August 2015
Tues Sept 1, 2015
This is Week 1 of a new cycle. Please ask coaches if you have any questions.
Terms for MD Cycle:
RPE – This represents how many reps shy of failure.
Example: RPE 8 means 2 reps shy of failure, RPE 9 is 1 rep shy, and RPE 10 is to failure
A. Barbell Row – Reps 10-8-6-4
B. Legless Rope Climbs / False-Grip Ring Pull-ups / Ring Rows – EMOM x 6 min UNBROKEN
***Once you hit same number for all 6 minutes, then increase difficulty following week
C. AMRAP 12 min:
5 Bar Muscle-ups (5 Burpee Pull-ups)
10 One-Arm Ring Rows (per arm)
15 Wall-Balls
A. C&J - 82% x 2 sets of 3
B. Split Jerks – 86% x 2
C. EMOM x 14 min (alternating movements each minute):
1 Muscle-up + Dips
Burpee Box Jumps
Same rules apply as on Monday EMOM. Must hit same number each minute UNBROKEN.
Once you achieve this for the full EMOM, then you can increase the following week.
Complete Part D after class on your own:
D. Turkish Get-ups x 20 reps (heavy, alternating arms each rep) – FOR QUALITY, not time
A. Strict Pull-ups – 3 x 5 (same weight, double progression) – RPE 9 on final set
B. Chest-Supported DB Rows – Reps 10-8-6 (increasing) – RPE 9 on final set
C. 3 Rounds:
Ring Rows x Max Reps with RPE 8 (elevate feet for difficulty)
Rest 30 sec
Barbell Lat Raise x 10-12 reps – RPE 8
Rest 30 sec
Assisted Pull-ups x Max Reps with RPE 8
Rest 2 min
D. Superset 2 movements x 3 sets each:
Barbell Curls x 6-8 reps – RPE 9
Alternate DB Hammer Curls x 10-12 reps per arm – RPE 9
Rest 2 min
Mon Aug 31, 2015
This is Week 1 of a new cycle. Please ask coaches if you have any questions.
Terms for MD Cycle:
RPE – This represents how many reps shy of failure.
Example: RPE 8 means 2 reps shy of failure, RPE 9 is 1 rep shy, and RPE 10 is to failure
A. L-Seated Military Press – Reps 10-8-6-4 (increasing weight)
B. Dips / Push-ups – EMOM x 6 min UNBROKEN – Once you hit same number for all 6 minutes, then increase difficulty following week
C. AMRAP 3 min (rest 2) x 3 sets:
Run 200m
30 Double-unders
20 Overhead Plate Step-ups (alternate legs)
Max Kipping HSPU in remaining time
A. Snatch –82% x 2 sets of 3
B. Back Squats –76% x 3 sets of 5
C. EMOM x 8 min – Strict Pull-ups or Ring Rows - Once you successfully achieve that number UNBROKEN for all 8 min, then you increase by 1 rep the next week, and keep that same number until you can achieve it unbroken for all 8 minutes
Complete Part D after class on your own:
D. Weighted Plank (Heavy) – 3 sets x 30 sec each (rest 2 min between sets)
Upper Push:
A. Strict Press – 3 x 3 (same weight, double progression) – RPE 9 on final set
B. Dips – 3 x 5 (same weight, double progression) – RPE 9 on final set
C. DB Inc Bench – 3 Progressive set to work up to max weight for 10 reps - RPE 10
D. Flat Flies – 3 x 12-15 (same weight) – RPE 7.5
E. Alternate two movements x 3 sets each:
Lying Tricep Extensions x 10-12 reps – RPE 8
Lateral Raises x 12-15 reps – RPE 8
Sat Aug 29, 2015
Conditioning:
A. 3 sets of max-length L-Sit Hold on Rings (scale to knee L Hold)
Can also be performed in between two boxes
Rest 2-3 min between attempts
B. For Time (20 min cap):
400m Walk with ONE KETTLEBELL (Heavy)
***Every time you drop the KB to rest, complete 15 KBS before walking again
Then, complete reps 40-30-20-10:
Box Jumps or Step-ups
KBS (note, KB can be lighter than on 400m Walk)
C. AMRAP 2 min:
Max reps of Plank position shoulder touches (touch opposite shoulder with hand)
Fri Aug 28, 2015
A. Bench Press
L1 – Work to heavy set of 5
L2 – Work to 3 RM
L3 and L4 – Work to 1 RM
B. Dips - Work to 3 RM, or find least scale needed for 3 perfect reps
C. Hero Workout “Coe” – 10 Rounds For Time (20 min cap):
10 Thrusters
10 Ring Push-ups
L1 – 45/33, Hands-elevated Push-ups
L2 – 75/55, Regular Push-ups
L3 and L4 – 95/65
C. Inc DB Bench – Work to 6 RM
D. Flat DB Flies - 4 sets of 12 reps
Increasing weight up to heaviest 12 reps possible
E. Bench Dips (add weight as desired) or Diamond Push-ups
Choose number to hit UNBROKEN for EMOM x 6 min
Thurs Aug 27, 2015
A. 5 attempts at max distance Catapult throw in alley with Med-Ball
https://www.youtube.com/watch?v=rd3U5apd3KE
B. 5 attempts at max distance Seated chest pass throw with Med-ball
