Month: July 2016

8.1.16

Monday

A.
Every minute on the minute for 10:00
3 Thrusters (from the ground)
*You chose the load, but should be the same for all 10 sets.

Suggested loading:
135/95
155/110
185/125
205/145

immediately into…

B.
Every minute on the minute for 10:00
5 *Bar pulling movements
*You chose the difficulty, but should be the same for all 10 sets.

Suggested difficulty:
Strict pull-up
Kipping/Butterfly pull-ups
Chest-to-bar pull-ups
Bar muscle-ups

C.
3 sets each rotating in groups or 1:2 work:rest
20/15 Calorie assault bike AFAP
10 Medball facing Burpees
Handstand walk 15’ or bear crawl 30’

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7.22.16

Friday

A.
Every :30 for 15 sets:
1 Power clean and jerk @ 75-80% of 1RM Clean and jerk

B.
For time:
Run 600m
9 Squat cleans (155/105)
Run 600m
15 Squat cleans
Run 600m
21 Squat cleans

C.
Vanity Superset
3 sets:
10 alt DB curls
15-20 Banded tricep extension
*move immediately from one exercise to the next

7.21.16

Thursday

A.
At 0:00
3RFT:
20/15 Calorie row
5 Bench Press (225/125)

B.
At 8:00
3RFT:
20/15 Calorie row
10 Strict handstand push-ups

C.
At 16:00
3RFT:
20/15 Calorie row
15 Ring Dips

D.
At 24:00
3RFT:
20/15 Calorie row
20 Push-ups

7.19.16

Tuesday

A.
3 Rounds:
30-45 sec Nose to wall handstand hold (focus on positioning – hollow body, legs straight, point toes)
10-20 sec Chest to bar hold (focus on positioning – hollow body, legs straight, point toes)
25-35 Hollow rocks

B.
AMRAP in 12:00
10 Kettlebell swings (70/53)
10 Box jump overs
10 Toes to bar

C.
“Optimize”
600′ Sled Sprint (4x45s/2x45s)

7.18.16

Monday

A.
Every minute on the minute for 10:00
3 touch and go power snatch
*You chose the load, but should be the same for all 10 sets.

Suggested loading:
95/65
135/95
155/110
185/125

immediately into…

B.
Every minute on the minute for 10:00
3-5 *Ring pulling movements
*You chose the difficulty, but should be the same for all 10 sets.

Suggested difficulty:
Ring Row
Ring Pull-ups
Muscle-ups
Strict Muscle-ups

C.
3 sets each rotating in groups
20/15 Calorie assault bike AFAP
15 Wallball shots (20/14)

7.15.16

Friday

A.
Every :30 for 15 sets:
1 Power snatch @ 75-80% of 1RM Snatch

B.
21-15-9
Calorie row
Front Squat (115/75)
Pull-up

Rx+
21-15-9
Calorie row
Front Squat (155/110)
7-5-3
Muscle-up

*15:00 Cap!

C.
Vanity Superset
3 sets:
7-7-7 Bicep curls
15 Overhead tricep extension (use DB)
*move immediately from one exercise to the next

7.14.16

Thursday

A.
(warm-up)
Tabata Wallball shots (20/14)

B.
12-10-8-6
Bench press
Supinated pendlay row
*use heaviest load possible each set

C.
For time:
Buy-in: 75 Double-unders

3 rounds:
25 Kettlebell swings (70/44)
25 Push-ups

Cash-out: 75 Double-unders

7.13.16

Wednesday

A.
Front Squat
2-2-2-2-2 @ 33X1*
*:03 down, :03 in the bottom, UP, :01 at the top

10 banded pull-aparts in between each set (palms up)

B.
3 RFT:
400m run
20 Pistols
15 Toes to bar

C.
240’ Sandbag Carry

7.12.16

Tuesday

A.
3 Rounds:
15-45’ Handstand Walk
6-12 Strict Pull-up
Accumulate :30 L-Sit

B.
Every minute on the minute for 24:00
1: 20/16 Cal row
2: 10 Burpee box jump overs (24/20)
3: 10 Overhead squats (95/65)

*Scale reps and load accordingly!!