Saturday

Warm up

3 Rounds
– 200m Run
– 5 PVC go-thru’s
– 5 PVC Overhead Squats
– 5 PVC Good Mornings
– 5 Push ups
– Sampson Stretch x 1 ea side
Finish with a fourth 200m Run

Strength
Find a 1 RM Squat Clean

Conditioning
15′ AMRAP
20 Alternating DB/KB Snatch (AHAP)
200M Run (1 Lap around building)
15 Toes to bar

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Saturday

Warm up

3 Rounds
– 200m Run
– 5 PVC go-thru’s
– 5 PVC Overhead Squats
– 5 PVC Good Mornings
– 5 Push ups
– Sampson Stretch x 1 ea side
Finish with a fourth 200m Run

Strength
Find a 1 RM Overhead Squat (from the ground, no rack)

Conditioning
15′ AMRAP
20 Alternating DB/KB Snatch (AHAP)
200M Run (1 Lap around building)
15 Toes to bar

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