#3

#3

Monday, September 19, 2016

10/1/16


♥️DL
♦️PC
♠️MAN MAKERS
♣️PLATE G2OH 
RF= 15 CAL SKI/ROW
BF= 3 BUILD UPS 

9/30/16

Warm up
10 reps 3 sets
KB swings, KB head cutters, walking lunges total 

5 build ups/50 DU/ 10 box jumps
X3
1 lap/ 25 CAL ROW/ 10 burpee broad jumps 
X4
5 sled runs/50 TRX mountain climbers/10 slide board hamstring curls 
X5 

Core/stretch 

9/29/16

Warm up 
3 way shoulder series 
10 reps x3 

Find your one rep max 
10 min POWER CLEAN
3x5 3x3 3x2 1,1,1...
2 min rest 
10 min BENCH PRESS
3x5 3x3 3x2 1,1,1...
2 min rest 
10 min BB THRUSTERS
3x5 3x3 3x2 1,1,1...
2 min rest 
10 min AMRAP 
40 TT/30 RT/20 SIT UPS/10 V-UPS/5 BURPEES


9/28/16

Warm up 
5 goblet squats 3 build ups 2 burpees x2 

200 M row/100 jump rope/50 sledges/25 wall balls/5 PC/1 Lap
X8 

Core/stretch 

9/27/16

WHOLE CLASS running clock 
*every minute two new ppl SKI 10 CAL
   repeat once everyone has gone 

Pick 1 from A&B to make a combo ladder...10/10 6rds
A)Lat pull, pull ups, curl to press, hang clean(x5)
B)tori ext, skull crushers, dips, tricep push ups 

KB box push ups/ sled row/ floor presses
10/20 yd/ 15
6rds

Bungee rope pulls + man makers
5 rope pulls 5 man makers 
6rds

Core coaches choice 

9/26/16

Front squat 
2x10 2x8 2x6 2x4 
Btw sets 5 tire flips (big tire) + (10 small tire)

RDL
2x10 2x8 2x6 2x4
Btw sets 10 cal row 

Rev lunge 
2x10 2x8 2x6 2x4 each leg 
Btw sets 5 box jumps + 30 Jump Rope

Core coaches choice 

9/24/16

♦️CAL ROW
♥️WALL BALLS
♣️BURPEE BROAD JUMPS
♠️POWER CLEAN
RF= Lat push up walk
BF= plate push down turf and back