Day 1-
Warm up: 2 rounds – 10 of the following
- Y-T-W
- Leg Swings- Front to back and Side to side
- Cossacks squats
- Inch worm + Push up
Strength- Tempo Squat (3-1-3-1) 5×5 w/ Sandbag
Metcon- 50 sandbag burpees
Day 2-
Warm up: 2 rounds – 10 of the following
- 200m Run
- Y-T-W
- Leg Swings- Front to back and Side to side
- Arm circles forward and backward
- arm across
- Inch worm + Push up
Strength- Tempo Single Arm Floor Press (3-3-3-1) 5×5/ w/ Sandbag
**Running Warmer: 1min each- spidey and reach; down dog with foot paddle; russian baby maker
Metcon- 400m 75 push ups 400m 75 sit ups 400m
*Scale to normal push up or elevated push up. Estimate the spring distance should take ~5-6s*
Day 3-
Warm up: 2 rounds – 10 of the following
- 200m Run
- Y-T-W
- Leg Swings- Front to back and Side to side
- Arm circles forward and backward
- arm across
- Inch worm + Push up
Strength- Sandbag Get up + Press (move sandbag to other shoulder and get up; both sides =1 rep) 5×3
Metcon- 10min AMRAP- 100y sprint 15 tuck jumps 50y bear crawl
Day 4-
Warm up: 2 rounds – 10 of the following
- 400m run
- Leg Swings- Front to back and Side to side
- Down dog with foot paddle
- Scorpion twist
Skill- 10 yds Each x2
- Heel walks
- Toe walks
- Open the Gate
- Close the gate
- High Knees
- Butt Kicks
- Side shuffle/
- Karaoke/
- Power skip
Metcon- Sandbag mile for time every rest 15 Bent over rows
Day 5-
Warm up: 2 rounds – 10 of the following
- 200m Run
- Dive bomber
- Leg Swings- Front to back and Side to side
- Arm circles forward and backward
- arm across
- Inch worm + Push up
Strength- Tabata sandbag cleans tabata press…. Tabata 20s work followed by 10 second rest for 8 rounds of each consecutive.
Day 6-
Warm up: 2 rounds – 10 of the following
- 200m Run
- Dive bomber
- Leg Swings- Front to back and Side to side
- Arm circles forward and backward
- arm across
- Inch worm + Push up
Strength- 30 sand bag get ups + Lunge on each leg (15/)
Metcon- 5 push ups 10 hollow rocks 3min amrap 2min rest x3
Day 7- Rest recovery day. Take a nice long walk, do some yoga or an enjoyable paced bike ride.
