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- For time: 400m Run 10 Sandbag get ups x4
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
Metcon 1- 8min On the Minute- 5 Sandbag Burpees
Strength- 7×7 e3m Ground to Shoulder Lunge to other shoulder Lunge
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- 150 Push ups every rest 200m run
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- 10 Half moon snatches 100m Run x10
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 Press max reps 20s on 10s iso hold over head x8 (2min)
Metcon- 10-9-8-7-6-5-4-3-2-1 Sandbag Thruster and lying tuck ups
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- 7 Sumo DL 7 Cleans 14 Push Press shouldering x5 EOM
Metcon- 5 Sand Bag Burpees 10 Burpees over sandbag 8min AMRAP
Day 7- Rest recovery day. Take a nice long walk, do some yoga or an enjoyable paced bike ride.
