Tuesday 2.11.20

“Our food should be our medicine and our medicine should be our food.” — Hippocrates


Line Drills:


Toy Soldiers

Cradle Stretch

Broad Jumps


15 Banded PullAparts

5 Pushup to Down Dog

10 Worlds Greatest

10 Jump Squats

10 Plate Rotations

10 Plate Strict Press

10 Plate Thrusters

10 Scap Retractions

5 Kip Swings

3 Pull-ups/Rows

5 BB Strict Press

5 BB Push Press


• 3×2  Push Press (add 5# to last double/single load, if able!)

• 3×1  Push Press (same weight)

*These should not be until failure- you should not be dropping the bar.

3 sets of 5-10 Strict Pullups (or any pull-up variation), Inverted Rows, 1-3 Rope Climbs, or Ring MUs

*Pick the option that you need to work on


Complete 3 rounds of:

• 1 Minute Max Reps Wall Balls (M:20#-10’/W:14#-9′)

• 1 Minute Max Reps Abmat Sit-ups

• 1 Minute Max Reps PushUps

• 1 Minute Max cal Run (sub Row or Ski)

• 1 Minute Rest

*STIMULUS: These are high effort sprints, while trying to maintain similar scores over all 3 rounds. Similar to a Fight Gone Bad style of workout. Start in different spots, since we only have 1 runner. Try to run at least 1 time!!

*3 separate scores


Foam Roll Quads

Lacrosse Ball Shoulders


1- Every 6 minutes for 18 minutes:

• 350m Row

• 10 Jumping Air Squats

• 15 Air Squats

• 150m Run

• :30sec Flutter Kicks