July 2015
Fri July 31, 2015
A. 10 min to Work up to heaviest weight for UNBROKEN complex:
8 Deadlifts
6 Hang power cleans
4 Thrusters
B. With 60% of the weight achieved in part A,
Complete 10 Rounds “For Time” of complex,
Where EVERY ROUND must be UNBROKEN
(Rest as needed between unbroken rounds)
***20 minute time-cap
C. For Time:
Run 800m
OR
Row 1000m
OR
Assault Bike 1.5 miles
Thurs July 30, 2015
A. EMOM x 15 min (alternating movements each min):
2 Turkish Get Ups (1 rep with each arm)
12 Wall-Balls
8 Burpees
B. 2 Rounds:
30 sec top of Ring Dip Hold
15 Hip Extensions
30 sec Plank (weighted if possible)
15 Goblet Squats
C. With Partner (12 min cap):
As a team, accumulate 2000m Rowing or 3.0 miles Assault Bike.
While one partner Rows or Bikes, other partner must be holding
BOTTOM OF FRONT SQUAT hold. As soon as partner can no longer
sustain the hold, roles switch.
L1 – 85/55, 1300m Row or 2.0 mile Assault Bike
L2 – 110/75
L3 – 135/95
L4 – 185/120
Wed July 29, 2015
A. Strict Press – 3 x 5-8 reps (double progression)
***Double progression means that once you can achieve all 3 sets of 8 with same weight,
then add weight next time and work back up to 3 x 8 before adding weight again.
***Muscular Development and Conditioning groups split after part A today
B. Jerks from rack (L1 and L2, Push Jerk, L3 and L4 Split Jerk) - Work quickly to heavy set of 2
***Keeping rep scheme at “doubles” – try to increase load from last week
C. In 8 min, work up to challenging weight:
2 Reps of Hang Power Snatch
D. AMRAP 8 min:
6 Hang Power Snatch
9 Pull-ups
L1 – 65/35, Jumping/Assisted Pull-ups
L2 – 85/55, kipping Pull-ups
L3 – 110/80, CTB Pull-ups
L4 – 135/95, Strict Pull-ups
B. Choose one of the following 2 options:
1. Push Press - 5 x 3 (increasing weight to top triple)
2. Hang Muscle-Snatch - Reps 15-12-10-8
C. 3 Rounds:
10 Lateral Raises (perfect form, light weight)
Rest 10 seconds
10 Lateral Raises (moderate weight, slight momentum)
Rest 10 seconds
10 Lateral Raises (heavy, momentum/cheating ok)
Rest 2 minutes
D. 2 sets:
6 reps of “6 ways” - https://www.youtube.com/watch?v=E-cCXkSi7IQ
SUPERSET with 20-25 reps Band Pull-aparts
Rest 2 minutes
E. 3 sets of “AMRAP 2 min” (rest 2 min after each)
20-25 Russian Twists
15 Abmat Sit-ups (10 GHD for ADV)
Max reps TTB or Hanging oblique knee-raises in remaining time
Tues July 28, 2015
A. Back Squats – 3 x 5-8 (Double Progression)
***Double progression means that once you can achieve all 3 sets of 8 with same weight,
then add weight next time and work back up to 3 x 8 before adding weight again.
B. Split Squats (rear foot elevated) – Reps 15-12-9 (Increasing weight each set)
***Choice of DB/KB, Front rack or Back rack with barbell
C. 8 min to work up to challenging weight:
2 reps of Hang Squat Clean
D. 3 Rounds for time (10 min cap):
20 Hang squat cleans
60 Double-unders
L1 - 45/33 lbs, 10 DU or 100 single-unders
L2 - 75/55, 30 Double-unders
L3 - 95/65 lbs
L4 - 110/75 lbs
C. Box Step-ups (complete all reps with one leg, then all reps with opposite leg)
Reps 15-12-9 (increasing weight) – Load in different manner than Split Squats
D. Single Leg RDL (load with DB in working hand) – 3 x 12-15 (moderate weight)
E. 2 Rounds:
15 Goblet Squats
15 Single-leg Calf Raises with each leg (deficit)
Mon July 27, 2015
A. Bench – 3 x 5-8 (double progression)
B. Dips – 3 x 5-8 (add weight or scale as needed to hit rep range)
***Double progression means that once you can achieve all 3 sets of 8 with same weight,
then add weight next time and work back up to 3 x 8 before adding weight again.
