Warmup:
Coach Led

Today will be a strength and mobility day
-or-
Workout:
2k Row
then 2mile run.
Time will be for both, not broken up.

Rest Day!

Warmup:
Abmat Situps
Air Squats
Ball Slams
Pass Throughs
Med Ball Cleans
Barbell or PVC Thrusters

Strength:
Thrusters-speed and strength

Workout:
14 Minute AMRAP
14 Wall Balls
14 Toes to Bar
14 Double Unders
14 KB Swings

Courtesy of SCF

Warmup:
4 Minutes partner rowing, alternate every 10-12 pulls
Pull hard and fast, get your heart rate up
Partner over and unders
Pushups
Air Squats
Planks

Skill:
L-sits and TTB
Clean Pulls

Workout:
16 Minute EMOM
1: 8 Power Cleans-unbroken
2: 8 Pause Ring Rows (one second pause at top and bottom)
 or Pullups


Courtesy of SCF

Warmup:
Coach Led

Strength:
Front Squat: build to a heavy 3

Workout:
5 Rounds
400m Run
15 Front Squats


Courtesy of SCF

Open Gym!

Warmup:
Row 750m
Air Squats
Lunges
Situps


Workout:
5 Minutes Max Shoulder to Overhead
5 Minutes Max Ring Work (ring row/ring pushup/ring dip) pick one and stick to it
5 Minutes Max Plated Overhead Lunge
5 Minutes Max Distance Row

Rest Day!

Warmup:
750m Row
Pass Throughs
OHS w/ PVC
Planks
Slow Burpees
Ring Rows
Foam Roll

Strength:

Power Clean…build to a heavy 2

Workout:
7 Rounds
7 Thrusters
7 TTB
7 KB Swings

Warmup:
Run
Row
Pullups or Ring Rows
Good Mornings
Arm Circles
Pushups
Foam Roll

Strength:
Push Press, build to a heavy 5

Workout:
9 Minute AMRAP
5 Hspu
10 Mountain Climbers

Rest 2 Minutes

9 Minute AMRAP
 5 Ring Dips
10 Double Unders

Warmup:
Row 1K
3x 20 sec sit runs
20 PVC good mornings
15 bar good mornings-very light
10 bar good mornings-light
20 Air Squats
20 Lunges
Arm Circles

Strength:
Strict Pullups
5x 2-10 reps strict

Workout:
2 Rounds
25 Goblet Squats
400m Run
25 Burpees

Group Workout at 3pm!

"Danner Remix"

In teams of two complete the following: 

500 Double Unders/Singles x 3

400m Waiter Walk

300 Box Jumps

200 Hang Power Cleans

100 Push Press

Birthday Workout…Happy Birthday Greg.

Warmup:
Jump in Place-3 Rounds-30 sec on-15 sec rest
Air Squats-3 Rounds-30 sec on-15 sec rest
Pushups 3 Rounds-30 sec on-15 sec rest
Hi Knees-2 Rounds-10 sec on-10 sec rest
Sit Runs-2 Rounds-10 sec on-10 second rest
Burpees-2 Rounds-10 sec on 10 second rest
15 Arm Circles front and back

Workout:
"44"
4 Rounds
40 Box Jumps or Stepups
40 Situps
40 Lunges
40 KB Swings

Happy Birthday Grim!!!

Rest Day...

Workout:
20 Minutes
Evens: Burpees
Odds: 5 HPC + 1 Front Squat

Work on Mobility and Stretching!

Warmup:
2x100m Run at slow pace
PVC Push Press
PVC Partner Hurdles
Side Planks
Prone Planks
Waiters Walks
50m Jog050m Skip back

Strength:
Strict Press: 5-5-5-5-5 Progressive
Box Jumps: 5-5-5-5-5 Progressive

Workout:
12 minute AMRAP Ladder
3-6-9-12-15-18…and so on
DB Snatches
Situps-any variation
Box Jumps


Courtesy of SCF

Warmup:
Row 500m
OHS with PVC
Ring Rows
Pushups
Squat holds
Foam Roll
2 Rounds of Cindy quickly

Strength:
Overhead squat…build to a heavy 5

Workout:
20 Minute AMRAP
100m Run
7 Pullups
10 Front Rack Lunges

Open Gym!!!

Warmup: 

Toe Walks

Heel Walks

Double Under skill work

Box Jump work

KB work

Strength: 

Clean and Jerk 1RM

Workout: 

3 Minute AMRAP

400m Run

Max Double Unders

Rest 3 Minutes and repeat for a total of 5 Rounds

Courtesy of SCF

Warmup:
Good Mornings
Toe Touches
Air Squats
Pullups
Pushup variations 2x10
Ring Holds 3x (5-20 seconds)
Planks R + L (30 seconds each)
RDL with PVC or light bar

Strength:
Front Squat: build up to a heavy 5 in 12 minutes

Workout:
400m Run
Then…

21-15-9
Wall Balls
Sumo Deadlift High Pulls
Push Press
Box Jumps

Then…
400m Run



Courtesy of SCF

Stick with your goals!

Warmup:
Row 500m
Toe Touches
Lunges
TTB
Good Mornings
Pushups

Strength:
Shoulder Press
3 sets of 4-6 Reps progressive
Ring Rows
3 sets of 8-10

Workout:
16 minutes
Odd minutes: 10 Hang Power Cleans
Even minutes: 100m Sprint

Warmup:
Row 500m
Toe Touches
OH Squats-pvc
Push up variations 2x10
Superman holds 2x10
Planks
Inchworms
Foam Roll

Strength:
Deadlift: Build up to a tough 5 in 12 minutes

Workout:
3 Rounds
7 Deadlifts
14 Wall Balls
21 Situps
28 Burpees



Courtesy of SCF

Makeup day!!!

Make up yesterday's benchmark or do 1/2 Cindy

10 Minute AMRAP
5 Pullups
10 Pushups
15 Air Squats

1st workout of the year!

We will retest the numbers on this again in about 4 months to see progress!

Workout:
L1:
500m Row
40 Air Squats
30 Situps
20 Pushups
10 Pullups

L2:
1000m Row
80 Air Squats
60 Situps
40 Pushups
20 Pullups

Happy New Years!!!

Time to kick it in. Set your goals and lets find accountability partners to make sure we stick to our goals.

This is our year of No Excuses. Progress will be be gained=)