Rest Day!

Train smart, eat right, rest up! Take the weekend to accomplish the last two.

Strength

Friday's Training Session:

Deadlift
1-1-1-1-1-1-1

Active Recovery

Thursday's Training Session:

Warm up with 10 minutes of jumping rope; mix in variables of double-unders, cross overs, single foot, and running.

Then
8x Wall walks

20 minutes active stretching

Notes: To perform a wall walk start standing up with your back to the wall about 3 feet away. Lean back until your hands come in contact with the wall. Walk your way down as deep as you can. Reaching the floor is your ultimate goal. Walk back up the wall with out falling, this is one repetition. Rest as needed between.

Strength Endurance

Wednesday's Training Session:

1-2-3-4-5-6-7-8-9-10-9-8-7-6-5-4-3-2-1 Reps of
Pull-ups
Ring dips
Pistols each leg
HSPU's

Metabolic Conditioning

Tuesday's Training Session:

"Courtney"

21-15-9 reps of:
Overhead squat 115/75 lbs.
Burpee pull-ups

Metabolic Conditioning

Monday's Training Session:

150x Burpees AFAP

Rest Day!

This is your rest time to let your body rebuild itself from all our training. Do not overtrain - take the rest!

Stamina

Friday's Training Session:

30-20-10 Reps of
Back extension
V-ups w 15/8 lbs. med ball

Then

6x 3 min. sprints either swimming or running
Rest 1 min. between intervals

Notes: V-ups are performed by lying on your back arms stretched out above head holding med ball, simultaneously
raise legs and arms up to ceiling meeting in center return to start for one rep.

Depletion

Thursday's Training Session:

5 Rounds
5x Deadlift 135/95 lbs.
5x Hang clean 135/95 lbs.
10x Renegade row push-ups
5x Pull-ups

Then

5 Rounds
5x Squat clean 135/95 lbs.
12x BW rows

Then

5 Rounds
10x Hang squat clean 2x 45/25 lbs. dumbbells
30x Push-ups

Rest Day!

Middle of the week rest is awesome, and sometimes necessary! Prepare for tomorrow by stretching out and hydrating.