Monday 10/4
AMRAP4
100 DUs / 200 SUs
20 Sit-ups
Max Rep SA DB C&J (alt sides as needed)
*Rest 3 MIN*
AMRAP4
50 DB lateral hop overs (over & back = 1)
20 Russian Twists
Max SA DB Snatch (alt sides as needed)
*Rest 3 MIN*
AMRAP4
400m Run
10 Burpees
Max SA DB Thruster (alt sides as needed)
Then
Tabata Stretch
:20 on / :10 off
Down Dog
Up Dog
Child’s Pose
Frog
Piriformis
Tuesday 10/5
20MINS for Quality
5-10 Deadlifts
5-10 Strict Dips > Ring Push-ups > Push-ups
5-10 Single Arm Ring Rows (per side) > Single Arm Bent Rows
Then
6MINS
Deck of Card
CORE
Hearts: Russian Twists
Diamonds: Bird Dogs
Spades: Plank Leg Raises
Clubs: Flutter Kicks
Wednesday 10/6
“Fight Gone Kettlebell”
3 rounds of:
As Many Reps As Possible In 1 minute of:
KB Headcutter
KB Snatch or Single Arm Swing (alternate sides as needed)
Goblet Step Up (20in)
KB Single Arm Push Press (alternate sides as needed)
Ski/Row/AD (Calories)
Rest 1 Minute
Notes: In this workout you move from each of five stations after a minute. The clock does not reset or stop between exercises. Athletes must move to the next station immediately into the next minute. One point is given for each rep (or calorie). Score is the total reps from each round.
Then
3 Rounds
:30 on /:30 off
Seated Leg Lifts
Alt V-Ups
Plank Walk-outs
Reverse Crunches w/twist
Medicine Ball Tucks
Thursday 10/7
“Triple 5”
5 Mins Max DH Pullups @ BW
5 Mins Rest
5 Mins Max Double DB/KB Clean & Jerks
5 Mins Rest
5 Min Ski/Row/AD for Calories
“Triple 5” was a CFCA Benchmark and while we don’t have the same set up in the gym that allows for all to have easy access to the rig, we can still do this workout with modifications and have the same stimulus!
Then
Core Circuit - Coaches Choice
MODS: Ring Rows or Bent Rows can be subbed in for DHPU.
Friday 10/8
E2MOM12
10 total Stand Kneel Stand (5/5)
*Can do this with a BB in the front rack position. Double DBs or KBs can be used as well in the front rack or single DB or KB in a goblet hold position is a great option as well.
Then
For Completion
500M Run/Row/Ski
50 Wall Balls
400m Run/Row/SKi
40 Wall Balls
300M Run/Row/Ski
30 Wall Balls
Saturday 10/9
9AM - Coaches Choice
Sunday 10/10
60 Burpee Box Jumps for time
*EMOM (starting at the 0:00 minute) 6 KB Swings*
Then
Pick one:
500m Row/Ski for time
1MIN AD for max cals
1MIN Max Burpees