August 31st, 2016

Warm-up
Shoulder Prep
20 Kip Swings on Bar
10 Kip Swings on Rings
Landmine Row x 6/side x 2
Landmine Press x 10/side
Bear/Spider/Crab Crawl x 30ft forward and back each

Strength
3 Rounds of each for max weight:
100 ft OH Yoke Walk
100 ft Lateral Sled Drag Right Leg Dominant
200 ft Farmer’s Carry
100 ft Lateral Sled Drag Left Leg Dominant

Right into…

7 minute amrap:
3 Strict HSPUs
6 Alternating Pistols
9 Toes to Bar (straight leg kipping here)

Then…
Cool down and shoulder flush (crossover recovery would be ideal)

August 30th, 2016

Warm-up:
KB Arm-Bar x 20-30 seconds/side
Plate Good Morning x 20 x 2
Front Body Line Drill x 20 seconds x 2 (https://www.youtube.com/watch?v=g–xUWjnn0U)
Hollow Rocks x 30
Arch Rocks x 30

Plyo
Depth Jump to Box Jump x 3 x 3

Barbell
A. Snatch Pull + Power Snatch off blocks @knee – 50%x(2+2); 60%x(2+2); 70%x(2+2)x2 (% based off PS)
B. Power Clean + Push Jerk – 50%x(2+2); 60%x(2+2); 70%x(2+2)x2 (% based off PJ)
C. Defecit Deadlift – 70%x3x2; 75%x3x2

Conditioning
8 Second Assault Bike Sprint
Rest 2 minutes (stay on bike at easy spin)
x 8

August 29th, 2016

*Transition Week into next cycle of training

Warmup
Crossover Activation
12 Ring Thing Muscle-Ups (perform these slowly)
10 Kick-ups to Freestanding HS Hold (work on not moving hands)
5 TGU each side
Bear Crawl/Spiderman/Crabwalk x 30 ft each

Gymnastics
Three sets, not for time of:
Kipping Muscle-Ups x 5 reps w/1-second lock-out
Belly to Wall HSPUs x 5-7 reps (focus on tripod position)
L-Sit on Parallettes x 10.8.6 (rest 1:1 between each)

Barbell
A. Pressing Snatch Balance x4x4
B. Overhead Squat (% if off of Snatch) – 50%x2, 60%x2, 70%x2, 80%x1, 90%x1, 100%x1, 110%x1, 120%x1
C. Back Squat @50X1 Tempo; 70%x2x5 (of BS max)

Conditioning
3 Minute Row @5k TT pace
Rest 90 seconds
x4

August 27th, 2016

A. Strict pull up – max reps in 1 set @ 2121 tempo
B. Strict Ring dip – max reps in 1 set @ 2121 tempo
C. Legless rope climbs – 7/5 reps for time
D. Kipping HSPU – max reps in 1 set
E. Butterfly CTB pull ups – max reps in 1 set

+
Class workout:
In teams of two, complete as many rounds and reps as possible in 24 minutes of:
24 KB Snatches
18 Burpee Box Jump-Overs
12 Toes to Bar
300 Meter Run

*Partners can divided up the Snatches, Burpees, and Toes to Bar however they’d like, but only one partner works at a time. The only exception to this is on the run, in which case both partners are running together and must both finish before starting the team’s next round.

August 26th, 2016

Warm-up
Crossover Symmetry Activation
Hip 90/90
Banded Good Morning x 20 x 2
Front Body Line Drill x 20 sec. x 2
Back Body Line Drill x 20 sec. x 2

Barbell

A. Snatch – MAX!

B. Clean & Jerk – MAX!

C. Front Squat – MAX!

+
10 minutes cooldown circuit (rowing, biking, banded scap squeezes, shooting the shit)

*Take 20 minutes (or more) on the Snatch, Clean & Jerk, and Front Squat. Rest 5-10 minutes between lifts, each test, but stay warm. This is not a training day, but a TESTING day. So take what’s there, plus a little more (Insert “If he dies, he dies” meme here.)

August 24th, 2016

Warm-up:
12 Ring Thing Muscle-Ups (perform these slowly)
10 Kick-ups to Freestanding HS Hold (work on not moving hands)
5 TGU each side
Bear Crawl/Spiderman/Crabwalk x 30 ft each

Gymnastics (Testing)
A. Strict Muscle-ups- 1 set for max reps
B. Strict Defecit HSPUs (6/4″)- 1 set for max reps
C. Kipping Toes to Bar – 1 set for max reps
D. HS Walk – 1 set for max unbroken distance (1 mulligan)

Barbell
A. Jerk Balance x 5 x 3
B1. DB Bench Press x 8-10 x 2
B2. Supinated Barbell Row x 8-10 x 2

Conditioning
Four or Five sets of (depending on time):
15 Unbroken Wall Balls @30/20#
10 Unbroken Chest-to-Bar Pull-ups
30 Unbroken Double Unders
300 Meter Row @2k pacing
Rest 3 minutes

August 23rd, 2016

Warm-up:
KB Arm-Bar x 20-30 seconds/side
Plate Good Morning x 20 x 2
Front Body Line Drill x 20 seconds x 2

Plyo (Testing)
Seated Box Jump; 3-5 attempts at a max height (after warm-up)

Barbell
A. Clean- build to a PERFECT single at 80-90% of 1-RM NO MISSES TODAY
B. Clean; 60%x1x6 OTM (goal is PERFECT reps with GREAT SPEED)
C. Triple Under Practice- 5 minutes

Strongman (Testing)
Two sets of:
100-Foot Yoke Carry (on back)
(as heavy as possible, goal is max load for 100-feet unbroken)
Rest 3-4 minutes

Two sets of:
100-Foot Hand-Over-Hand Rope Pull
(goal is max load…you’re only allowed one stop in the 100-feet)
Rest 2-3 minutes

Finisher
One set of:
400 Meter Sandbag Carry (as heavy as possible for continuous movement; hug the sandbag)