Alright… Don’t Forget!!!
Schedule Change Begins Today!!!
Only 1 Change…
The 5:15AM… 12:00PM… 4:30PM… 5:30PM… & 6:30PM Remain The Same…
BUT… The 7:30AM Is Pushed Back To 8:00AM…
And… Get Ready To See Some “New Coaches”… Well… Coaching…
And “New Coaches”… No Lies… Here’s The Whole Week…
Come Up With A Warm Up Plan…
BUT… If Anyone Has Questions… Don’t Be Afraid To Ask… I’m Still Gonna Be There For 2 More Weeks…
Monday…
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ALRIGHT… HERE WE GO!!!
Strength/Skill Work…
Snatch Balance
Heaving Snatch Balance
Snatch Drop
MetCon…
***Double Unders… Rx’d: M&F…. MOD: Alternating Singles…***
***OverHead Squats… From The Rack… Rx’d: M-95lbs/F-65lbs…***
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For a Total of 5 Rounds:
30 Double Unders
300 Meter Run
6 OverHead Sqauts
30 AbMat Sit Ups…TIME!!!
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3…2…1…GO!!!
Mando
Tuesday…
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ALRIGHT… HERE WE GO!!!
Strength/Skill Work…
Strict Press
Push Press
Push Jerk
Split Jerk
MetCon… “Freddy’s Revenge…”
***”Shoulder To OverHeads… From The Rack… Rx’d: M-185lbs/F-115lbs…***
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For a Total of 5 Rounds:
5 “Shoulder To OverHeads”
10 Burpees…TIME!!!
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Wednesday…
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ALRIGHT… HERE WE GO!!!
Strength/Skill Work…
Single DeadLifts
Touch & Go DeadLifts
Single & Controlled DeadLifts
MetCon…
***DeadLifts… Rx’d: M-225lbs/F-155lbs…***
***HandStand Push Ups… Rx’d: M&F…***
***Box Jumps… Rx’d: M-24″/F-20″…***
***American KettleBell Swings… Rx’d: M-53lbs/F-35lbs…***
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For Time:
22 DeadLifts
22 HandStand Push Ups
22 Box Jumps
22 American KettleBell Swings
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16 DeadLifts
16 HandStand Push Ups
16 Box Jumps
16 American KettleBell Swings
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10 DeadLifts
10 HandStand Push Ups
10 Box Jumps
10 American KettleBell Swings
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4 DeadLifts
4 HandStand Push Ups
4 Box Jumps
4 American KettleBell Swings…TIME!!!
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Thursday…
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ALRIGHT… HERE WE GO!!!
Strength… Rest Day!!!
MetCon… Tactical Thursday 134
***DB “Snatches”… Pick Your Poison…***
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For Time:
42 OverHead Alternating DB “Snatches”
21 Pull Ups
30 OverHead Alternating DB “Snatches”
15 Pull Ups
18 OverHead Alternating DB “Snatches”
9 Pull Ups
10 OverHead Alternating DB “Snatches”
5 Pull Ups
200 Meter Run…TIME!!!
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Friday…
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ALRIGHT… HERE WE GO!!!
Strength…
MetCon…
For Time:
300 Meter Run
25 Double Unders
25 AbMat Sit Ups
25 OverHead Squats
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20 “Shoulder To OverHeads”
20 Double Unders
20 AbMat Sit Ups
20 Burpees
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15 DeadLifts
15 HandStand Push Ups
90 Double Unders
90 AbMat Sit Ups
15 Box Jumps
15 American KettleBell Swings
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10 OverHead Alternating DB “Snatches”
10 Double Unders
10 AbMat Sit Ups
10 Pull Ups
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5 Double Unders
5 AbMat Sit Ups
Straight Shot Run…TIME!!!
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Saturday…
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ALRIGHT… HERE WE GO!!!
9:00AM: Saturday Sweat Sesh… ?!?!
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Sunday…
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ALRIGHT… HERE WE GO!!!
Active Rest Day… GET OUT & DO SOMETHING!!!
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RainCrossStrengthandConditioning 