Month: October 2024

Warm-up
• 400 m Run

2 rounds:
• 10 Scorpions
• 10 PVC Passthroughs
• 10 PVC Good Mornings
• 10 PVC Overhead Squats

3 rounds:
• 30 sec Pigeon Pose Right
• 30 sec Pigeon Pose Left
• 30 sec Side Lunge Stretch Right
• 30 sec Side Lunge Stretch Left

Conditioning (part 1)
30-20-10 reps for time:
• Hand-release Push-ups
• Row (calories)
• Kettlebell Swings 70/53#

Goal: 10 min.

Rest 5-10 min between workouts.

Conditioning (part 2)
For time:
• 100 Thrusters 75/55#

Every minute, starting at 0:00, perform:
• 5 Toes-to-Bar

Goal: 10 min.

Core
3 rounds:
• 10 Strict Toes-to-bar
• 10 GHD Hip Extensions

Cool-down
3 rounds:
• 30 sec Squat Hold
• 30 sec Butterfly Stretch
• 30 sec Lying Knee to Chest Right
• 30 sec Lying Knee to Chest Left
• 30 sec Shoulder Extension Hands Clasped
• 30 sec Standing Forward Bend

Warm-up
3 rounds:
• 10 m High Knees
• 10 m Butt Kicks
• 10 m Side Shuffle Right
• 10 m Side Shuffle Left
• 10 Air Squats

3 rounds:
• 10 Weighted PVC Passthroughs
• 10 PVC Overhead Squats

3 rounds:
• 30 sec Pec Stretch w/ Band Right
• 30 sec Pec Stretch w/ Band Left
• 30 sec Pigeon Pose Right
• 30 sec Pigeon Pose Left

Weightlifting
10 min E2MOM:
• 3 Power Snatch
• 1 Overhead Squat

Recommended weight is 75% 1RM.

Clean
• 3 sets of 5 reps at 55%, 65%, 75% of 1RM

Jerk
• 3 sets of 5 reps at 55%, 65%, 75% of 1RM

Can be from the rack / jerk boxes.

Front Squats
• 3 sets of 5 reps at 55%, 65%, 75% of 1RM

Cool-down
3 rounds:
• 30 sec Foam Roll Lower Back
• 30 sec Foam Roll Glutes
• 30 sec Foam Roll Hamstrings
• 30 sec Foam Roll Calves
• 30 sec Foam Roll Quads
• 30 sec Child’s Pose