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Day 1:
Warm up: Bring Sally up with empty bar. YouTube the warm-up. This was huge in the functional fitness world for a long time.
Mobility- Hip Opener mobility.
Core - Con:
4 Sets
:60 Wall Sit
:30 Hollow Hold
:20 L-Sit Hold or Knee Tucks
Strength:
3x 14 reverse lunges with bar in front rack ( increase the weight for each set)
METCON:
The FIRE GROUND GRIND
Partner wod: 14 min AMRAP
30 dubs
10 power snatch 75/55
5 lat burpee over bar ( I want your rounds under :50 sec)
Rest 4 minutes
5 min max reps sandbag burpees Clean and Jerk over shoulder
( goal is over 30 reps with heavy bag over 100 lbs for you) - Torres ONLY
Day 2:
Warm-Up:
EMOM 10
Odd- 10 Air Squats + 5 Box Jumps
Even- 10 Russian KBS + 10 American KBS
Core-Con:
5 Rounds for Quality
:30 Ring Plank
10/arm Hollow Hold Single Arm KB Bench Press
10/ Leg Landmine RDL @3121
Strength:
15:00 of Work
Sumo Deadlift - Heavy Double BENCH MARK NUMBER- This is the number we will be working off of moving forward
Metcon:
Caddy - Performed in Memoriam of P.O Caddy
3:00 AMRAP
10 Bag Back Squats
10 Burpees to a Plate
2:00 Rest
3:00 AMRAP
12 Sandbag Shoulder Lunges Alternating
3 Sandbag Box Step-Ups
2:00 Rest
3:00
Double Sandbag Reverse Drags 50’
Day 3:
Warm-Up:
5:00 Easy Pace on the assault bike.
1:00 HARD
Mobility:
The Jobes
Core Con:
4 Sets
6/Arm Half Kneeling Landmine Presses - Starting at the top @31x1
10 Rig Toes Touches
6 Supine Grip Barbell Bent Over Rows. Start with empty bar.
Strength:
Every :90 for 6 Sets
3 Hang Power Snatch Increasing
Metcon:
The Herd
100 Push-Ups for Time
Every Break
10/ Arm Bent Over ROWS 50/35
10 Wall Balls
10 Burpees