C. AMRAP 6 min – Burpee Box Jumps
Rest 6 min
D. AMRAP 6 min:
Reps 3-6-9-12-15-18-21 etc…
Ring Dips
TTB
L1 – Burpee step-ups, Bench Dips on box, Knees to elbows
L2 – BBJ 24/20’’, Dips/TTB reps 1-2-3-4-5-6-7 etc…
L3 – BBJ 24/20’’, Dips/TTB as written
L4 – BBJ 30/24’’. Dips/TTB as written
C. Flat FB Flies – Reps 15-12-9-6 (increasing) + Drop set on final set
D. Push-ups – 3 sets of 10-15 reps (scale as needed to hit failure in rep range)
E. Incline DB Tricep Extensions – Reps 15-12-9 (increasing)
Sat July 25th, 2015
A. Standing DB Strict Press – Reps 15-12-10-8 (increasing weight)
***Please DO NOT drop dumbbells
B. AMRAP 22 min:
5 Wall-Climbs
10 Burpee Box Jumps (24/20’’)
15 TTB
20 Wall-Balls
25 KBS
L1 – Knees to elbows, Burpee Step-ups, 14/10# WB, 26/18 KBS
L2 – 15 Knees to elbows (or 8 TTB), 20/14# WB (9 ft), 35/26 KBS
L3 – 20/14# WB (10 ft), 53/35 KBS
L4 – 30/20# WB, 70/53 KBS
Fri July 24, 2015
A. Deadlifts – 5 x 5 (increasing each set to top set of 5)
***First 4 sets should merely be progressive warm-ups. Only ONE HEAVY SET
B. Strict Pull-ups – 3 x 5-8 (double progression)
***Double progression means that once you can achieve all 3 sets of 8 with same weight,
then add weight next time and work back up to 3 x 8 before adding weight again.
C. 3 Clean Pulls + 1 Power Clean – 8 min to work up to heavy weight
(Focus getting “the scoop”, and finishing on heels with extension but no high pull)
D. Climb as high as possible in 9 min:
Reps 1-2-3-4-5-6-7 etc…
Power Cleans
Muscle-ups
L1 – 85/55, Burpee JUMPING Pull-ups
L2 – 135/85, Burpee Pull-ups (strict if possible)
L3 – 185/110, MU reps 1-1-2-2-3-3-4-4 etc…
L4 – 225/135
C. One-Arm DB Rows – 1 x 12 (moderate), then 2 x 6-8 (heavy)
D. 2 Rounds:
15 DB Pullovers (focus on lat stretch at bottom)
15 Bent-over Barbell Rows (moderate weight)
15 Bent-over Reverse Flies (light)
Rest 2 min
E. BB Curls – 5 reps every 30 sec x 5 minutes (10 sets)
***Use weight you would normally do for 15+ reps
Thurs July 23, 2015
A. 2 Rounds @ casual pace:
15 Thrusters (empty bar)
30 sec dead-hang from pullup bar
15 Hip Extensions
30 sec top of ring dip hold
15 OHS (empty bar)
30 sec Handstand Hold (wall or free-standing)
Rest 5 ish minutes
B.2 Rounds – Everyone start on different piece of equipment:
***If equipment isn’t available, use it as an opportunity
to rest so that you can work harder when it opens
Run 400m
Assault Bike .7 mile
Row 500m
Wed July 22, 2015
No levels system today. Just choose the PROPER DOSE to ensure consistent movement and not leaving yourself susceptible to muscular fatigue
A. AMRAP 12 min:
8 Wall-Balls
8 Push-ups
8 DB Snatch (4 per arm, alternate arms)
Rest 5 min
B. AMRAP 10 min:
Run 200m
30 Double-unders
Run 400m
60 Double-unders
Run 600m
90 Double-unders
Run 800m
120 Double-unders
***Scale to 2x reps for single unders
Rest 5 min
C. AMRAP 8 min:
12 Russian KBS
6 Burpee Box Jumps
Tues July 21, 2015
A. Strict Press – 3 x 5-8 reps (double progression)
***Double progression means that once you can achieve all 3 sets of 8 with same weight,
then add weight next time and work back up to 3 x 8 before adding weight again.
***Muscular Development and Conditioning groups split after part A today
B. Jerks from rack (L1 and L2, Push Jerk, L3 and L4 Split Jerk) - Work quickly to heavy set of 2
***Lowering Jerk rep scheme to doubles, so athletes can progress up in weight
C. In 8 min, work up to challenging weight for 2 reps of:
Power clean + Push Jerk (Touch and go and smooth reps)
L1 – Hang power clean + Push Jerk
L2/L3/L4 – As written
D. AMRAP 8 min:
2 reps Power Clean + Push Jerk (75-80% of weight from part C)
HSPU (reps increase 2 each round: 2-4-6-8-10-12 etc…)
L1 – Cleans from hang, HSPU off of Box
L2 – HSPU to 2 abmats
L3 – HSPU to 1 abmat
L4 – HSPU to ground
B. Choose one of the following 2 options:
1. Push Press - 5 x 3 (increasing weight to top triple)
2. Hang Muscle-Snatch - Reps 15-12-10-8
C. EMOM x 7 min – Lateral Raises x 12 reps
***Goal is PERFECT form for first 3-4 minutes, and then ok to cheat on final reps for last few sets
D. 2 Rounds:
12-15 Front Raises (with barbell)
Rest 15 seconds
12-15 Upright Rows (same barbell as front raises)
Rest 15 seconds
20-25 Band Pull-aparts
Rest 2 min
E. AMRAP 7 min:
10 Hanging Oblique Knee Raises
15 reps Lying Leg Raises
15 Abmat Situps (ADV 10 reps GHD)