The Week May Be Ending, But The Fitness Is Not!


Friday Fun Fact: Sprint training enhances Calcium release within the muscles and increases blood buffering capacity, maintaining a healthy acid-base balance within the blood and tissues. GET ON THE LINE!

Lil Beasts

Strength in Conditioning

A) Partner abs 10-15-20-15-10 each
Plank with clap
Med ball sit up
Sitting sideways pas
Lying Multi-plane straight-leg throws

B) :30 on, :30 off, :45/:15, :60/0
Overhead Squat PVC/barbell
Shuttle run 30 feet

Get ‘Er Done!


photo 3

Strength in Conditioning

Skill- Turkish get up

A) Every 90 seconds for 18 minutes (4 sets of each)
1- Push Press x8
2- Sit up x20
3- Turkish get up x3/side
4- ball slam x12
L- light weight and less reps as needed

B) 3 rounds for time:
10 strict pull ups
30 mountain climbers/side
10 goblet squats
L- bands/30 total/air squat
F- 25/45 kb
S-35/55-75 kb

We Can Do It Wednesday



Strength in Conditioning

A) Every 2 minutes, for 10 minutes (5 sets):
20 Walking Lunges (L- no weight, F- light DB/KB, S-40/75KB)

B) Every 3 minutes, for 15 minutes (5 sets):
Bench Press x 4-6 reps *building weight

C) Three sets of:
Single-Arm DB Row x 8 reps each @ 2111
Rest 45 seconds
Hollow Holds/Rocks x 60 seconds
Rest 45 seconds

Monday Mayhem



Strength in Conditioning

Skill: Overhead Squat
-Straight arms facing a wall
-Dumbbell/kettlebell (only with good mobility)
x15 reps of each

A) With a partner:
30 minute AMRAP400m run +
10 Overhead squats
10 sit ups
10 ring rows
*With a partner, 1 person runs while other person works through as
many reps as possible. Switch when runner returns.
L-Airdyne 30 cal + PVC/air squat
F- 45#/75#

Push It




Strength in Conditioning

A) Bench Press x8
Rest 1-2 minutes
Make small, consistent increases in weight*

B) 7 minute AMRAP
7 clean and jerks
14 toes to bar
L- barbell + lying toes to bar, F-65/95 + hanging knees to elbow,

Snatch, Crackle, Pop




Strength in Conditioning

Skill- Power Snatch

A) Power Snatch
rest 1-2 minutes

B) AMRAP 15 min
**With a partner, one works, one rests.
Farmers carry small lap
30 ball slams
10 overhead ball throws to partner (backwards throw)

Keep Pulling!


Screen Shot 2015-10-14 at 10.47.03 AM


Strength in Conditioning

Skill: Kipping pull up~ 10 min

A) 5 minute abs- 5 exercises, :45 max effort, :15 rest/transition

B) 20 minute AMRAP:
Max unbroken pull ups
Run big lap
*Record total number of pull ups

+ stretch

How Low Can You Go




Strength in Conditioning

A1) Take 15 minutes to build to heavy 1-rep back squat

A2) 3×6 @5-75% of A1)

B) EMOM x16
1- Russian kettle bell swing
2- Burpee
Choose a number of burpees, do 2x that of KBS. Complete AFAP every

Shake, Rattle, and Roll




Strength in Conditioning

A) Overhead Squat 5×10
Rest 1-2 minutes between sets (heavier= more rest)

B) For time:
20 overhead walking lunges (with plate)
10 dips (box, parallette, rings)
20 lunges
10 pull ups

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