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BLACK DAY
STRENGTH PROGRAM GW 10 AIR SQUATS 10 SWING KICKS 10 INCH WORMS ROW 1 MIN X 2 PVC MOBILITY S1-UB/LB PUSH PRESS 5 X 5 60-80% S2-LB SUMO DEADLIFTS 5 X 5 S3-UB LANDMINE SINGLE ARM ROWS 4 X 8 EACH ARM S4-LB LANDMINE SKATER LUNGES 4 X 6 EACH LEG S5- CORE DOUBLE DUMBELL WEIGHTED FLUTTER KICKS DOUBLE DUMBELL SIT UP PRESS DOUBLE DUMBELL BACK EXTENSION TO LATERAL TWIST 40/20 X 2 EACH
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RED DAY
CONDITIONING PROGRAM GW 10 AIR SQUATS 10 SWING KICKS 10 PLYO JUMPS 10 MOUNTAIN CLIMBERS STRETCH C1- SPEED/POWER BATTLE ROPES 30/30 - 4 ROUNDS 1 MIN REST THEN.. BROAD JUMPS 30/30 X 4 C2-MC PARTNER WORKOUT A 10 WALL BALLS 10 SIT UPS 10 BARBELL SNATCHES 55/75 LBS 15 MIN CONTINUOUS - BENCHMARK NUMBER OF ROUNDS COMPLETED IN THIS WORKOUT EACH TEAMMATE TAKES TURNS DOING THE ENTIRE MOVEMENT AND ALL THE REPS FOR THAT MOVEMENT AND THEN ALTERNATES SO THAT EACH PARTNER MUST DO EACH MOVE EXAMPLE: PARTNER A DOES WALL BALLS PARTNER B DOES SIT UPS PARTNER A DOES SNATCHES PARTNER B DOES WALL BALLS PARTNER A DOES SIT UPS PARTNER B DOES SNATCHES ETC..... C3-MC PARTNER WORKOUT B 20 PULL UPS OR RING ROWS 20 SQUAT THRUST TO LATERAL CONE JUMP 20 CALORIE ROW 15 MIN CONTINUOUS ROUNDS - BENCHMARK NUMBER OF ROUNDS COMPLETED BLACK DAY
STRENGTH PROGRAM GW 10 ANCHORED SQUATS 10 PLYO JUMPS 10 PUSH UPS PVC MOBILITY EMPTY BAR 3 POSITION STRETCH 10 CLEAN AND PUSH PRESS WARM UP REPS S1-UB/LB HANG POWER CLEAN TO PUSH PRESS 5 X 4 USE PUSH PRESS PERCENTAGES 50-70% S2-LB/UB/CORE DEADLIFTS 5 X 5 60-80% S3-UB/LB DUMBELL SQUAT CURLS 4 X 8 S4- CORE WEIGHTED HOLLOW HOLDS PLANKS 40/20 X 3 EACH RED DAY
CONDITIONING PROGRAM GW 10 AIR SQUATS 10 SWING KICKS 10 INCH WORMS C1-POWER KBELL SUMO HI PULLS CHOOSE A WEIGHT THATS CHALLENGING BUT STILL ALLOWS FULL R.O.M 4 X 6 C2-BALANCE/ CORE STABLILTY SINGLE ARM / LEG DUMBELL RDL TO PRESS ( SAME HAND- SAME LEG) 4 X 6 EACH LEG C4 - MC 4 BURPEES 2 RUNS ( 4 SQUARE DISTANCE - DOWN AND BACK TWICE) 4 MED BALL G2OH 4 MED BALL SLAMS EACH MINUTE ON THE MINUTE FOR 10 MINUTES C5-COOL DOWN PARTNER ROW 8 MINUTES ALTERNATING EACH MINUTE RED DAY
CONDITIONING PROGRAM GW 10 AIR SQUATS 10 SWING KICKS 10 INCH WORMS C1-POWER KBELL SUMO HI PULLS CHOOSE A WEIGHT THATS CHALLENGING BUT STILL ALLOWS FULL R.O.M 4 X 6 C2-BALANCE/ CORE STABLILTY SINGLE ARM / LEG DUMBELL RDL TO PRESS ( SAME HAND- SAME LEG) 4 X 6 EACH LEG C4 - MC 4 BURPEES 2 RUNS ( 4 SQUARE DISTANCE - DOWN AND BACK TWICE) 4 MED BALL G2OH 4 MED BALL SLAMS EACH MINUTE ON THE MINUTE FOR 10 MINUTES C5-COOL DOWN PARTNER ROW 8 MINUTES ALTERNATING EACH MINUTE BLACK DAY
