 Weighted Hip Bridges
3- :30-:45 Front Plank

*Weight hip bridge with kb on hips

Fitness:
1- 2 Box Jumps w/ Step-down
2- 1 Power Clean or Hang Power Clean + Hang Power

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Monday June 25, 2018
Title: Monday
Status: pending

Warmup: 3:00 General Movement
+
2-3 Rounds of… (light kb’s)
4/side Alternating 1/2 Turkish Get Up
6 Backwards Stepping/Alternating Goblet Lunges/Leg (No Band)
8 Sumo Goblet Squat
10 Kb Deadlift

A) Strength- Every :90 for 12 Rounds perform the following::
Health (4 sets of 3 exercises)
1- Medball Cleans 8 reps
2- Weighted Hip Bridges 6 reps @ 3211 tempo
3- 10 Steps Monster Walk/side

*Weight hip bridge with kb on hips

Fitness
1- 2 Box Jumps w/ Step-down
2- 1 Power Clean or Hang Power Clean + Hang Power

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