General Physical Preparedness

06-26-2020

Endurance

Warm up:  5 min general cardio warmup __ 6 min AMRAP1 box jump +15m sled push 2 box jump + 15m sled pushAdding a box jump after every push  4 mins rest  6 min AMRAP1 goblet squat +15m sled push2 goblet squat +15m sled push Adding a squat after every push

05-22-2020

400m run @ easy pace  __ Primal movement complex __ Shoulder dislocates 3x10 band pull aparts __ 4x(30/30) push ups  1 minute rest  x2 rounds   4x(30/30) pull ups 1 minute rest  x2 rounds    4x(30/30) ski 1 minute rest  2 rounds __ 1 mile farmer carry 2x24kg bells

05-21-2020

1 mile run @ easy pace  __ Shoulder dislocates  3x10 band pull aparts  __ 3x5 Single arm dumbbell overhead squats (use a light dumbbell) __ AMRAP 30 400m run  10x overhead squats @ 50% of OHS 1RM __ Cool down:  100 cal air dyne @ easy pace 

05-20-2020

100 cal airdyne @ easy pace __ Primal Movement Complex __ Shoulder dislocates  3x10 banded pull aparts __ Box Jumps:  2x5 @ 16" 2x5 @  20" 2x5 @ 24" 1x5 @ 30" __ 10 min EMOM  Min 1: 150m run  Min 2: 10x kettlebell thrusters @ 2x16kg bells __ 6 sets of back squats @ 77% 1 RM