Thursday

A1. Back Rack Reverse Lunge x 6-8/leg x 3 sets, Rest 30 seconds
A2. Seated Box Jump x 5 x 3, rest 60 seconds
+
EMOM x 10 minutes
min 1 – 20 sec. kb goblet hold lateral skater squats / leg @ 70/50#
min 2 – TGU x 1/arm @ tough weight
+ (rest as needed)
max L-sit or tuck hold on parallettes x 2 attempts, rest as needed

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Wednesday

A1. Back Squat @23×1 tempo; 65% x3 x3, Rest 60 seconds
A2. SA DB/KB Bent Over Row x 6/side x3 sets, Rest 60 seconds
A3. Strict HSPU x 5-6 x 3 sets, Rest 60 seconds
*scale to negatives or hs holds*
+
For time, 20 Min Cap
800m run
30 Kipping *HSPU
800m run
30 T2B
800m Run

*scale to L-seated kb strict press*

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Tuesday

A. Split Jerk – build to a tough single w/ perfect form here in 4-5 attempts
For less advanced athletes, Power Jerk or Push Press can be done as well.
*anything more than the barbell counts*
B. Snatch RDL @ 43X2 tempo; x3 x4 sets, Rest 60 seconds
+
3 rounds
15 Power Clean @ 95/65#
15 S2O @ 95/65#
15 Bar Facing Burpees
50 Double Unders
-Rest 3 minutes-
*increase intensity each round from 80% up to 100%* for the last round.

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Monday – Testing Week 2

A. Warm Up
Foam roll lats
Wrist prep – floor stretch
+ 3 Rounds
3 FS + 3 PP + 3 Thrusters
5 Broad jumps
5 Scap circles forward + 5 backwards

B. Thruster; 10 Mins, Build to heavy single from the rack
C. weighted pull-up / strict pull-up cluster
3.3.3, Rest 15 secs, Rest 90 secs x 3
+
For Time:
30 c2B Pull-ups
30 back squats @ 135/95#
30 Burpee Box Jumps @ 24/20″

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Partner Saturday

In teams of two with one partner working at a time, complete the following for tim:

15 Deadlift @ 245/135#
3 Burpee C2B
50 Air Squats
200m Farmer’s Carry @ 70/50#
12 Deadlift @ 255/145#
6 Burpee C2B
50 Air Squats
150m Farmer’s Carry
9 Deadlift @ 265/165#
9 Burpee C2B
50 Air Squats
100m Farmer’s Carry
6 Deadlift @ 275/175#
12 Burpee C2B
50 Air Squats
50m Farmer’s Carry @ 70/50#
3 Deadlift @ 285/185#
15 Burpee C2B
50 Air Squats

*Scale up to Muscle Up (2-4-6-8-10) instead of burpee C2B
**Deadlift weights should be scaled to within 60-80% of max for all four bars

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Friday

A. OHS; build to to a tough single
*Any athletes with mobility issues, sub front squat
B. Weighted pull up; build to max
+
1 mile run TT
*sub 2K row if preferred.

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Thursday

A. Warm Up, 3 rounds
Jump Rope Work, 60 secs
Prone PVC Pass throughs w/ 2.5/5# plate x 5 (slow)
Curtsy Lunge x5 / leg

B1. DB Bent Over Row x5/side x 3 sets
B2. Single Leg DL x8/leg x 3 sets
B3. DB external rotation x 5/side x 3 sets
+
For time
100 DU, right into
+
5 Rounds
10 Back Squat (135/95#)
10 HSPU or 3 wall walks
+
100 DU

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Wednesday

Warm Up, 4 Sets
100m Row (no straps)
Scap Pull-ups x 10
Snap Push-ups x 10

EMOM x 10 minutes
Minute 1 – 5 Snatch Grip DL @ 80-90% of snatch
Minute 2 – 1 Rope climb (legless if possible) or 2 strict pull ups
+
20 minute amrap
8 Ring Dips, sub push ups
8 Pull Ups
12 Box Jumps @ 30/24”

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Tuesday

A. Warm up
2 sets
Prone PVC pass throughs
External band rotation
Bottom dip hold x 10-15 secs

B. Hang Power Snatch;
10 Mins to build to a tough single
C. CG Bench Press;
Warm up then, 4 sets of 1, Rest 60 seconds bt. singles
All building in weight. Last rep is a HS
+
800m row TT

Extra Credit:
Accumulate 3 minutes in a plank

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Monday – test week

A. Warm up
Banded ankle distraction
Therband, lateral + monster walk
SL Glute bridge
Athlete specific movement prep

B. Back Squat; build to a tough single
Set 1 – 55% x3
Set 2 – 65% x 2-3
Set 3 – 75-80% x 1
Set 4 – 80-90% x 1
Set 5 – 100%+ x 1
B. Max UB Strict Pull Ups x 1 set – Rest 3 minutes
C. Max UB Kipping Pull Ups x 1 set
+
For time
21-15-9
Hang Squat Clean (115/75#)
Calorie Row

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