Tues Nov 3, 2015
A. 5 Rounds:
8 Renegade Rows per arm (16 total reps)
8 Single-Arm KettleBell Strict Press per arm (16 total reps)
***Complete all 8 reps of both lifts with same arm before switching
Rest 5 min
B. Reps 30-20-10:
Pistol or Single-leg squat to Box
Hanging L-Sit in seconds (or necessary scale)
Rest 5 min
C. Movement exploration / Movement virtuosity x 10 minutes:
Shoulder Taps + Handstand Push-ups
***Scale as Circles around box inverted on hands or Handstand Holds,
working on Handstand progressions and becoming comfortable upside down
A. C&J – Work QUICKLY up to heavy double (must be complete under 25 sec, NOT TnG)
B. C&J @ 90% of double from part A – 2 reps every 2 min x 4 sets (each double must be under 25 sec)
C. MAP – AMRAP 10 Min, Rest 5 min, AMRAP 10 Min
7 Hang Power Cleans – 135/95 lbs (or scale to stay unbroken)
7 Front Squats – Same Bar
7 kipping HSPU
7 CTB Pull-Ups
Run 200m / Row 250m / Assault .4 miles
A. Resting as needed between movements, but performing each movement “quickly,” complete ONE ROUND warm-up of movements from part B:
B. Rest 5 min, then complete 4 Rounds of movement sequence @ sustainable pace
***The goal is to work in the absence of the “pain face” just keeping a moderate and continuous pace the entire time
30 Cal Row / Run 400m / .7 miles on Assault
20 Russian KBS (light/moderate weight)
10 Burpee Box Jumps
10 Burpee Pull-ups
Mon Nov 2, 2015
Reminder for MD and Fitness programs::
>1 year of experience, all movements are 5 x 5
<1 year experience, all movements are 5 sets of 7-10 reps
First 2 sets are ramp-up sets, then 3 sets with same weight
A. Back Squats
B. Alternate movements:
Dips / Push-ups (weighted as needed)
Bent-over Barbell Row
C. AMRAP 8 min:
30 Double-unders / 60 single-unders
15 Burpees
15 KBS (light/moderate weight)
A. Back Squats – Reps 5-4-3-2 (increasing weight)
B. Every 3 min, complete 1 round “FOR TIME” x 3 Rounds:
2 TnG Power Snatch – 65-70% max snatch
7 Burpees (jump onto 45# plate)
C. Every 3 min, complete AMRAP 30 sec x 3 Rounds:
2 TnG Squat Snatch (same weight as part B)
Max Reps Bar Muscle-Ups in remaining time
D. MAP - Run 1 mile / Row 2000m / Assault 3 miles
Rest 5 min
Repeat same cyclical movement for same distance
***Remember that goal of MAP work is to PACE and get the same score on each portion
A. Alternate movements:
Dips
Chest-Supported Barbell Row
B. Back Squats
C. Alternate movements:
DB Overhead Press
BB Curls
Sat Oct 31, 2015
Don't forget about the SDA Halloween party from 6-9pm on Saturday.
Stop by and get your pre-game on before the big night. Bring some drinks
and play some beer pong with your costume game in full effect
A. Complete 3-4 sets increasing weight to heavy set of 6 reps for OHS (from ground)
B. Complete 3-4 sets increasing weight to heavy set of 6 reps for Thrusters (from ground)
C. AMRAP 15 min:
Run 400m / Row 500m / Assault bike .7 miles
12 OHS (50-60% of weight from part A)
12 TTB / KTE
12 Thrusters (same barbell weight as OHS)
A. Clean Pull + Clean – 76% x 3+2, 80% x 3+2, 84% x 3+2
B. Back Squat – 78% x 3, 82% x 3, 86% x 2, 2
C. Strict Press – Work up to 3 RM
D. Met-con of choice under 8 min of length
See FITNESS workout
Fri Oct 30, 2015
A. One-Arm DB “Kroc” Rows – Work up to 10 RM for each arm
B. Pull-ups (add weight or scale as needed) – EMOM x 7 min:
***Complete between 3-6 reps EMOM UNBROKEN with the SAME LOAD.
If doing weighted or unassisted, ok to use 3-reps, whereas if movement is
scaled with band, focus more on the higher end of the rep range.
C. Hang DB Snatch
6 min to work up to challenging weight for 8 reps per arm
***Complete all reps with one arm before switching arms
D. AMRAP 10 min:
8 Hang DB Snatch per arm (about 80% of weight from part C)
8 One-Arm Ring Rows per arm
16 Wall-Balls
A. C&J – 80% x 2, 84% x 2, 88% x 1
B. Push Press (based roughly off jerk – Adjust as needed to hit reps)
63% x 3, 66% x 2, 69% x 2, 72% x max reps
C. Sprints (preferably find a hill that takes 30 seconds to sprint to top.
Then walk to bottom slowly, and repeat for 5 total reps) – If you can’t
get up mentally for sprints, then feel free to do Airdyne or Rowing intervals
(8-10 sets of 30-45 sec ALL-OUT, with 90-120 sec rest between sets).
A. Strict Pull-ups – Work up to 1 RM Weighted Pull-up
Then complete 3 sets with no added weight for “Max reps”
***Scale as needed with bands to complete 3 sets of MAX REPS
B. Chest-Supported BARBELL ROW (prep for next cycle)
Complete 4 sets of increasing weight to reach 5 RM
C. 3 Rounds (RPE 8 for all movements):
Kroc Rows with Kettlebell (one-arm) x 8-10 reps per arm
Rest 2 min after both arms are completed
Ring Pull-ups x 4-8 reps (scale to Ring Rows if less than 4 reps)
Rest 2 min
D. 3 Rounds (RPE 8 for all movements):
8-10 reps heavy Russian KBS
Rest 1 min
8-10 reps Barbell Preacher Curls (arms resting on GHD machine)
Rest 1 min
