February 2019

Monday – 2/18/19

“Xena”

First: Max Effort of 3 descending sets

  • Russian Lunge

Second: 3 Rounds as fast as possible

  • KB Clean (8 reps)

    • Stability: 12s – 16s / 16s – 20s (Women / Men)

    • Strength: 20s / 24s

    • Power: 24s+ / 32s+

  • Burpee (12 reps)

  • Kettlebell Swing (16 reps)

    • Goal: 50% of bodyweight

Tuesday – 2/19/19

“Partner Sprints”

20/40 x 32 minutes.  Alternate with a partner.

  • Run – Forward

  • Run – Backward

  • Run – Left

  • Run – Right

  • Skaters – Forward

  • Skaters – Backward

  • Skaters – Left

  • Skaters – Right

Wednesday – 2/20/19

“Iron Man”

First: Max effort of descending weight

  • Split Jerk

    • For Stability level, anyone who injuries, or significant mobility issues, practice unweighted Over Head Squats or Sots Press instead. 

Second: 3 rounds as fast as possible.  Round 1 = 20 reps, Round 2 = 15 reps, Round 3 = 10 reps

  • Front Squat to Press

    • Kettlebell Goal Weights: 12s / 20s (Women / Men)
    • Barbell Goal Weights: 65lb / 95lb (Women / Men)
  • Kips

    • Stability: JGXT Chin Ups

Thursday – 2/21/19

“HIIT”

First: Practice

  • Running with nasal only breathing

Second: 4 rounds as fast as possible

  • Hanging Leg Raise (10 reps)

    • Stability: Seated Tucks
    • Strength: Hanging Knees to Elbows or Slant Board
    • Power: Hanging Feet to Bar
  • Box Jumps (15 reps)

    • Stability: Hindu Squat (30 reps)
    • Strength: 12-18”
    • Power: 24-30”
  • Airdyne (60 reps / 75 reps)

    • Can also sub Battling Ropes , Mountain Climbers , or Jump Rope Doubles

Friday – 2/22/19

“Hercules”

First: Max Effort, 3 rounds of descending level

  • Broad Jump

    • Stability: Practice controlled Broad Jump for 3 sets of 5 jumps.  The focus is on practice, form, and soft landing.  Do not go for distance.

Second: 10 rounds as fast as possible of “Man Makers”. 1 rep = all 4 of the following exercises in a row:

  • Renegade Row

    Dead Cleans

  • Front Squat

  • Push Press

Weights and Reps:

  • Stability: 12s / 20s (Women / Men) x 4 reps each exercise
  • Strength: 16s / 24s x 3 reps each exercise
  • Power: 20s / 32s x 2 reps each exercise

Saturday – 2/23/19

“BJJ Warmup”

30 minutes as many rounds as possible! Goal is 8 x of each exercise/movement across a 10-12 yard floor

  • Walking lunges

  • Bear crawl forward

  • Bear crawl backward

  • Flying burpees

  • Army crawl

  • Forward roll

  • Backward roll

  • Shrimps/hip escape

  • Sit outs

  • Swimmers