STRENGTH PROGRAM JUMP ROPE 2 MIN PVC MOBILITY / FOAM ROLL 10 AIR SQUATS 10 SWING KICKS 10 PUSH UPS S1-LB/UB RDL'S 4 X 6 ADD WEIGHT EACH SET S2-UB STANDING DUMBELL FLYS 5 X 8 S3-UB STANDING DUMBELL SHRUGS 4 X 10 S4-LB/UB/CORE BUMPER PLATE OVERHEAD SQUATS 4 X 6 S5-CORE MED BALL CATAPULT SIT UPS AGAINST BRICK WALL 40 SECONDS ON 20 SECOND REST 3 SETS RED DAY
CONDITIONING PROGRAM ISOLATION INTERVAL TRAINING GW 10 INCH WORMS 10 PUSH UPS 10 AIR SQUATS JUMPROPE 1 MIN ON- 30 SECONDS OFF X 2 DYNAMIC STRETCHES C1-UPPER BODY 1) ALTERNATING DIAMOND PUSH UP TO TRICEP PUSH UP 2) DUMBELL HI PULLS - 20 SECONDS EACH ARM 3) BUMPER PLATE GROUND TO OVERHEAD 4) MED BALL SINGLE ARM PUSH TOSS 5) SUPINATED GRIP RING ROWS C2-LOWER BODY 1) WEIGHTED DUCK WALKS 2) LATERAL JUMP KNEE TUCKS 3) BUMPER PLATE OH SQUAT 4) BUMPER PLATE STRADDLE HOPS 5) INCLINE PLYO JUMPS USING RINGS C3-CORE 1) PLANK W/ DUMBELL DRAG 2) WEIGHTED HOLLOW ADDING TWISTS 3) TEMPO SCISSOR KICKS 4) MARCHING PLANKS 5) KNEE TUCKS 40 SECONDS ON - 20 SECOND REST 2 ROUNDS EACH 1 MIN REST BETWEEN ROUNDS BLACK DAY
STRENGTH PROGRAM ROW 1 MIN ON - 30 SECOND REST X 2 10 AIR SQUATS 10 SWING KICKS 10 PUSH UPS PVC MOBILITY S1-UB SUPINATED BARBELL BENT ROWS 4 X 8 S2-LB KBELL FRONT RACK ALT. LUNGES 4 X 5 EACH LEG S3-LB BANDED LATERAL STEP OUTS 30 SEC ON - 30 SEC OFF 3 SETS EACH SIDE S4-UB/LB KNEEL TO STAND DUMBELL STIFF ARM PRESSES 4 X 5 EACH SIDE S5-CORE FLOOR WIPERS HI HIPS LEG TOSSES 40/20 X 3 RED DAY
CONDITIONING PROGRAM GW 10 INCHWORMS 10 PLYO JUMPS 10 DRAGON WALKS 10 AIR SQUATS 30 SECOND PLANK DYNAMIC STRETCHES C1-POWER SUPERSET BANDED KBELL SWINGS PLYO JUMPS 30/30 X 2 EACH C2-MC PARTNER WORKOUT - TEAMS OF 2 ( 3 IF NECESSARY) 1000 M ROW - SPLIT BETWEEN TEAMMATES 20 BARBELL CLEANS EACH PERSON @ 65 #WOMEN-95 MEN# OR SCALE WEIGHT ACCORDINGLY ( 1 BAR PER TEAM ) 20 TOES TO BAR - EACH PERSON ( OR SCALE WITH JACKNIVE SITUPS HOLDING 20LB KETTLEBELL) 20 BURPEES - EACH PERSON REPS CAN BE BROKEN UP BACK AND FORTH AS LONG AS EACH PERSON DOES THEIR 20 REPS 15 MINUTE TIME CAP BENCHMARK YOUR TEAMS TIME OR ADD UP THE TOTAL NUMBER OF REPS DONE IN THAT TIME IF YOUR TEAM DOES NOT BEAT THE TIME CAP 3 MIN REST AFTER COMPLETION C3-MC 50 DOUBLE UNDERS OR 100 SINGLE UNDERS 25 SIT UPS 5 MIN AS MANY CONTINUOUS ROUNDS AS POSSIBLE REST 2 MINUTES AFTER COMPLETION WITH REMAINING TIME FINISH WITH INDOOR WALL TO WALL RUNS 1 MIN ON 30 SECOND REST AIM FOR 3-5 ROUNDS IF POSSIBLE , IF TIME ALLOWS BLACK DAY
