Friday, June 22, 2018

Saturday, 23 June

Who's ready for some swimming! Meet at the pool in Abrams gym at 10:30am for some "fun" in the water.

Warm Up: (on patio area)

20 arm circles forward
20 arm circles backward
1 lap frankenstein
1 lap butt kickers
1 lap high knees
2 laps karaoke
1 lap walking lunges

#1: Swim, 10 mins for Distance
#2: Swim, 4x25m Each For Time
#3: Swim, 25m for Total Time
#4: Swim, 500m for Total Time
#5: Swim, 10x50m Each For Time

We may not do all of the workouts based on time constraints and swimming skill levels

Thursday, June 21, 2018

Friday, 22 June

Warm-Up:
Coaches Choice

5:00 Skill Work on Strict Ring Muscle Up

Step 1: Hold finish position on rings
Step 2: With feet under your body, pull to chest, throw chest forward and hips back, push (or jump) up to the finish position
Step 3: Move feet forward and repeat step 2


30:00 AMPRAP

In 30 minutes:
Run 400m
Then in the remaining time AMRAP:
5 Pull-ups
10 Cleans 95/65
15 Abmat Sit-ups
Farmers Walk, 200m 106/70 (Men 2-53lb KBs/ Women 2- 35lb KBs)


Wednesday, June 20, 2018

Thursday, 21 June

Warm Up

3x
200 m Run
10 Air Squats
10 Kip Swings
10 PVC PT/ATW

3:00 Mins- Foam Rolling/ Accessory Work


Alt EMOM 10:00

Odd: Handstand Hold :40s
Even: Chin Over Bar Hold :40s

21-18-15-9-6 RFT
Wall Ball 20/14, 10/9
Broad Jump
Ring Push-Up

Tuesday, June 19, 2018

Wednesday, 20 June

Warm Up:

5:00 mins workout die   OR    Coaches Choice



Plank Hold for Max Time

8:00 EMOM 
5 Alternating Stationary Lunges With Plate Overheards 25/15
(1 Right Leg + 1 Left Leg = 1 Rep)

5 rounds for time of: 5 Deadlifts, 1x bodyweight 10 Burpee Over Bars

Monday, June 18, 2018

Tuesday, 19 June

Warm-up:

10 Kip Swings

2 laps Frankenstein
2 laps high knees
2 laps butt kickers
2 laps bear crawl
2 laps inchworms


Reps For Time:
30 Burpees


"Earn Your Tacos"

FGB Style: 5 Rounds, 1 min per station

Med Ball Cleans 20/14
Russian Kettle Bell Swings 53/35
Knees to Elbow
Air Squat
Push-Up
Rest 1 Min

Rotate immediately to the next station every 1 minute, the clock does not stop or reset between stations.


Sunday, June 17, 2018

Monday, 18 June

Warm Up:

100 Single Unders,

3x
10 Air Squats
10 Push-Ups
10 Ab mat sit-ups
1 Lap Walking Lunges

Shoulder Prep

AMReps: 2:00 Double Unders


Chipper- For Time:

12 Shoulder Press, 95/53lbs
Run 400m
12 Push Press, 95/53 lbs
Run 200m
12 Push Jerks, 95/53 lbs
Run 100m

Friday, June 15, 2018

Saturday, 16 June

With a partner, double "Fat Amy"  one athlete working at a time
2RFT
50 air squats
10 burpees
40 sit-ups
10 burpess
30 alternating lunges
10 burpees
20 KBS (53/35)
10 burpees
10m bear crawl
10 burpees
20 KBS (53/35)
10 burpees
30 alternating lunges
10 burpees
40 sit-ups
10 burpees
50 air squats