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Thursday – 7.20.17

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Thursday – 7.20.17
PERFORMANCE/FITNESS
A. 15 minutes to choose 1 movement per category to complete 3-4 sets of each
Upper Body Push
Strict Handstand Pushup or Handstand Pushup Variation x 3-7 reps
Ring Dip or All Dip Variations x 4-8 reps
Ring Pushup or any Pushup Variation x 5-10 reps

Upper Body Pull
Legless Rope Climb x 1 rep
Rope Climb w/ legs x 2 reps
Ring Pullup @33X1 x 2-5 reps
Weighted Pullup x 1-5 reps
Strict Pullup x 3-7 reps

Midline Work
Hollow Rock/Hold x 20-30 reps/seconds
Arch Rock/Hold x 20-30 reps/seconds
L Sit x 10-20 seconds
V up x 12-20 reps

**All movements can be weighted or deficit if best for rep range**

B. Seven Sets:
Complete as many rounds and reps as possible in 2 minutes:
20 Goblet Walking Lunge Steps
10 Double unders
5 Pullups or 3/2 Strict Pullups
rest 1 minute btw rounds & pick up where you left off

**Scale up Option for Pullups – 5 CTB Pullups or 3 Bar or Ring MU
Single Under x 30**

Wednesday – 7.19.17

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Wednesday – 7.19.17
PERFORMANCE/FITNESS
A. Squat Movement Prep
Back Squat w/ feet together w/ pause x 3 reps
Back Rack Lateral Squat w/ feet 6-8 inches wider than squat stance x 5/side **Toes straight entire time**
Squat w/ 10s pause at the bottom x 2 reps
Back Squat @32X1 x 3-6 reps

B. Back Squat @32X1 Cluster x 1.1 rest 10-15s btw clusters – 12 minutes to Build to Heavy Single for today

C. Every 3 minutes x 7 sets
3 Tough Front Squat off Rack
200m Sprint (Increase speed every 50m)
3 Heavy DB Renegade Rows (L+R=1)

Tuesday – 7.18.17

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Tuesday – 7.18.17
PERFORMANCE/FITNESS
A. Deadlift Movement Prep
Single Leg Barbell Romanian Deadlift x 4/leg
Barbell Romanian Deadlift to above knee w/ pause x 3 reps
Deadlift from Regular Position x 3 reps
Deadlift off deficit x 3-6 reps

B. Five Sets:
Deficit Deadlift w/ full reset in each rep x 5 reps **Build to 5RM**
rest 20 seconds
Single Arm DB Press + Single Arm Push Press x 2+4/arm
rest 90 seconds

C. Ten Rounds for time:
7 Wall Ball 30/20#
5 Deadlift 275/185#
3 Tall Jumps
rest 45 seconds btw rounds

**Deadlift should be challenging, done in sub 12 seconds**

Monday – 7.17.17

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Monday – 7.17.17
PERFORMANCE
A. Snatch Prep
Overhead Squat w/pause 3 reps
Hip Snatch x 3 reps
Snatch from below knee x 3 reps
Snatch lift off x 3 reps
Snatch from Ground x 3-5 reps

B. Snatch from below knee + Snatch from ground x 1 rep
x 12 minutes to build to Heavy Single

C. Complete as many rounds and reps as possible in 9 minutes
3 Power Snatch 135/95#
6 Overhead Squat
9 Burpees over the barbell

FITNESS
A. Snatch Prep
Overhead Squat w/ 3 reps
Hip Snatch x 3 reps
Snatch from below knee x 3 reps
Snatch lift off x 3 reps
Snatch from Ground x 3-5 reps

B. Four Sets:
Hang Power Snatch x 2-3 reps per arm
rest 10 seconds
Single Arm DB Lunge L arm + Single Arm OH DB Lunge R arm x 8/leg + Single Arm DB Lunge R arm + Single Arm OH DB Lunge L arm x 8/leg
rest 20 seconds
FLR on Rings x 30-60 seconds
rest 60 seconds

C. Complete as many rounds and reps as possible in 9 minutes:
12 Kettlebell Swings
9 Goblet Squats
6 Burpees

Sunday – 7.16.17

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7.16.17
Sunday

PERFORMANCE/FITNESS
5 x Inchworm w/ 10s pause in hollow position
+
3 Rounds
Strict Pullup/ Chin over Bar Hold/ Flexed Hang x Max Effort
Stomach to Wall HS hold x Max Effort
rest 30-60s btw movements
+
3 Rounds
Tuck ups w/ pause x 15
Arch ups w/ pause x 15
+
“Starship”
3 Rounds for Max Reps:
60 seconds Burpees
60 seconds Back Squat @ 95/65#
60 seconds Box Jump w/ step-down 24/20”
60 seconds Knees to Elbows
60 seconds KB Swing 55/35#
60 seconds Rest

