Daily Training

 

Tuesday 11.24.2020

“FITNESS” A. Five rounds for time of: 300 Meter Run 12 Burpees 9/6 Strict Pull-ups Time cap: 25 minutes Rest until reasonably recovered, then…. B. Two sets of: Single Arm Dumbbell Row x 10 reps each arm @2111 Left Side Plank x 45 seconds Banded Pull Aparts x 15 reps @2111 Right Side Plank x […]

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Monday 11.23.2020

“FITNESS” A. Three sets of: 8 Single-Arm Deadlifts + 80-Foot Suitcase Carry* (Left) Rest 30 seconds 8 Single-Arm Deadlifts + 80-Foot Suitcase Carry* (Right) Rest 30 seconds L-Seated Dumbbell Press x 10-12 reps @ 20X1 Rest 30 seconds Front Leaning Rest on Rings x 30-40 seconds Rest 60-90 seconds *You may perform this with a […]

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Saturday 11.21.2020

“FITNESS” & “PERFORMANCE” In teams of two, alternate whole rounds to complete as many rounds and reps as possible in 25 minutes of: 10 Box Jump-Overs 15 Kettebell Swings 200 Meter Run “AEROBIC DEVELOPMENT” 3 sets: 500m at moderate pace Rest 30 seconds 400m at fast pace Rest 30 seconds 300m at faster pace Rest […]

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Friday 11.20.2020

“FITNESS” A. Every 90 seconds, for 18 minutes (3 sets of each): Station 1 — Strict Pull-ups x 8-10 reps @2111 Station 2 — Roll to Candlestick x 6-8 reps Station 3 — Single Arm Overhead Walk x 40-60 ft each arm (about 30 seconds per side) Station 4 — Hollow Rock/Hold x 45-60 seconds […]

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Thursday 11.19.2020

“FITNESS” A. Three sets of: Deadlift x 8 reps @ 3011 Rest 45 seconds Tempo Push-ups x 10-12 reps @1111 Rest 45 seconds Banded Palloff Hold x 45 seconds each side Rest 45 seconds Strict Toes to Bar or Hanging Leg Raises x 8-10 reps @ 2111 Rest 45 seconds B. In teams of two, […]

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