Sunday 7/30/17

Sunday 7/30/17

Part A Warm Up

Coaches Choice

Part B

3 Sets
Renegade Row x12 (6 ea. arm)
Bulgarian Jumping Lunge x6 ea. leg

Part C

In Teams Of 2 Perform
10 Rounds For Time Of:
100ft Plate Push (45/35)
30 Double Unders
15 Kettlebell Swings (53/35)

*Only 1 person works at a time. Alternate working athlete after each round.

Saturday 7/29/17

Saturday 7/29/17

Part A Warm Up

Coaches Choice

Part B

In Teams Of 2 Perform
For Time:
100 Cal Row
100 Push Press (95/65)
100 Front Rack In Place Lunges (95/65)
75 Push Press (115/80)
100 Deadlifts (135/95)
50 Push Press (135/95)

HIIT – “Death Row”

AMRAP in 17 min of :

12 cal row

12 ring rows

12 cal row

12 renegade row

 

Friday 7/28/17

Friday 7/28/17

Part A Warm Up

Coaches Choice

Part B

3 Sets
Deadlift x10 @65% of 1RM

Part C

5 Rounds For Time Of:
10 Thrusters (135/95)
15 Toes To Bar
10 Burpee Box Jump Overs (24″/20″)

Thursday 7/27/17

Thursday 7/27/17

Part A Warm Up

2 Sets
Lateral Lunge x4 ea. leg
Inch Worm + Push-up x5
KB Windmill x5 ea. arm (light)

Part B

3 Sets
Jumping Bulgarian Lunges x8 ea. side
rest 1 min
DB Bench Press x15
rest 1 min

Part C

AMRAP In 15 Min Of:
10 Single Arm Overhead In-Place Lunge, R
10 Single Arm Overhead In-Place Lunge, L
15 Push-ups
20 Squats
25 Mt Climbers (2 for 1)

Wednesday 7/26/17

Wednesday 7/26/17

Part A Warm Up

2 Sets
Reverse Samson Stretch Lunge w/rotation x4 ea. side
Ankle Mobility x20-30 sec ea. side
Squat x5 @32×1

*Perform samson stretch lunge in place.

Part B

Front Squat
65% x5
75% x3
80% x2
75% x5
80% x3
85% x2

Part C

Every 90 Sec For 17:30 Do:
First 90 Sec – 20 Sec Max Hang Squat Clean (135/95)
Second 90 Sec – 20 Sec Max Cal Assault Bike
Third 90 Sec – 20 Sec Max Ball Slam (20/15)

Tuesday 7/25/17

Tuesday 7/25/17

Part A Warm Up

Coaches Choice

Part B

3 Sets
Turkish Get-up x3 ea. arm
Ring Support Single Leg Knee Tuck x20 sec ea. leg

*You may rest between each side for the single leg knee tuck.

Part C

For Time:
50 Cal Row
50 Burpees
50 Kettlebell Swings (70/53)
50 Push Press (95/65)
50 Wall Balls (20/14)

Monday 7/24/17

Monday 7/24/17

Happy Birthday Justin Krell!!!

Part A Warm Up

Samson Stretch Lunge x50ft
Walking Quad Pulls x50ft
Lateral Lunge x25ft ea.
+
2 Sets
Stiff Legged Clean Deadlift x5
Tall Power Clean x5
Hang Power Clean x5

Part B

EMOM For 16 Min Do:
Odd – Hang Power Snatch x3 + Overhead Squat
Even – Strict Pull-up x5-8

*Build in weight over the course of 8 sets

Part C

5 Sets, Ea. For Time Of:
15 Pull-ups
10 Overhead Squat (115/75)
50 Double Unders
rest 2 min

Monday 6/12/17

Monday 6/12/17

Part A Warm Up

3 Sets
Snatch Deadlift x5
Bent Over Snatch Grip Row x5
Overhead Squat x5
Tall Snatch x5

Part B

In 15-20 Minutes Establish A 1RM Snatch From 2″ Below The Knee

*Perform a snatch grip deadlift, then lower back down to 2″ below the knee, then perform your snatch.

Part C

4 Sets, Ea. For Time Of:
400 m Run
15 Power Snatch (95/65)
rest 2 min

Sunday 6/11/17

Sunday 6/11/17

Part A Warm Up

Coaches Choice

Part B

EMOM For 24 Min Do:
Min 1 – Rope Climb x1-2
Min 2 – Burpee Ball Slam x6-8
Min 3 – Sled Push x100ft
Min 4 – Overhead Walking Lunge x12 Steps (65/45)

Saturday 6/10/17

Saturday 6/10/17

Part A Warm Up

Coaches Choice

Part B

3 Rounds For Time Of:
10 Handstand Push-ups
10 Alt. DB Snatch (55/35)
10 Deadlifts (225/145)
Once each athlete has completed the above work, do:
400 m Run
20 Pull-ups
10 Thrusters (135/95)

*Only one athlete can work at a time. Athlete 1 does HSPU/DB Snatch/Deadlift, then athlete 2 perform the same sequence. Once each athlete complete the top section, then athlete 1 can start their Run/Pull-up/Thruster while athlete 2 rests. Once athlete 1 completes their last thruster, athlete 2 can start their run. Non working athletes can change weights on the barbell while the other athlete is working.

 

HIIT

Tabata – 16min

8 min – Russian Twists / ┬áKB Sumo DL High Pulls

Rest 1 min

8 min – Slam Balls / DB Shoulder Press