Saturday – 7.15.17

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7.15.17
Saturday

PERFORMANCE/FITNESS
A. Three Sets:
Bulgarian Split Squat x 8/leg
rest 20 seconds
Heavy Renegade Row x 6 reps
rest 20 seconds
Bar Hang x 30-60 seconds
rest 60 seconds

B. Teams of 2, alternate complete rounds to complete Five rounds each of:
500/400m Row
10 Dumbell Manmakers

Pushup + Row L + Row R + Burpee + Power Clean + Push Press

Friday – 7.14.17

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7.14.17
Friday

PERFORMANCE
A.Power Jerk Prep
BN Front Rack Mobility x 20s/arm + 30s/ both
Strict Press w/ pause at top x 3 reps
1/4 OHS w/ pause x 3 reps
Power Jerk x 5-8 reps

B. Clean from below knee + Clean from ground + Jerk (Power or Split)
x 15 minutes of work **2 reps to be done as singles**

C. Complete as many rounds and reps as possible in 7 minutes
7 Box Jump 24/20”
7 Burpees
7 Kettlebell Swing 55/35#

FITNESS
A. Power Jerk Prep
BN Front Rack Mobility x 20s/arm + 30s/ both
Strict Press w/ pause at top x 3 reps
1/4 OHS w/ pause x 3 reps
Power Jerk x 5-8 reps

B. Four Sets:
Double Dumbell Romanian Deadlift @30X1 x 12 reps
rest 10s
Single Leg Hip Thrust x 10 reps AFAP
rest 20 seconds
Single Arm Overhead DB Carry x 50ft/arm
rest 60 seconds

C. Complete as many rounds and reps as possible in 7 minutes
7 Box Jump
7 Burpees
7 Kettlebell Swing

Thursday – 7.13.17

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7.13.17
Thursday

PERFORMANCE/FITNESS
A. 15 minutes to choose 1 movement per category to complete 3-4 sets of each
Upper Body Push
Strict Handstand Pushup or Handstand Pushup Variation x 3-7 reps
Ring Dip or All Dip Variations x 4-8 reps
Ring Pushup or any Pushup Variation x 5-10 reps

Upper Body Pull
Legless Rope Climb x 1 rep
Rope Climb w/ legs x 2 reps
Ring Pullup @33X1 x 2-5 reps
Weighted Pullup x 1-5 reps
Strict Pullup x 3-7 reps

Midline Work
Hollow Rock/Hold x 20-30 reps/seconds
Arch Rock/Hold x 20-30 reps/seconds
L Sit x 10-20 seconds
V up x 12-20 reps

**All movements can be weighted or deficit if best for rep range**

B. Five Sets for Times:
15 Wall Ball 20/14#
15 Kipping Pullups or 8 Strict Pullups
rest 60 seconds

**Pullups should be done in sub 30s***

Wednesday – 7.12.17

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7.12.17
Wednesday

PERFORMANCE/FITNESS
A. Squat Movement Prep
Back Squat w/ feet together w/ pause x 3 reps
Back Rack Lateral Squat w/ feet 6-8 inches wider than squat stance x 5/side **Toes straight entire time**
Squat w/ 10s pause at the bottom x 2 reps
Back Squat @32X1 x 3-6 reps

B. Three Sets:
Front Squat x 2 reps **Look to use 65-70% of BS HS**
rest 20 seconds
Strict Supinated Grip Pullup x Max Reps
rest 90 seconds

C. Three Sets:
Back Squat @32X1 cluster x 1.1.1.1 **Look to use 70-80% of BS HS, rest 10s btw clusters**
rest 20 seconds
Double Kettlebell Bent over Row w/ 10s pause at top of last rep x 5
rest 90 seconds

D. For time:
21.15.9
DB Hang Squat Clean 50# per hand
Cals on Rower

Tuesday – 7.11.17

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7.11.17
Tuesday

PERFORMANCE/FITNESS
A. Deadlift Movement Prep
Single Leg Barbell Romanian Deadlift x 4/leg
Barbell Romanian Deadlift to above knee w/ pause x 3 reps
Deadlift from Regular Position x 3 reps
Deadlift off deficit x 3-6 reps

B. Five Sets:
Deficit Deadlift w/ full reset in each rep x 5 reps
rest 20 seconds
Single Arm DB Press + Single Arm Push Press x 4+8/arm
rest 90 seconds

C. Every 2 minutes x 8 sets (16 minutes)
2 Heavy but Perfect Form Deadlift
12 Jumping Lunges AFAP
10s Sprint (AD/Sled/Run)