Sat Aug 1, 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 8 min:
8 Box Jumps / Step-ups
8 Push-ups (variation of choice)
Rest 4 min
C. AMRAP 6 min:
8 TTB / KTE
16 Skater Plyos
Rest 4 min
D. AMRAP 4 min:
Muscle-ups (Burpee Pull-ups)
Fri July 31, 2015
A. 10 min to Work up to heaviest weight for UNBROKEN complex:
8 Deadlifts
6 Hang power cleans
4 Thrusters
B. With 60% of the weight achieved in part A,
Complete 10 Rounds “For Time” of complex,
Where EVERY ROUND must be UNBROKEN
(Rest as needed between unbroken rounds)
***20 minute time-cap
C. For Time:
Run 800m
OR
Row 1000m
OR
Assault Bike 1.5 miles
Thurs July 30, 2015
A. EMOM x 15 min (alternating movements each min):
2 Turkish Get Ups (1 rep with each arm)
12 Wall-Balls
8 Burpees
B. 2 Rounds:
30 sec top of Ring Dip Hold
15 Hip Extensions
30 sec Plank (weighted if possible)
15 Goblet Squats
C. With Partner (12 min cap):
As a team, accumulate 2000m Rowing or 3.0 miles Assault Bike.
While one partner Rows or Bikes, other partner must be holding
BOTTOM OF FRONT SQUAT hold. As soon as partner can no longer
sustain the hold, roles switch.
L1 – 85/55, 1300m Row or 2.0 mile Assault Bike
L2 – 110/75
L3 – 135/95
L4 – 185/120
Wed July 29, 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.
***Muscular Development and Conditioning groups split after part A today
B. Jerks from rack (L1 and L2, Push Jerk, L3 and L4 Split Jerk) - Work quickly to heavy set of 2
***Keeping rep scheme at “doubles” – try to increase load from last week
C. In 8 min, work up to challenging weight:
2 Reps of Hang Power Snatch
D. AMRAP 8 min:
6 Hang Power Snatch
9 Pull-ups
L1 – 65/35, Jumping/Assisted Pull-ups
L2 – 85/55, kipping Pull-ups
L3 – 110/80, CTB Pull-ups
L4 – 135/95, Strict Pull-ups
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. 3 Rounds:
10 Lateral Raises (perfect form, light weight)
Rest 10 seconds
10 Lateral Raises (moderate weight, slight momentum)
Rest 10 seconds
10 Lateral Raises (heavy, momentum/cheating ok)
Rest 2 minutes
D. 2 sets:
6 reps of “6 ways” - https://www.youtube.com/watch?v=E-cCXkSi7IQ
SUPERSET with 20-25 reps Band Pull-aparts
Rest 2 minutes
E. 3 sets of “AMRAP 2 min” (rest 2 min after each)
20-25 Russian Twists
15 Abmat Sit-ups (10 GHD for ADV)
Max reps TTB or Hanging oblique knee-raises in remaining time
