0-10
3 sets
15 Banded or empty bar good mornings
5 right 5 Left heel elevated single leg jump
10-25
Deadlift
5×3 Building more than last week no bouncing
25-40
3 sets
8-12 Single Leg RDL
10 Med ball sit up throws to the wall
8-10 Barbell Rows building in weight
5×3 Building
Machine for 2 Min
Down/Up Dog – 4
Thread the Needle – 4 Each
Thoracic Rotations – 4 Each
Squat/Hammy Stretch – 4
Good Mornings – 10
Windmills – 10
Heel to Toe Rocks – 10
Knee to Wall – 4 Each
Rig Squats – 4
Barbell Warm-Up:
Good Morning – 5
Elbow Rotates – 10
Back Squat – 5
Upright Rows – 5
RDL’s – 5
Pigeon Pose – 30 Sec
1: Clean Pulls @70 – 6
2: Cleans @70 – 5
3: Rest
4: Clean Pulls @75 – 5
5: Cleans @75 – 4
6: Rest
7: Clean Pulls @80 – 4
8: Cleans @80 – 3
9: Rest
10: Clean Pulls @85 – 3
Burpee Hurdles – 6
Frog Jumps – 6
Air Squats – 10
High Knees – 2
1: Clean Pulls @70 – 6
2: Cleans @70 – 5
3: Rest
4: Clean Pulls @75 – 5
5: Cleans @75 – 4
6: Rest
7: Clean Pulls @80 – 4
8: Cleans @80 – 3
9: Rest
10: Clean Pulls @85 – 3
Burpee Hurdles – 6
Frog Jumps – 6
Air Squats – 10
High Knees – 2
With a partner for time
Spicy RX+
300 Double unders
150/125 Calorie Row
100 Wall Ball 20/14
80 Box step up 50/35 24/20
60 Single arm DB thrusters 50/35
40 Burpee pogo box overs 24/20
20 Sandbag Cleans 150/100
Mild RX
200 Double Unders
125/100 Calorie Row
100 Wall Balls
80 Box Step Ups 35/25
60 Single arm DB thruster 35/25
40 Pogo Burpee box jump overs
20 Sandbag cleans 100/70
pico
300 Singles
100/75 Calorie Row
90 Wall Balls 14/10
70 Box step up with or without weight 20″
50 Single arm DB thruster
30 Burpee box jump or get over
20 Sandbag cleans
With a partner for time
RX
300 Double unders
150/120 Calorie Row
100 Wall Ball 20/14
80 Box step up 50/35 24/20
60 Single arm DB thrusters 50/35
40 Burpee pogo box overs 24/20
20 Sandbag Cleans
pico
400 Singles
120/90 Calorie Row
100 Wall Balls
80 Box step up with or without weight 20″
60 Single arm DB thruster
40 Burpee box jump or get over
20 Sandbag cleans
