Tabata Tracy

Thank god there are no burpees at least! Add up all the reps for a total score, highest score wins.

Training:
Tabata Tracy
Tabata thrusters
Tabata pull-ups
Tabata squats
Tabata push-ups
Tabata swings
Max reps each interval

One piece

As the great strength coach Dan John has said, the body is one piece. We live life, work and play with our whole body, so we train the whole body.

Training:
Front squats 5x1
Then
Weighted sit-ups 4x10

Wednesday

Lots of people suffer from tight hips and tight hamstrings. Being tight in these areas will really contribute to back pain and reduced mobility. Prior to our workouts we do a dynamic warm-up which accomplishes two things: 1. It brings the body's core temperature up and 2. Takes our body through a full range of motion and at the same time, stretches our muscles, ligaments, and tendons. Achieving both of these goals helps to increase performance and helps to ward of future pain and mobility issues.

Training:
1 mile eventually: Partner up, While one partner is running a 400 meter interval the other partner is jumping rope until partner one returns. This is done for 4 rounds for time. Each person will run 4 time and jump rope 4 times.

Tuesday

minute drills!

Training:
Swings x 30 secs
Mountain climbers x 30 secs
Jumping jacks x 30 secs
Swings x 30 secs
Mountain climbers x 30 secs
Jumping jacks x 30 secs
Rest 1 minute
6 rounds

Memorial Day.

Thank you to all my Brothers and Sisters, who are also comrades in arms, for your service to this great country. Fair winds to those that have fallen, you shall never be forgotten.

Training:
Push-jerk 5x1
Then
Push-up plank x 45 secs
Plank x 45 secs
Rest 45 secs
4 rounds

Saturday morning

Minute drills to kick off the long weekend right!

Swings x 30 secs
Mountain climbers x 30 secs
Jumping jacks x 30 secs
Swings x 30 secs
Mountain climbers x 30 secs
Jumping jacks x 30 secs
Rest 1 minute
6 rounds


Courtesy of Ross Enamait

Friday

Heavy on the front squats and on the core, a match made in heaven.

Training:
Front squats 5x3
Then
Weighted sit-ups 3x10