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

Sunday 7/23/17

Sunday 7/23/17

A) Coaches Choice

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

C) 5 Sets, Ea. For Time Of:
10 DB Hang Clean & Push Press (50/35)
20 Squats
300 m Row
rest 1 min

Saturday 7/22/17

Saturday 7/22/17

A) Coaches Choice

B) In Teams Of 4 Perform:
3 Rounds For Time Of:
20 Cal Assault Bike
40 Thrusters (65/45)
20 Burpee Ball Slams (20/15)
40 In Place Farmers Carry Lunges (35/20 ea. hand)

*Each athlete occupies a station. All athletes work at the same time. Athletes may only rotate to the next station once all athletes have completed their movements reps. You must rotate in the above order.

Friday 7/21/17

Friday 7/21/17

A) Coaches Choice

B) In 15-20 Minutes Establish A 1RM Deadlift

C) “Open Workout 12.3″
AMRAP In 18 Min Of:
15 Push Press (115/75)
12 Games Standard Box Jumps (24″/20”)
9 Toes To Bar

HIIT 

EMOM FOR 16 MIN  :

min 1 – 40 sec plank hold

min 2 – 16 DB Snatches

min 3- 40 sec Jump Rope

min 4 – 20 Side Lunges

Thursday 7/20/17

Thursday 7/20/17

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

B) 3 Sets
Single Arm Overhead Walking Lunge x10 steps ea. arm
rest 90 sec
Single Leg Banded Hamstring Curl x15 @31×2
rest 90 sec

C) 200ft Farmers Carry (70/55)
20 Alt. DB Snatch (50/35)
50 Double Unders
200ft Front Rack Carry (70/55)
16 Alt. DB Snatch
50 Double Unders
200ft Farmers Carry
12 Alt DB Snatch
50 Double Unders
200ft Front Rack Carry

Wednesday 7/19/17

Wednesday 7/19/17

A) 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.

B) Front Squat
3 @70%
2 @80%
1 @85%
3 @80%
2 @90%
1 @90%+

C) 5 Sets
40 Sec Max Cal Row
rest 20 sec
10 Ring Dips
rest 90 sec

HIIT 

AMRAP in 15 min of:

15 KB Swings

10 Slam Balls

5 Burpees

Tuesday 7/18/17

Tuesday 7/18/17

A) Coaches Choice

B) EMOM For 12 Min Do:
Odd – Toes To Bar x15 Sec Max
Even – Handstand Push-up Hold x30 sec

C) 5 Rounds For Time Of:
400 m Run
10 Front Squats (155/105)
5 Burpees
*At the end of each round, increase the burpees by 5 reps.
Ex: Rd 1=5 Burpees ; Rd 2=10 Burpees ; Rd 3=15 Burpees Etc…

Monday 7/17/17

A) 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

B) 3 Sets
EMOM For 3 Min Do:
Hang Clean Pull x3 + Hang Power Clean x3 + Power Clean x3
rest 2 min after each emom
*Increase weight if able.

C) 4 Sets, Ea. For Time Of:
20 Wall Balls (20/14)
3 Power Clean (185/125)
15 Kettlebell Swings (70/53)
3 Power Clean (185/125)
10 Box Jump Overs (245″/20″)
rest 3 min

HIIT 

4 min Tabata
Rowing
rest 30 sec
4 min Tabata
Box Jumps
rest 30 sec
4 min Tabata
In Place Lunges
rest 30 sec
4 min Tabata
Mountain Climbers

Sunday 7/16/17

Sunday 7/16/17

A) Coaches Choice

B) 3 Sets
Overhead DB Carry x200ft
Double Under x30-50

C) AMRAP In 20 Min Of:
1 Rope Climb
10 Box Jump Overs (24″/20″)
15 Squats
30 Double Unders

Saturday 7/15/17

Saturday 7/15/17

A) Coaches Choice

B) With a Partner complete 3 Rounds For Time:
15 Partner Deadlifts (405/265)
20 Syncro Bar Facing Burpees
400 m Run (together)

C) 3 Sets
Supinated DB Front Raise x15
rest 2 min
DB Lateral Raise x15
rest 2 min

HIIT

EMOM FOR 16 MIN :

30 sec max effort sled push

rest 30 sec

30 sec max effort Goblet Squats

rest 30 sec

30 sec max effort battle rope

rest 30 sec

30 sec max effort KB Swings

rest 30 sec