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
