Workouts for the Week (Nov. 13-Nov. 18th)

The Script: Happy Shoulders (Monday 111317)

The Warm Up: (12:00 co)

300m Row/Pinball Run/15 Burpees

1 Wall Climb w/ 3 Count Hold

Bear Crawl across CF Mats

5/3 Strict Pull Ups

15 Banded Face Pulls 

 

The Mobility:  (4:30)

:90 p/ Side Twisted Cross

:60 Downward Dog

:90 per Side Thread the Needle

:30 Downward Dog

 

The Prep: (4:00)

Small Plate Raises and Circles 

 

The Conditioning: 4 RFT (21:00 co)

6-4-2

Shoulder to Overhead (155/105+ type weight)

Strict Pull Ups (SUB: Ring Rows or Jumping Pull Ups)

Then, Redwing Sprint

REST 1:00

 

The Extra Work: 4x

Max Effort Tricep Push Ups

20 Shoulder Taps

6-10 Evil Wheels or 10 V-Ups (from Hollow Hold Position If Possible)

 

 

The Script: Heavy Legs (Tuesday 111417)

The Warm Up: (10:00 co)

Redwing Run,

Then 3x

10 Goblet Squats (53#/35#)

5 Burpees

15 Russian Swings

5 Burpees

20 Double Under (or 1:00 ME for those who struggle)

 

The Mobility: (5:00)

:75 per Side Super Couch

:75 per Side Pigeon Stretch

 

The Strength: Front Squats (25:00)

15:00 to Work Up To a Heavy (NOT Rep Max) 5

Then, subtracting weight each set if necessary

5-7-9-12

 

5:00 for Setup and Specific Warm Up

-Grab Working Weight KB and Plate

-10 Swings +10 Lunges 2x

-Let’s Roll

 

The Conditioning: 10:00 AMRAP

12 Russian Swings

18 Jumping Lunges

25 Russian Twists (45#/25#)

-1 Round = 55 pts

 

The Script: Long & Lean (Wednesday 111517)

The Warm Up: (6:00)

Redwing Run

20 Burpees

 

The Stamina: 500m Row +400m Run

 

The Strength: Tempo Deadlifts + Seated Box Jumps

-5s

-On Coaches Command

-3 Count Down, FAP Up, Hold until the middle is ready

 

For the Box Jumps

-5s and 3s

-Sit at parallel (green boxes and/or plates)

 

The Conditioning: For Time (15:00 co)

200 Double Unders (300 Singles)

150 Sit Ups

100 Double Unders (200 Singles)

EVERY 2:00, Taco Run

 

The Script: Double The Fun (Thursday 111617)

The Warm Up:

500m Row/250m Row in the 2nd

20 Air Squats

10/7 Strict Pull Ups

400m Run/Pinball Run in the 2nd

20 Push Ups

10 V- Ups

 

The Conditioning #1: For Time (12:00 co)

1,000m Row

50 Wall Balls

500m Row

50 Wall Balls

 

-3:00 BREAL-

 

The Conditioning #2: For Time (12:00 co)

800m Run

20 HSPU

400m Run

20 HSPU

 

The Script: TGIF (Friday 111717)

The Warm Up: 

Redwing Run

Then, 

5 Push Ups w/ Shoulder Taps

10 Box Jumps (Low)

5/3 Strict Pull Ups

 

The Conditioning #1: 6 RFT (12:00 co)

Pinball Run

Burpee Broad Jump Down

Bear Crawl Out

 

The Conditioning #2: 

3 Toes to Bar

2 Pull Ups

1 Muscle Ups

6 Tall Box Jumps

8 Chest Slapping Push Ups

Taco Run

 

The Script: Weekend Fire Starter (Saturday 111817)

The Warm Up: 

Redwing Run

 

Fun and Games

 

The Conditioning: Heavy Grace Grab Bag

30 Clean & Jerk (155#/105#)

EVERY 3:00: Activity Drawn from the Hat (no repeats)

-Redwing Run

-30 Sit Ups

-12 Lateral Bar Burpees

-10 Front Squats 

-40 Russian Twists (25#)

-:60 Plank