Thursday 9/20

Warm-up 2 Sets

Mini band Lateral Walk x 20/side

Banded Pull Through x 15

Plank Hold x 1:00m


Scap Push Up x 20

Push Up x 5 (slow decent)

Shoulder Tap x 20

Push Up x 5 (slow decent)


50m Shuttle (fast down/slow back)

100m Shuttle (fast down/Slow back)

200m Shuttle (fast down/slow back) Strength A.1: Split Stance RDL (3x8/side) A.2: Dumbbell Alternating Bench Press (3x8/side) A.3: Seasaw Carry (3x50'/hand) *front rack (lighter) and side carry (heavier)

*Score for this is weight combined then write what you did specifically in the comments Metcon (3 Rounds for reps) EMOM 18

Minute 1- 200m run

Minute 2 - Recovery jog for :45

Minute 3 -5 (2 minutes)

AMRAP 3 Burpees

6 Russain KB Swings (55/35)

9 sit ups

Minute 6- Rest

Score for today will be the reps you get for the AMRAP portion of the workout. This doesn't mean dog the run. The run pace should be hard. Extra Work Metcon (Distance) Separate session- AM or PM depending on when you workout

45 minute easy aerobic effort today

*bike or jog Metcon (Calories) 4 Rounds

60sec. On / 60 sec. off

Sandbag upright marching

Ski Erg

Alternate movements until you hit 4 of each- score is total ski cals #workoutoftheday