Tuesday

KB CIRCUIT

5 ROUNDS of KB COMPLEX:

 20 SWINGS

 12 Alternating SNATCHES 

 10 SWING to TACTICAL CLEAN

 10 FIGURE 8 to PRESS

 10 GOBLET SQUATS

 10 RING Push-UPS

Load= TBD

Man-UP Monday

 CrossFit Football Total

 Power Clean

 Back Squat

 Bench Press

 Deadlift 

After the warm up, you have 3 attempts to reach a 1 rep max for each of the following movements.  Add the highest weight lifted for each lift and that gives you your CrossFit Football Total.

FUNday

5 Rounds for TIME of: 

 20m SLED Push

 20m SLED Pull

 15 Mace Strikes

 10 Tire Flips

 5 Devil Presses (30/20s)

 300m RUN

Thursday

BOX SQUAT

5-5-5-5-5

AMRAP in 15min of:

 5 Power Cleans (185/135)

 20 Russian Twist

 50 Bar Over Hops

 20 Mt. Climbers

 5 Muscle Ups

HOW TO IMPROVE SLEEP QUALITY

1. Sleep in a cool, dark room

2. Limit caffeine intake 6-8 hours prior to sleep time

3. Have a consistent sleep and wake time (as best as you can)

4. Develop and utilize a bedtime routine that prepares you for sleep

5. Meditate, do breath work, stretch, or anything that may calm you down

6. Avoid screens (phone, TV, computer for 1-2 hrs. prior to sleep time)

7. Avoid heavy meals 2-3 hours before sleep time

8. Have a comfortable bed and bedroom

Wednesday

PUSH PRESS

Build to a Heavy set of 5

4 Rounds for TIME of:

 15 Push Press (135/95)

 20 Push-UPs

 25 Cal Row or Bike

-Rest 1:30 b/t Sets-

Breathing is Scientifically linked to:

 1. Reduce Stress

 2. Reduce symptoms of anxiety

 3. Improved Sleep

 4. Boost Mood

 5. Improve energy

 6. Improve immunity

 7. Improve focus and concentration

 8. Better Energy

 9. Elevated Emotions

Tuesday

AMRAP in 18 min of:

Anchor Run
20 Box Jumps
20 Back Rack Lunges (95/65)

'Hero' 9/11 Firefighter - Remembered

Monday

Complete for TIME:

 800m ROW

 60 Double Unders 

 40 Hollow Rocks

 20 Wallballs

 10 Deadlifts (255/155)

 20 Wallballs 

 40 Situps 

 60 Double Unders 

 800m ROW

Balancing the GRIND