Tues July 14, 2015
Conditioning Day:
A. AMRAP 14 min:
15 Hang squat cleans
40 Double-unders
200m Run
Rest 6 min
B. AMRAP 14 min:
100m One-Arm Farmers Walk Right arm
100m One-Arm Farmers Walk Left arm
10 Reps of “1 Burpee + 2 Box Jumps”
L1 – 45/35, 26/18 FW, Burpee Step-ups
L2 – 75/55, 35/26 FW, 24/20’’ BBJ
L3 – 95/65, 53/35 FW, 24/20’’ BBJ
L4 – 110/75, 70/53 FW, 24/20’’ BBJ
Mon July 13, 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.
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. 7 min to work up to heavy weight for complex:
1 Hang Muscle Snatch + 3 Hang Power snatch
D. 5 Rounds (10 min cap):
5 Hang Power snatch
12 Ring Dips / Push-ups
L1 - 65/35#, Hand-elevated Push-ups
L2 - 95/55#, Perfect Push-ups
L3 - 115/75#, Dips
L4 - 145/100#, Dips
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. Alternating DB Front Raises – 3 x 10-12 reps (same weight)
***SUPERSET each set with Wide-Grip Upright rows x 10-12 reps
Rest 2 min
D. 2 Rounds:
25 Band Pull-Aparts
25 Face Pulls
15 Lateral Raises (light weight, strict form)
Rest 1 min
E. Accumulate 40-50 reps of each movement in any way you desire, AS FAST AS POSSIBLE:
Lying Leg Raises (add weight with DB b/w feet if needed)
Sit-ups (add weight as desired)
Oblique Movement of choice (Hanging knee raises or lying side crunches, or Russian Twists)
Sat July 11, 2015
A. EMOM x 8 min – Ring Pull-ups or Ring Rows, choose number to hit unbroken
(The goal is to hit the same number on each of the 8 minutes)
B. AMRAP 22 min:
Run 400m
5 Muscle-ups / Dips
2 Wall-Climbs
L1 – 5 Burpee Jumping Pull-ups
L2 – 5 Dips + 5 Pull-ups
L3 – 3 Muscle-ups
L4 – 5 Muscle-ups
Fri July 10, 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. Squat Clean - 8 min to work up to challenging single
***This won’t be a max, due to time constraint. Just hit something smooth/heavy, and move on
L1 – Hang Clean + Front squat
L2 – Hang Squat clean
L3 and L4 – As written
D.AMRAP 7 min:
3 Squat Cleans @ 70% of part C
12 Pull-ups
12 Sit-ups
L1 – Assisted PU, Hang cleans, Abmat Sit-ups
L2 – 6 Kipping PU, Abmat Sit-ups
L3 – Kipping PU, Weighted Sit-ups (25/15#)
L4 – CTB PU, GHD
C. Alternating Lunges – Accumulate 75 total steps in 4-6 sets
***Load the movement in a DIFFERENT manner than how the Split Squat was loaded
D. DB Thrusters – Reps 15-12-9 (increasing weight)
E. Accumulate 40-50 reps of SINGLE leg DEFICIT calf Raises PER LEG (load as desired)
