Sat Aug 15, 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. Tabata Everything – Complete Tabata (8 sets 20 sec on, 10 sec off) for each movement
1. HSPU
Rest 2 min
2. Jumping pull-ups
Rest 2 min
3. Push-ups
Rest 2 min
4. Box Jumps
L1 – Wall climbs Hand-elevated pushups, Step-ups OK
L2 – HSPU anyhow to abmat(s), H.R. Push-ups, 24/20’’ BJ
L3 – Kipping HSPU, Explosive/dynamic pushups, 24/20’’ BJ
L4 – Strict HSPU, clap pushups, 30/24’’ BJ
Fri Aug 14, 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. AMRAP 3 min (rest 2 min) x 4 sets:
12 Thrusters
12 KBS
12 Wall-Balls
12 KBS
L1 – 65/35, 26/18#, 14/10# WB
L2 – 85/55, 35/26#, 20/14# WB 9 ft
L3 – 110/75, 53/35#, 20/14# WB 10 ft
L4 – 135/95, 70/53, 30/20# WB
C. RDL – Reps 15-12-12-12
***15 reps is warm-up, and then 3 working sets of 12 with same weight
D. Jump Squats (bar on back) – EMOM x 7 min – 5 reps @ 25-30% max back squat
***Explode up as powerfully as possible on each rep
E. 200m Farmers Walk
And then, complete 4 rounds of:
10 single leg calf raises right foot with deficit
10 single leg calf raises left foot with deficit
***Add weight to calf raises if desired by holding KB or DB in hand of working leg
Thurs Aug 13, 2015
A. Rope climb – technique work on footing and technique etc… Then complete a few reps
B. HSPU technique work – Focus on practicing and proficiency of kipping movement. Ok to use as many abmats as needed to allow for learning comprehension of the way hips engage and create momentum
(Advanced athletes complete EMOM x 8 min of kipping HSPU)
C. 3 Rounds:
20 Hollow Rocks
15 Single-unders with one leg, then switch and do 15 reps with opposite leg
10 Hip Extensions (add weight as desired with perfect form)
5 Wall-Climbs (focus on perfect hollow position at top and not on speed)
100m Farmers Carry (halfway down alley and back)
D. Time Permitting – Sprint “For Time” – Choose one of below:
500m Row
OR
400m Run
OR
.7 mile Assault Bike
A. Tall Jerks (start on toes, full extension, and move under bar into split)...
sets of 3 working up to moderate weight
B. Complex - Work to challenging weight:
2 Front Squats + 2 Jerk Dips + 2 Split Jerks
C. Complex- Work to max weight:
1 Jerk Dip + 1 Split Jerk
D. Time permitting, complete:
50m Bottom up KB Walk RIGHT arm
50m Bottom up KB Walk LEFT arm
60 sec weighted plank
50 Russian Med-Ball Twists
Wed Aug 12, 2015
Upper Push:
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. Hero Workout “JT” – Reps 21-15-9 (14 min cap):
HSPU
Ring Dips
Push-ups
L1 – Box HSPU or DB strict Press, Dips on Box/Bench, Hands-elevated Push-ups
L2 – HSPU to 1 abmat (men) and 2 abmats (women), Dip reps 7-5-3
L3 and L4 – As written
D. Accumulate 2 minutes of plank on elbows (add weight as desired)
C. SUPERSET two movements x 3 sets:
6-10 reps Incline DB Flyes (heavy)
SUPERSET – Incline Barbell Bench Press x 8+ reps
Rest 2 min
D. 3 sets of MAX REPS Push-ups
***If you can do over 8 reps, add difficulty by elevating feet,
using parallettes, or adding weight to back
E. SUPERSET two movements x 2 sets:
Incline DB Tricep Extensions x 10-12 reps
SUPERSET each set with max unbroken Bench Dips
(perform bench dips on a box, b/c benches are being used for the Inc Tri Ext)
Rest 2 min
