Saturday

Warm up
Run 300M
Walking knee tucks
Walking Quad Stretch and Reach
High Knees
Butt Kickers
Carioca

Skill/Agility
“The Illinois Agility Drill”
https://www.youtube.com/watch?v=fmXbhZXnyMw&sns=em

Conditioning
A) For Time 15’CAP

30-20-10
Push Press (75/55)
Toes to Bar
End each round with 200M run (1 lap)

Rest 5 minutes

B) For Time 15′ CAP

30-20-10

HR Push ups
Wall Ball (20/14)
End each round with 250M Row

*We’ll split into 2 smaller groups and switch after the 5 minute rest

Saturday

Animal moves Warm up
Inchworm
Backward bear walk
Crab walk fwd/bkwd (50 ft)
Frog fwd/bkwd
Monkey walk both directions
Lion fwd/bkwd
Alligator fwd/bkwd

Strength/Skill
Max farmer carry x 100 ft (w/50 ft turn)

Conditioning
2 Rounds w/1 min rest between rounds
15-10-5
Burpees
KB/DB Thrusters (40/20)

The Finisher
Bent over row (45/35)
3-4 sets of 25

Saturday

WARM UP
400M run then 2-3 rounds of:
– 5 PVC go-thru’s
– 5 PVC Overhead Squats
– 5 PVC Good Mornings
– 5 Push ups
– Sampson Stretch x 1 ea side

STRENGTH
In 15 Minutes:
Work up to a Heavy Single Power Clean

CONDITIONING (HERO WOD)
“WITTMAN’
7 Rounds for time of:

15 Kettlebell Swings (55/35)
15 Power Cleans (95/65)
15 Box Jumps (24/20)

NO AFTERBURNER… Give your all to the HERO WOD.

Saturday

WARM UP
25 j-jacks
Walking knee tucks
Walking quad stretch
Spider-Man walks
Toe touches
Carioca
Monkey walk both directions
10 Somersault to stand attempts

STRENGTH
A. Max weighted Strict Pull up

B. Bench Press w/hanging KB’s
4 sets 6 reps

CONDITIONING
15′ AMRAP of:

100FT Waiters Walk (55/30)
10 Cal Row
8 Deficit Push ups

HI REP FINISHER
Barbell Curl 3×20
DB Tate Press 3×20

Saturday

Warmup
15 Good Mornings w/PVC
20 sec Samson Stretch L + R
10 Push ups
5 Pull ups
20 Squats
10 Sit ups

Then, perform clean prep w/empty barbell (45/35)
Jump Shrug
Jump Shrug Pull
Muscle Clean
Clean Land
Hip Squat Clean
Hang Squat Clean

Repeat complex 3X

Strength/Conditioning
30 Minute EMOM
1 Hang Squat Clean + 1 Front Squat + 1 Push Press (RX 135/95)

Plus
Every Even Min – 3 x Strict Pull ups (scale w/bent over KB rows)
Every Odd Min – 3 x Strict HSPU’s (scale seated KB Press)

Core Finisher
Superset
3 Rounds of:
12 Standing KB Oblique side bends ea side (40/20)
1 Minute Plank

Rest as needed between rounds

Saturday

Warmup
Row 250 Meters, then
6 down to 1 of:
Plate ground to overhead (45/25)
Plate Squat
Plate push up

Strength
Floor Press
5 sets, 3 reps

Conditioning
Every 90 seconds for 15 min (10 Rounds)
4 DB/KB Snatches (60+/35+)
6 Box Jumps (24/20)
8 Wallballs (20/14)

Finisher
“The Gun Show”
2 Rds of:
15 reverse curls
15 regular curls
200ft gun walk with (45/25 plate)
*rest 1 minute btwn rdsĀ 

Saturday

WARM UP
Fwd/Side Shuffle/Bkwd run x 3 ea direction
Knee tucks x 100 ft
Quad Stretch and reach x 100 ft
Hi Knees
Butt kickers
Lunges w/twist x 100 ft
Finish with 20 Burpees

STRENGTH/ACCESSORY
Standing Sled Pull
4 x 50 Ft
(Moderate weight, strict form, no stopping)

CONDITIONING
12 MIN EMOM
Minute 1 – 1 Rope Climb (Legless if you can)
Minute 2 – 10 DB/KB Snatches (alternating)
Minute 3 – Double DB/KB overhead walk x 50 Ft

HI REP FINISHER
100 Banded Pull Aparts