Workout of the Day

Primer week

3×6 Bench Press @ 60-65%

3 rounds

• 8 Single-Leg RDL / side
• 10 Ring Rows (pause at top/ring touches chest)
• 10 superman (pause at top)
• :60 sandbag hold

15-min amrap

• 10 pull ups
• 20 push ups
• 30 sit ups

Tomorrow is our TEST DAY.  If you miss it, schedule time with Dr. Capuno for movement tests.  Strength tests cam be completed anytime next week at your own pace

Primer week

for time (35-min)

3 rounds

• 200m run
• 20 sandbag step ups
• 20 cal row

2 rounds

• 400m run
• 40 wall ball

1 round

• 800m run
• 40 cal row

Primer Week

*challenge yourself by improving position.  remember our TEST DAY is Saturday.

• 3×5 behind neck press (3 second pause at top) + 5 OHS — light
• 3×3 pause back squat @ 6/10 rpe (5 hold at bottom of each rep)
• 3×3 strict press @ 6/10 rpe (:5 OH hold each rep)

2 sets

• :45 OH Plate Hold
• 20 russian twist w/plate
• 15 overhead lateral raise
• 100ft overhead kb carry

3 rounds : every 6 – min

1. 400m run + 20 cal row  + 20 box jumps overs
2. 20 cal ski + 20 db step ups + 200m run

deload week 2 day 3

4 rounds

• 20 cal bike
• 20 db hang snatch (50/35)
• 200m run
• 20 burpee broad jump
• 200m run

deload week 2 day 3

• 3×8 Deadlift @ 5/10 rpe
  •  pause at top – every rep
• 6 sets : every : 90 @ 50%
  • 1 Clean Pull
  • 1 Hang Clean
  • 1 Front Squat

3 rounds (18-min)

• 21 cal row
• 15 wall ball
• 9 hang power clean (135/95)

deload week 2 day 1

SQUAT + PRESS TECHNIQUE

• 3×5 behind neck press (3 second pause at top) + OHS — light
• 3×5 Back Squat @ 6/10 rpe
• 3×5 Strict Press @ 6/10 rpe (:10 OH hold final rep)

2 sets

• :30 OH Plate Hold
• 20 russian twist w/plate
• 15 overhead lateral raise
• 100ft overhead kb carry