August 1st, 2018

Every 2 minutes, for 60 minutes (5 sets of each):
Station 1 — Row 400/350 Meters
Station 2 — Single Arm Overhead Walk x 100ft each arm
Station 3 — 30 DUs + 12 Burpees + 30 DUs
Station 4 — Ski 300/250 Meters
Station 5 — Single Arm Suitcase Carry x 100ft each arm
Station 6 — 10 Box Jump Overs (30/24″) + 20 Push-ups + 10 Box Jump Overs (30/24″)

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July 31st, 2018

**backing off this week

Warm-up
Crossover Symmetry
TGU x 5/side
Crawl Sequence (bear, reverse bear, crab walk, spiderman)

Gymnastics/Core Work
A. 1 Strict Ring MU + 3 Kipping Ring MU + Slow negative into 5 Swings x 3 sets
OR
Ring Thing MUs x 5×3
Russian Dips x 5×3
Kipping Ring Pull-ups x 5×3
B. Wall Climb w/10 second hold halfway up x 2 reps x 3 sets

C. OTM x 9:
Min 1: False Grip Hang x 15-20 seconds
Min 2: Maltese Raises x 10-12 reps (https://youtu.be/lmlVTOUDXpU)
Min 3: Hollow Hold x 30-40 seconds

Barbell
A. Pressing Snatch Balance x4x4
B. Hang Snatch (from knee); 90% of last week’s 3-RM x 2 reps x 3 sets
C. Front Squat; (70%x3; 75%x2; 80%x1) x 2

Conditioning
3 rounds for time of:
7 Sandbag Cleans (150/100 lb)
21 Toes to Bar
42 Air Squats

Optional Additional Conditioning Session
40 minute steady state Assault Bike or Run

July 29th, 2018

Activation/ROM work
Single Arm Upright Row x 10/side x2
Side Lying DB External Rotations x 10/side x 2
Bottom of Pistol Hold off Box x 20/30 seconds/side x 2

Barbell
Technique Primer:
Press in Clean; 5-4-3 at ascending weight
A. Clean Pull + Hang Clean from below the knee + Front Squat + Clean; 1+1+1+1RM; 90%x1+1+1+1 x 3 sets (goal is to beat last week)
B. Deadlift; 50%x5,
60%x3,
70%x2,
75%x1,
80% x Max Reps — DO NOT take this to the point where you lose positioning or posture. Go for a big set, but not at the expense of your back

Conditioning
Every 6 minutes, for 30 minutes (5 sets):
15 Kipping Handstand Push-ups
5 Bar-Facing Burpees
15 Chest-to-Bar Pull-ups
5 Bar-Facing Burpees
15 Hang Power Cleans (115/75)
5 Bar-Facing Burpees
15 Front Squats (115/75)

**Goal is to finish each set in 4 minutes or less. Break up where you need to in order to maintain consistent effort, and scale the reps on the Gymnastics movements to meet the timeframe.

July 28th, 2018

Activation Work
Single Arm Bottom’s Up Overhead KB Carry x 100ft/side x 2
Prone I.Y.T’s x 5/side x 2
Powell raise x 10/side x 2

Barbell
A. Push Press; 5-RM; 90%x5x3 (goal is to beat last week)
B. Dumbbell Z-Press x 8-10 reps @21X1
C1. Half TGU x 5/side x 3
C2. Banded Face Pull x 10-12 x 3

Conditioning
3 sets on the Assault Bike or Bike Erg:
30sec at easy pace,
90sec at moderate pace,
.
45sec at easy pace,
75sec at fast pace,
.
60sec at easy pace,
60sec at faster pace,
.
75sec at easy pace,
45sec at fastest pace,
.
90sec at easy pace,
30sec “sprint”
.
Rest 3min between sets

July 27th, 2018

Warmup
Side lying db ext. rot. x 10/side x 2
DB high pull x 10/side x 2
Powell raise x 10/side x 2
Side lying banded clam shells x 20/side

Gymanstics:
Warmup: Barbell Jefferson Curl x 4-5 reps x 3 sets @5351
A. Strict Ring Muscle Ups – 1 Set for max reps; rest 1 minute x 2
B. HS Walk; max distance in 3 minutes (compare to May 4th)
C. L-Sit; max hold, rest 1 minute x 2

Barbell
Technique Primer:
Slow Snatch Pull + Tall Snatch + Snatch Balance; 2+2+2 x 3 sets — building from the empty bar
A. Snatch from Pause at Knee; 50%x2; 60%x2; 70%x2
B. Snatch; 75%x2; 80%x2; 85%x1; 85-90%x1; 90%x1x3** can take the last sets up if feeling good — if not, shut it down after 2 sets
C. Back Squat; 5RM; 90%x5x3 (goal is to beat last week’s number)

Conditioning
8 minute amrap:
2 DB snatch @70/50lb
2 Box Jump Overs (24/20″)
4 DB Snatch
4 Box Jump Overs
6
6
and so on…

Optional AM/PM Session
750m Ski
1k Row
2k Bike Erg
x 3 rounds at 75%

July 25th, 2018

Skill Work
Kick-up to Freestanding HS Hold x 60-90 seconds of holding accumulated
Double/Triple Under Practice x 5 minutes

Barbell
A. Power Clean + Push Jerk; 50%x3; 60%x3; 70%x2; 75%x2; 80%x2x3
B. Push Jerk + Split Jerk; 2+2RM**; 90%x(2+2)x2 sets (goal is to beat last week)
C. Snatch Grip RDL x5x4 (all sets 5-10% up from last week
D. Bench Press; 50%x5; 60%x3; 70%x2; 75%x1; 80%xAMRAP

Accessory
Back Rack Yoke Walk x 75ft x 3
Hand Over Hand Sled Pull x 75ft x 3

Optional PM Work
1k Run @5-10 seconds slower than 3k pace (per Kilometer)
Rest 3 minutes
x 4 rounds

July 24th, 2018

Warm-up
Crossover Symmetry
TGU x 5/side
Crawl Sequence (bear, reverse bear, crab walk, spiderman)

Gymnastics/Core Work
A. Kip Swing x 7 + Kipping Ring Muscle Ups x 5-7 + Support Hold x 20 seconds (hold something between the feet for this); x 2 sets, rest as needed
**sub here can be:
Kip Swings x 10×2
Partner Assisted Strict Ring MU x3x3 w/slower negative
B. OTM x 9:
Min 1: False Grip Hang x 15 seconds
Min 2: Maltese Push-ups x 7-10
Min 3: V-Ups x 15

Barbell
A. Overhead Squat; 60%x3; 70%x3; 80%x2; 90%x2; 100%x1; 100+%x1
B. Hang Snatch (from knee); 3-RM**; 90%x3x2 (goal is to beat last week’s number)
C. Front Squat; (80%x3; 85%x2; 90%x1) x 3 waves

Conditioning
For time:
36 Wall Balls
12 Power snatches @135/95
9 Bar Muscle Ups
27 Wall Balls
9 Power snatches
6 Bar MUs
18 Wall Balls
6 Power Snatch
3 Bar MUs

Optional Additional Conditioning Session
300 Meter Row *
Rest 1 minute
x 8 rounds

*you MUST get faster each round – -focus on recovery and breathing between sets