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)
Mon July 20, 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. Practice 1-Arm OHS with KB. Work up in weight to challenging load for 6 reps per arm
D. Climb as high as possible in 9 min:
Reps 3-6-9-12-15-18-21 etc…
1-Arm OHS (reps are “per arm”)
Burpees (jump onto plate)
L1 – 26/18
L2 – 35/26
L3 – 53/35
L4 – 70/53
C. Front Squats – 6 sets of 3, increasing weight each set to top triple
***Rest only 1 min between lighter sets and no more than 2 min during heavier sets
D. Goblet Squats (light/moderate weight) – EMOM x 6 minutes – 10 reps (no pause at top of rep)
***ADVANCED – 10 Pistols EMOM x 6 minutes (add weight as needed in Goblet position)
E. 2 Rounds (NO DROPPING BARBELL OR RESTING):
12-15 reps Good Mornings (light weight)
20-25 reps Calf Raises (keep barbell on back from Good Mornings)
