Tuesday 250717

For Time with Partner:

5k Row + 150 Burpees Over Paralette

One partner works at a time. During the row, athletes must complete a total of 150 burpees over a paralette between them. They may break them up as they please, but must row at least 500m (total) before beginning the burpees.

TIMECAP: 35:00

GEAR: 2.5


Extra Work: Split Stance Romanian Deadlift/Half Kneeling Press/Bulgarian Split Squat

20 Minutes @ Moderate Pace:

10 Split Stance Romanian Deadlift/side

10 Half Kneeling Press/side

10 Bulgarian Split Squats/side

Notes All exercises should be performed with moderate weight. Emphasize pausing at both ends of the range of motion and keeping movement controlled and precise. Split Stance RDL: May be loaded with barbell, dumbbells, or kettlebells. Half Kneeling Press: Dumbbell or Kettlebell. Bulgarian Split Squat: Dumbbells or Kettlebells at sides.

Monday 240717

Front Squat 4-4-4-4-4

Build over the first four sets. The fourth set should be tough but submaximal, leaving two good reps in the tank. The fifth set is 10% lighter than the fourth.


For Time:
100 Double Unders
10 Power Cleans, 185#/115#
400m Run

TIMECAP: 9:00
GEAR: 2.5


Extra Work: Barbell Back Rack Carry

6x100m

Use a weight which is challenging but manageable. Focus on keeping good posture with abs engaged.

Saturday 220717

Snatch Pull + Snatch + Hang Snatch (Below knee) + Hang Snatch (Above knee)

Build to max set


Hang Clean (Above Knee)

5x2

Perform each set with 5-10lbs more than their heaviest weight three weeks ago. If you were not present for that workout, you should perform that here instead. Above knee = directly above kneecaps.


Landmine Press/Lateral Raise/Rear Delt Fly Complex

3 Sets/side

A full set is 8 landmine press + 8 lateral delt raise + 8 rear delt flyes. The weight drops with each exercise.

Thursday 200717

Power Clean + Clean + Front Squat + Push Press + Jerk

Build to Max Set


Split Stance Romanian Deadlift/Half Kneeling Press/Bulgarian Split Squat

20 Minutes @ Moderate Pace:
10 Split Stance Romanian Deadlift/side
10 Half Kneeling Press/side
10 Bulgarian Split Squats/side

All exercises should be performed with moderate weight. Emphasize pausing at both ends of the range of motion and keeping movement controlled and precise.


Extra Work: Double Under/Assault Bike or Row

AMRAP 20:
30 Double Unders
10 Assault Bike OR Row Calories

1:00 Rest

GEAR: 3

Tuesday 180717

Back Squat

5-5-5-5-5

Build over the first four sets. The fourth set should be tough but submaximal, leaving two good reps in the tank. The fifth set is 10% lighter than the fourth.


AMRAP 12:
9 Dumbbell Deadlifts, 50#/35#
6 Burpees
3 Dumbbell Power Cleans, 50#/35#

GEAR: 2.5


Extra Work: Handstand Development

15:00 working on one of the following, listed from lowest to highest proficiency:

-Tripod Hold (Goal: 5 x 0:30 Hold)

-Tripod Liftoff (Goal: 5x5 Controlled Reps)

-Tuck Headstand (Goal: 5 x 0:30 Hold)

-Headstand (Goal: 5 x 0:30 Hold)

-Pike Press Headstand (Goal: 5x5 Controlled Reps)

-Frog Stand (Goal: 5 x 0:30 Hold)

Monday 170717

Power Snatch + Snatch Grip Push Press + Overhead Squat

Build to max set of 1+2+3

1+2+3 = 1 power snatch, 2 snatch grip push press, 3 overhead squats.


For Time:
30 Calorie Row
20 Box Jump Overs, 30"/24"
10 Squat Snatch, 135#/95#

TIMECAP: 7:00
GEAR: 3


Extra Work: Strict Muscle-Up Development

12:00 Volume Accumulation of one of the following, listed from highest to lowest proficiency:

1) Strict Muscle-Up

2) Muscle-Up Negative

3) Transition Rock

Saturday 150717

Push Press + Power Jerk + Split Jerk

5x(3+1+1) 


Ring Row

5x8-10 @ X131 Tempo

Alternate with landmine lateral raise. X131 = Accelerate up, pause at top, three second eccentric, reset as needed at bottom. Exaggerate range of motion of scapulas, fully protracting at bottom, fully retracting at top, maintaining hollow through full range of motion. Select the angle/elevation of the feet to allow for good sets – tempo and position take precedence over increasing the load through a more challenging angle!

Landmine Lateral Raise

5x8-10/side

Alternate with ring rows. Pause at both ends. Initiate concentric by retracting scapula, then exhale throughout concentric, fully exhaling during pause at top. Initiate eccentric by protracting scapula, then inhale throughough concentric. Use no more than an empty barbell, 15kg and lighter bars.


Bike/Row/Run

@ 6:

Assault Bike 10:00

Row 10:00

Run 10:00

Friday 140717

Hang Snatch (Above Knee)

5x2


For Time: 

150 Double Unders 

3 Rounds: 

10 Strict Handstand Pushups 

15 Toes-to-Bar

Then:

150 Double Unders 

TIMECAP: 15:00 

GEAR: 2


Extra Work: Kettlebell Swing + High Pull + Snatch

AMRAP 12: 

5 Single Arm Kettlebell Swings, left 

4 Single Arm Kettlebell Swing + High Pull, left 

3 Single Arm Kettlebell Snatch, left 

5 Single Arm Kettlebell Swings, right 

4 Single Arm Kettlebell Swing + High Pull, right 

3 Single Arm Kettlebell Snatch, right 

GEAR: 2