August 5th, 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
A. Hang Clean from pause at knee; 50%x2; 60%x3; 70%x2x2; 75%x2x2
B. Overhead Yoke Walk x 50ft x 3
C. Hand Over Hand Sled Pull x 100ft x 3

Conditioning
5 Overhead Squats (135/95 lb)
10 Pull-ups
15 GHD Sit-ups
Rest 90 seconds
x 7 sets

Advertisements

August 4th, 2018

Choose 2 of the 3 following options

Option 1:
Strength Work
A. Behind the Neck Snatch Grip Press x8x3
B1. Single Leg RDL w/2 DBs x 8/side x 3 sets
B2. Half Kneeling Bottom’s Up KB Press x 6-8/side x 3 sets
C1. Supine Medball Hamstring Curl x 10-15 x 2
C2. Side Plank Reverse Flies x 10-15/side x 2
C3. Seal Walk x 60ft (30ft down and back) x 2

Option 2:
Class Workout:
In teams of three, with only one partner working at a time, complete the following as quickly as possible
1200 Meter Relay Run or Row
120 Double-Unders (sub is 2:1 singles)
90 Power Cleans (115/75 lbs) or Kettlebell Swings
60 Box Step-Overs with Dumbbells (50/35 lb DBs)
1200 Meter Relay Run or Row
120 Double-Unders
90 Power Cleans or Kettlebell Swings
60 Box Step-Overs with Dumbbells
1200 Meter Relay Run or Row

Option 3:
3k Tempo Row
Rest 5 minutes
x 2

Tempos
**500m @ 3-5 seconds slower than 2k pace
**500m easy
**400m @ 1-4 seconds slower than 2k pace
**400m easy
**300m @2k pace
**300m easy
**200m @ faster than 2k
**200m easy
**100m @ fastest
**100m easy

August 3rd, 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:
A1. Strict CTB Pull-ups x 3-5 reps @21X0 x 3 sets
A2. Strict Ring Dips x 5-7 reps @20X2 x 3 sets
B1. Weighted PVC Hollow Hold x 10 seconds x 4
B2. Weighted PVC Arch Hold x 10 seconds x 4

Barbell
A. Power Snatch + OHS; 60%x2+2; 70%x2+2; 75%x2+2×2 sets
B. Clean + Front Squat + Jerk; 1 rep OT90seconds x 6 sets — building from 50% to nothing over 80%
D. Back Squat @32X1; 70%x3x3

Conditioning
10 minute amrap:
2 Ring MUs
4 Strict HSPUs
8 KB Swings @32/24 kg

Optional AM/PM Session
10 Cal Bike @60/50 RPM
10 Cal Bike @70/60 RPM
10 Cal Bike @75/65 RPM
10 Cal Bike @recovery pace
x 4-5 rounds

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″)

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