STRENGTH PROGRAM GW 10 WALL SCAP STRETCH PRAYER STRETCH 30 SECONDS - 2 SETS HOLLOW HOLD 30 SECONDS - 2 SETS PVC MOBILITY S1-UB PUSH PRESS 5 X 5 60-80% S2-UB DUMBELL RENEGADE ROW 4 X 5 S3-LB DUMBELL LATERAL LUNGES TO REAR 4 X 4 EACH LEG S4-LB/CORE DUMBELL WALKING SQUATS 30/30 X 4 S5-CORE WEIGHTED FLUTTER KICKS WEIGHTED SIDE BENDS MARCHING PLANKS 40/20 X 3 BLACK DAY
STRENGTH PROGRAM GW 10 SWING KICKS 10 AIR SQUATS 10 INCH WORMS 10 DRAGON WALKS KBELL SWINGS 30/30 X 2 DYNAMIC STRETCHES S1-LB/UB BACK SQUATS @ 3 SECOND TEMPO 4 X 6 60-75% S2-UB SINGLE DUMBELL TRICEP EXTENSIONS 4 X 8 S3-UB/CORE SINGLE DUMBELL STANDING LATERAL TWIST 4 X 5 EACH SIDE S4-LB/CORE SINGLE DUMBELL KNEEL TO HI KNEE LIFTS 4 X 5 EACH LEG RED DAY
CONDITIONING PROGRAM GW JUMP ROPE 2 MIN DYNAMIC STRETCHES C1-PLYOMETRICS 2 BROAD JUMPS INTO BOX JUMP 10 REPS 3 SETS C2-POWER LANDMINE SHOULDER TO SHOULDER PASSES ( LEFT TO RIGHT= 1 REP) 4 X 8 C3- SPEED BANDED UP DOWNS ON BUMPER PLATE 30 SECONDS ON - 30 SECOND REST 5 SETS C4-MC 10 CALORIE ROW 10 DUMBELL CLEANS 10 RING ROWS OR PULL UPS WORK FOR 10 MIN BLACK DAY
STRENGTH WORK GW 10 WALL SCAP STRETCH 10 SWING KICKS 10 WALKOUT PUSH UPS 10 AIR SQUATS PVC MOBILITY KBELL SWINGS 30/30 X 3 S1-UB/LB KBELL RACK CARRY BOX SQUATS 5 X 8 S2-UB/LB KBELL OH LUNGE PRESS( STARTS FROM BOTTOM OF LUNGE POSITION - FINISHES STANDING) 4 X 6 EACH SIDE S3-UB PUSH JERKS OFF RACK 5 X 6 START AT 50% OF YOUR "PUSH PRESS"1RM ADD WEIGHT EACH SET S4-LB SKATER LUNGES USING LANDMINE 5 X 8 EACH LEG START WITH EMPTY BAR TO GET A FEEL FOR THE MOVEMENT - THEN ADD WEIGHT EACH SET S5-CORE HANGING L-RAISES 5 X 5 RED DAY
ISOLATION INTERVAL CONDITIONING GW DYNAMIC STRETCHES SHUTTLE RUN 30/30 X 3 C1-UPPER BODY 1- SEATED ROPE CLIMBS 2 - MED BALL OH TRICEP TOSSES 3 - NEGATIVE PULL UPS 4 - BANDED WALKING PUSH UPS 5 - DUMBELL SHOULDER PRESS C2- LOWER BODY 1 - SINGLE LEG BALANCE BOARD SQUATS 2 - BOX STRADDLE JUMPS 3 - LADDER 2 IN 2 OUT 4 - LATERAL LINE TOUCH 5 - MED BALL JUMP SQUATS C3- CORE 1 - SHOULDER TAPS 2 - WEIGHTED SINGLE ARM FLUTTER KICKS 3 - WEIGHTED SCISSOR KICKS 4 - KNEELING ROTATING WEIGHTED 1/2 TWIST 5 - WEIGHTED UP CHOPS W/ KNEE LIFT 40 SECONDS ON 20 SECOND REST 2 ROUNDS EACH 1 MIN REST BETWEEN ROUNDS STRENGTH PROGRAM
GW PVC MOBILITY WALL TO WALL RUNS PUSH UPS KBELL SWINGS 30/30 X 3 S1- UB/LB HINGE LIFTS 5 X 6 ADD WEIGHT EACH SE S2-LB/UB CLEANS 5 X 5 50-70% S3-UB BARBELL SLIDE CURLS 5 X 8 S4-LB DUMBELL RACK CARRY WALKING LUNGES 4 X 8 STEPS EACH LEG S5-CORE KBELL SINGLE ARM SIT UP PRESS PLANK AND PULL 40 SECONDS ON - 20 SECOND REST ( SWITCH ARMS AT 20 SECONDS) 3 ROUNDS |
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