Monday, August 24th, 2020
Swift Clean
Warm Up
Seated Pike Stretch 1-2 mins
Child’s pose on bench/box 1-2 mins
3 Rounds:
10 Plate GTO
10 Alt. Mt Climbers w/ 2 sec hold
10 sit-ups
Tuesday, August 25th, 2020
Outrun Me
Warm Up
Goblet/air Squat Hold (Light) 1min
Standing Straddle 1min
3 Rounds:
100m Run
10 R1: Scap Pulls R2: Kip Swings R3: Pullups (or bent over row w/ any object)
5 reps of:
Lunge + Lunge + Goblet squat (light or body weight) = 1 Rep
Outrun Me
For Time:
800m Run
21 C2B
21 Goblet Squats #70/53
600m Run
15 C2B
15 Goblet Squats #70/53
400m Run
9 C2B
9 Goblet Squats #70/53
Accessory
3-4 sets
8-12/side Banded RDL + single arm row
:30sec/side Single leg wall sit (or wall sit)
Wednesday, August 26th, 2020
Elevated Load Up
Warm Up
Overhead T-Spine rollout 2mins
KB Calf Smash 1min/side
Seal Pose 1min
Run a 6min clock and perform the following for quality:
10 Hollow Rocks
10 Squats above parallel (ea. round improve depth).
Friday, August 28th, 2020
Outrun Me
Warm Up
Pigeon Pose 1min/side Lying front rack stretch 1-2min
10 Split stance reach through to OH reach
6-8 Boot Strappers
3 Rounds w/ and empty BB or PVC/broomstick
5 Press
Gluteus Maximus
AMRAP 14
2,4,6,8 etc...
2 Thrusters #115/75
2/2 Alt. DB Lunges #50's/35's
20 Cals on Air Dyne (Bike)
*Bike Cals stay the same each round.
*Add 2 reps to Thrusters and Alt. DB Lunges each round.
Cool Down
-Bike/walk (or any apparatus for an easy 4-5 minutes)
-Pigeon Pose 1-2mins/side
-Thread the needle stretch 1-2mins/side
Saturday, August 29th, 2020
Outrun Me
Warm Up / Mobility
90 degree Pec opener 1min/side
Down Dog w/ heel pedal :30sec
3-4 Rounds:
3 Burpees
5/5 Box Step ups to lower height
5 Empty BB Bench Press (increasing to light wt) or pushups
Stability Pump
10 Rounds for time:
3 Devil's Press 50's/35's
6 Box Jump 30"/24"
9 Bench Press 135/95
100' Single KB Front Rack Carry 70/53
30min CAP