Saturday, May 23rd

ADW

Prowler Push 1:00

Rest 1:00

KB Deadlifts 1:00

Rest 1:00

Knee Grab Situps 1:00

Wall Balls 1:00

Rest 1:00

3 Rounds

 

Friday, May 22nd

ADW

“Team Training”

400 yard sprint

100 Pullups

200 Pushups

300 Squats

400 yard sprint

For the runs, one person sprints 40 yards and rest while the other sprints 40 yards, until they have completed 400 yards total.

For the pull-up, pushup, squat portion one person works while the other rest.  This portion can be performed in two manners.

1. perform all 100 pull-ups, then all 200 pushups, then all 300 squats

2. perform a round of 5 pull-ups, 10 pushups, and 15 squats for 20 rounds.

 

Time cap is 40 minutes.

Thursday, May 21st

ADW

Hurricane: 

ROUND 1: 3 sets

 1x 120 Sprint
ROUND 2: 3 sets

 1x 100 Sprint
10x DB Curl
ROUND 3: 3 sets

 1x 80 Sprint
8x Pushups
12x Bicycle crunches

Wednesday, May 20th

A1) Bench Press 5 x 3

A2) Pullups 5 x 70% of max reps

 

B1) Floor Press 4 x 3

B2) SA Row 4 x 12

 

C1) KB or DB SA Snatch 5 x 5 each arm

Tuesday, May 19th

ADW

 

WK 1

Sprint 40 yards

Lunge 20 yards

Bear Crawl 20 Yards

AMRAP in 7:00

 

WK 2

10 Back Extensions

10 Plank Burpees

10 (2-count) Mountain Climbers

AMRAP in 7:00

 

WK 3

30 MB Russian Twist

30 (4-count) Flutter Kicks

30 Jumping Jacks

AMRAP in 7:00

Monday, May 18th

ADW

 

A1) Deadlift 5 x 3

A2) SA half Kneeling Press 5 x 9

 

B1) SA KB Press 4 x 12 (each arm)

B2) Toes To Bar 4 x 12

 

C1) Situps x 50

Friday, May 15th

Circular Warmup

 

“Team Training”

Workout 1:

Sprint Relay

40 yards

AMAP in 6:00

 

Workout 2:

Pullups

AMAP in 6:00

 

Workout 3:

Wall Balls

AMAP in 6:00

Thursday, May 14th

Grinder Warmup

 

Round 1

Sprint 60 yards

10 pushups

10 Grab Situps

10 (2-count) Mountain climbers

Round 2

Sprint 60 yards

9 Pushups

9 Knee Grab Situps

9 (2-count) Mountain Climbers

Round 3

60 Yard Sprint

8 Pushups

8 Knee Grab Situps

8 (2-count) Mountain Climbers

Round 4

60 Yard Sprint

7 Pushups

7 Knee Grab Situps

7 (2-count) Mountain Climbers

Round 5

60 Yard Sprint

6 Pushups

6 Knee Grab Situps

6 (2-count )Mountain Climbers

 

Work all the way down to:

Round 10

60 Yard Sprint

1 Pushup

1 Knee Grab Situp

1 (2-count) Mountain Climber

 

Wednesday, May 13th

A1) Bench Press 5 x 5

A2) Pullup 5 x max strict reps

 

b1) Floor Press 4 x 5

B2) Barbell Row 4 x 5

 

Friday, May 8th

ADW

 

“Ladder”

Pullups 1,2,3,4,5,6,7,8….

Pushups 2,4,6,8,10,12,14,16….

Situps 3,6,9,12,15,18,21,24…

AMAP in 20 minutes