Wed June 24th, 2015
Conditioning Day!
***Running clock for entire workout – The only rest/recovery time is during the designated “Walk” period.
***TOTAL DISTANCE – 4.3 miles (including walk)
A. 2 Rounds:
Jog 800m (moderate pace)
Walk 200m
B. 3 Rounds:
Run 400m
Walk 200m
C. 4 Rounds:
Run 200m
Walk 200m
D. 5 Rounds:
Sprint 100m
Walk 200m
Tues June 23, 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.
B. Jerks from rack (L1 and L2, Push Jerk, L3 and L4 Split Jerk) - Work quickly to heavy set of 3
***Try to increase small increments from triple last week
C. 8 min to work to max weight for complex:
1 Power clean + 1 Hang Power clean + 2 Push Jerks
D. 8 Rounds For Time (10 min cap):
1 set of Complex UNBROKEN from part C @ 80% of weight achieved
6 Burpees (lateral over bar)
***NO LEVELS – weights determined by load achieved in part C
B. Choose one of the following 2 options:
1. Push Press - 5 x 3 (increasing weight to top triple)
2. Hang Muscle-Snatch (barbell) - Reps 15-12-10-8 (increasing weight)
C.SUPERSET two movements x 3 sets:
Arnold Press x 10-12 reps
SUPERSET – Front Raises with Bumper plate x 10-12 reps
Rest 2 min
D. 2 Rounds:
35 reps “DB Swings” (partial Lateral Raises)
NO REST
Accumulate 60 sec Lateral static hold with no weight
Rest 10-15 sec for transition
Face Pulls x 25 reps
Rest 2 min
E. EMOM x 2 rounds (8 minutes):
AMRAP 20 sec Weighted Sit-ups (Rest 40 sec)
AMRAP 20 sec Hanging Oblique Knee Raises (Rest 40 sec)
AMRAP 20 sec Flutter Kicks (Rest 40 sec)
AMRAP 20 sec Russian Twists with med-ball (Rest 40 sec)
Monday June 22, 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 6 min (rest 4 min) AMRAP 6 min:
10 Hang Squat clean
20 Pull-ups
60 Double-unders
L1 – 65/35, assisted pull-ups, 120 single-unders
L2 – 85/55, 10 Pull-ups and 30 Double-unders
L3 – 125/85, chin over bar pullups
L4 – 165/110, CTB Pull-ups
C.RDL – Reps 15-12-10-8 (increasing weight)
***Superset each set with 15 Supermans
Rest 2 min
D. 2 Rounds (no rest between rounds):
30m (approx. 100 feet) – Front Rack Walking Lunge Steps
30m Broad Jumps
***The further you jump the less burpees you have to do…
E. 4 rounds - One-Legged Calf Raises (standing on plate, holding DB in hand of working leg)
(NO rest between sets, just switch hands and keep going)
10 with right leg
10 with left leg
Sat Jun 20, 2015
Bodyweight Day:
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 15 min:
10 Dips
10 Box Jumps
10 KBS
L1 – Step-ups, 26/18, Bench Dips (feet on ground)
L2 – 24/20’’, 35/26, Bench Dips (elevate feet)
L3 – 24/20’’, 53/35, Ring Dips
L4 – 30/24’’, 70/53, Ring Dips
Rest 5 min
C. AMRAP 4 min – Burpee Pull-ups
***Burpee Jumping pull-up is “RX” so choose bar height where you can jump into the pull-up each rep
