Baseline & Warm up:
ROM Drills ~5 minutes + “Mat Chan” Warmup
Warm Up: 5x Rounds of Cindy
5x Pull ups + 10x Push ups + 15x Squats
Strength + Work Capacity: 4x Rounds
1x Rope Climb
10x Push Ups
10x Tire Flips
¼ Mile Run
Metabolic Work
21-15-9
Thrusters 45# bar
Push Ups
Durability:
3x Sled Push & Pull
Stretch + Hydrate & Fuel
Got in a 60 minuted EMOM of walking and push ups. Pretty hard but i’m getting really close to closing out the 10k push up challenge. Hooyah!
Baseline & Warm up:
ROM Drills ~5 minutes + “Mat Chan” Warmup
Warm Up: 3x Rounds of Cindy
5x Pull ups + 10x Push ups + 15x Squats
Strength + Work Capacity: 4x Rounds
10 Push ups
15 Situps
5 Burpees
100 Meter Sand Bag carry (up and down stairs)
10x Box jumps
**use weight vest if you have one
Durability:
30 Minute EMOM (Run + 5x Push ups)
Stretch + Hydrate & Fuel
2 Mile EMOM with Push Ups. 40 minutes = 200 push ups
Kata:
Taigo 1 + 10x Push Ups
Taigo 2 + 10x Push Ups
Taigo 3 + 10x Push Ups
Pinan 1 + 10x Push Ups
Pinan Godan + 10x Push Ups
Too San + 10x Push Ups
Naihanchin + 10x Push Ups
Giin + 10x Push Ups
Seisan + 10x Push Ups
Konku + 10x Push Ups
Saiunchin + 10x Push Ups
310 Push Ups
Baseline & Warm up:
ROM Drills ~5 minutes + “Mat Chan” Warmup
Warm Up:
3x Rounds of Cindy
5x pull ups + 10x push ups + 15x squats
DT: 5 rounds for time of:
12x deadlifts
9x hang power cleans
6x push jerks
Men use 155 lb., women use 105 lb.
Strength + Work Capacity:
25x Double KB Swing
30x Single KB Thruster Left Arm
25x Push Ups
25x Single KB Leg Romanian Deadlift (Each Leg)
30x Sit Ups
25x Push Ups
20x KB Sumo Deadlift High Pull
20x KB Raised Leg Lunges (Each Leg)
30x Single KB Thruster Right Arm
25x Push Ups
Durability: 3x Rounds
10x Tire Flips
2x Sled Push
Stretch + Hydrate & Fuel