(back flush with wall, legs straight out in front) -https://www.youtube.com/watch?v=GXO1eYu4kr8
C. 20 Broad Jumps for max TOTAL distance (stick the landing on each jump)
D. 20 skips for max TOTAL distance (bound and explode as far as possible on each skip)
E. Test max length “Wall-sit” (thighs at parallel) – Add a bumper plate to lap for more difficulty
F. With partner – Row 2000m/1600m or Assault 3.0/2.5 miles (male/female teams) for time (12 min cap):
***While one partner rows, the other partner must perform a static Overhead Hold (snatch or clean grip acceptable). When the OH HOLD partner fails to hold on any longer, the roles will switch. Team total needs to accumulate Row or Assault distance
L1 – 45/33
L2 – 75/55
L3 – 110/75
L4 – 135/95
Wed Aug 26, 2015
A. Deadlifts (make sure to keep perfect form under heavy load)
L1 – Work to heavy five
L2 – Work to heavy four
L3 – Work to heavy triple
L4 – Work to heavy double
B. Strict Pull-ups – Work to 1 RM, or find least scale needed for 3 perfect rep
C. “Nicole” – AMRAP 20 min:
Run 400m
Max Pull-ups unbroken
***As soon as you break pull-ups, run again – Score is total pull-ups
L1 – Band assisted Pull-ups
L2, L3 and L4 – As written
C. Chest-supported Barbell Row – Work to 6 RM
D. Strict Pull-ups – Choose number to try to hit unbroken EMOM x 10 min
***If number is below 4, use a small band for assistance
E. Barbell Curls – Work up to 6 RM
Tues Aug 25, 2015
A. Strict Press
L1 – Work to heavy set of 5
L2 – Work to 3 RM
L3 and L4 – Work to 1 RM
B. Jerks
L1 – Work to heavy set of 3
L2 – Work to 2 RM
L3 and L4 – Work to 1 RM
C. HSPU / OH Test:
L1 – Max Length HS Hold then max reps Box HSPU
L2 – Same as L3/L4 but with 1-2 abmats
L3 and L4 – Max reps Strict unbroken. Rest then max reps Kipping
D. AMRAP 10 min of “Nate”:
2 Muscle-ups
4 HSPU
8 KBS
L1 – 5 Push-ups, 15 sec HS Hold or Box HSPU, 35/26
L2 – 3 Ring Dips, HSPU to abmats, 53/35
L3 and L4 – As written, 70/53
B. Hang Muscle Snatch – 6 RM
OR
Push Press – 3 RM
C. Lateral Raises – 4 sets of 12 reps
Increasing weight up to heaviest 12 reps possible
D. One-Arm DB Press – 3 x 10 per arm, perform as:
Alternating 5 reps right arm, 5 reps left arm
***DB of non-working hand held at shoulder level while other arm works
E. “Annie” (7 min cap)
Reps 50-40-30-20-10:
Double-unders (or same reps of single unders)
Abmat Sit-ups
Mon Aug 24, 2015
A. Back Squat:
L1 – Work to heavy set of 5
L2 – Work to 3 RM
L3 and L4 – Work to 1 RM
B. Split Squat (with loading of choice)
Work to heaviest set of 6 for each leg
C. Hang Squat Clean – Work to 3 RM (without dropping bar)
L1 – Hang Power clean to Front squat is ok
D. Reps 12-9-6 for time:
Hang Squat Clean
Burpee Pull-ups
L1 – 65/35
L2 – 95/65
L3 – 135/95
L4 – 165/110
C. Front Squat – 3 RM
D. RDL – Work to heavy set of 6-8 reps
E. Test Max Distance Farmers walk with heaviest weights possible for you. Then try to get them back as quickly as possible
Sat Aug 22, 2015
A. Run 800m / Row 1000m / Assault 1.5 miles
Rest until 8:00 mark
Run 400m / Row 500m / Assault .7 miles
Rest until 12:00 mark
Run 200m / Row 250m / Assault .4 miles
Rest 14:00 mark
Run 100m / Row 125m / Assault .2 miles
Rest until 20:00 mark then begin part B
B. AMRAP 12 min:
5 Pull-ups
7 Box Jumps
9 KBS
L1 – Jumping/Assisted Pull-ups, Step-ups, 26/18 KB
L2 – Kipping Pull-ups, 24/20’’ BJ, 35/26 KB
L3 – Kipping Pull-ups, 24/20’’ BJ, 53/35 KB
L4 – CTB Pull-ups, 30/24’’ BJ, 70/53 KB
Fri Aug 21, 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. DB Snatch – 8 min to work up to heaviest weight for:
8 reps in 30 seconds (must alternate arms each rep)
D. 2 Rounds For Time (8 min cap):
8 DB Snatch @ approx. 75% of weight achieved in part C
12 Push-ups
16 One-Arm OHS (8 per arm) – Same weight as DB Snatch
12 Push-ups
L1 –Hands-elevated Push-ups
L2 – H.R. Push-ups
L3 – Plyo/Dynamic Push-ups
L4 – Clapping push-ups
C. Incline Barbell Bench x 3 sets:
Complete 5-8 reps heavy, and then immediately drop weight 20-25%
and keep going to failure. Rest 2 min and repeat for 3 sets
D. Push-ups – Choose number to try to hit UNBROKEN for EMOM x 7 min
E. Standing OH Tricep Extensions (one DB with both hands on it)
5 Reps every 30 sec x 5 min
***Choose weight you could do for 15 reps fresh