Strength and Conditioning

Wed Week 1

• Standard warmup:
• Bench press
  • 4×8
• 3 rounds, 1 min at each:
  • External shoulder rotations 
  • Facepulls 
  • Overhead dumbbell press
• “Push, Pull, Run” 5 rounds:
  • Buy in: ½ mile run, and 1 obstacle of choice 
  • 10 push-ups
  • 10 pull-ups. 
  • Finish with a half-mile run, or 5mins bike or row, 1 obstacle of choice

Obstacle Fit Bootcamp

Dice game

10 Squats
10 Burpees
10 Walking Lunges
10 Pushups
10 Pike Toe Taps
20 Mountain Climbers

3 Mini – 8 Mins

3 Round AMRAP x 8 Mins

Round 1:
12/Side Walking Lunges w/ Weights
Farmers Carry Lap
Row of Walls with Ball Throw over
12 Box Jumps

Round 2:
250m Row
10 Man Makers
12 Decline Pushups
Rope Climb (or 5 Rope Pull Ups)

Round 3:
12 Toe to Bar (or Knee Ups)
Seated Sled Pull
Sled Push
Pinch Grip Lap
12 over the shoulder ball throws

2 Mins on – 30 Seconds Off

15 % Incline Run / AD Bike
Battle Rope
Step Ups
Wreck Bag Push
Wall Sit with Weight