Warm Up Outline (10-20min)

Foam Roll

Monostructural Movement

-Row 500m

Active Warmup

Dynamic Warmup

Joint Mobility/Lengthening

Muscle Activation

Core

-Plank 3x30sec.

-Rockers 3×10

Functional Warmup

-Bar Warmup

Resistance Training

-Back Squat 3×18

-Single Leg RDL 3x18ea.

-BOR standing on Aerodyne Pad 3×18

-DB Chest Press on Stability Ball 3x18ea.

-Barbell Shrug 3×18

-Single Arm Walking OH Waiter Carry 3x50m ea. arm

-Bicep Curls w/barball standing on one foot 3×18

-Seated BB Skull Crushers on Stability Ball 3×18

-Rear Deltoids w/Plates (thumbs in) 3×18

-Int/Ext rotators w/Plates 3x18ea.

Metcon

15min AMRAP of:

-500m Row

-15 Hand Release Push Ups

-30 Wall Balls

Cool Down

-Static Stretching/Yoga

Rest

Ruck 1.5-3.0 miles w/20-40lb. bag

Be smart and be safe!

Foam Roll

Monostructural Movement

-1000m Row

-Tabata Row @ 1:30min/500m pace

Active Warmup

Dynamic Warmup

Joint Mobility/Lengthening

Muscle Activation

Core

-Hyper Extensions 3×10

-Supine Extended Holds 3x10sec.

Functional Movement

-Bar Warmup

Resistance Training

-Weighted Step Ups 3x10ea.

-KB Tra

nsverse Lunge 3x10ea.

-Single Leg RDL 3x10ea.

-Hand Stand Push Ups 3×6-10

-Archer Pull Ups 3×10

-Archer Push Ups 3×10

-Farmer Walk 3x50ft.

-Ring Dips 3×8-12

-Rear Deltoids w/Plates (thumbs in) 3×10

-Int/Ext Rotators 3x10ea.

-4×25 – 4 count Flutter Kicks

-4×8-10 Full GHD Sit Ups

Cool Down

-Static Stretch

Hike 5-10 hours w/20-40lb. bag

Be smart and be safe!

Foam Roll

Monostructural Movement

-VersaClimber Intervals 7x1min. max effort/1min. active rest

Active Warmup

Dynamic Warmup

Joint Mobility/Lengthening

Muscle Activation

Core

-Lever Abdominals w/Straight Arms 3×10

-Prone Plank 3x30sec.

Functional Movement

-Bar Warmup

Resistance Training

-Bulgarian Split Squat 3x10ea.

-Wide Stance Good Morning 3×10

-1 Arm Dumbbell Row 3x10ea.

-1 Arm KB Strict Press 3x10ea.

-Dumbbell Shrugs 3×10

-1 Arm KB Floor Press 3x10ea.

-1 Arm Standing Rear Delt w/Band 3x10ea.

-Dumbbell Bicep Curls 3x10ea.

-Seated Dumbbell Skull Crusher 3x10ea.

-Int/Ext Rotators w/Dumbbell 3x10ea.

-4×25 – 4 Count Mountain Climbers

-4×20 Leg Levers

Cool Down

-Static Stretching

Foam Roll

Monostructural Movement

-Mountain Climbers 1×50

Active Warmup

Dynamic Warmup

Joint Mobility/Lengthening

Muscle Activation

Core

-Deadbugs 2×20

-Oblique Planks 2x15sec. ea.

Crossfit Metcon – 2 Rounds for time of:

- 25 Man Makers w/35# Dumbbells

- 50 KB Swings @ 32kg

- 75 OH Squats w/bar only

- Run 1 mile

*scale weights as necessary*

Cool Down

- Static Stretching

Foam Roll

Monostructural Movement

-20 min. run @ 65% of MHR

Active Warmup

Dynamic Warmup

Joint Mobility/Lengthening

Muscle Activation

Core

-Hyper Extension 3×10

-Supine Holds 3x10sec.

Functional Movement

-Bar Warmup

Resistance Training

-Lateral Squat 3x10ea.

-Deadlift 3×10

-BOR 3×10

-Bench Press 3×10

-Barbell Shrugs 3×10

-Strict Press 3×10

-Bicep Curls w/Bar 3x10ea.

-Skull Crushers 3×10

-Rear Deltoids w/Plates (thumbs in) 3×10

-Int/Ext Rotators w/Plates 3x10ea.

-4×25 – 4 Count Flutter Kicks

-4×1 min. Prone Plank

Cool Down

-Static Stretch

*Go up 2.5-5% in weight from last week*