A. 4 Sets: 4-6 Back Squat @ 42X1 Weighted Pull-Up x 4 B. With a Partner 25-20-15-10-5 Cal Row Wallballs (20/14) *1 partner at each station, each partner does all the reps, can't switch until partner finishes
2018 08 20
Tuesday August 21, 2018 (Sport)
A. EMOM 10: 3-5 Ring Muscle Ups B. 4 Sets: Weighted Chin-Up x 3 Strict Press x 10 C. 3 Rounds @ 90%: 25/18 AB Cals 20 Lateral Burpees over the Bar 15 Thrusters (75/55) Rest 2 Minutes D. 3 Rounds: Shoulder CARs x 3 (each) Scap CARs x 3…
2018 08 20
BRING PANTS/LONG SOCKS! A. Rope Climb Skill B. For Time, Partition as desired 12 Rope Climbs (15') 60 DB Snatches 360 Double Unders
2018 08 19
Monday August 20, 2018 (Sport)
A. EMOM 10: TnG Power Snatch x 3 (155/105) B. 2k Row Time Trial C. Cool Down / Recover a bit D. 6 Rounds @ 70%, you should be able to have a short conversation in full sentences during this, be aware of your breathing and position 50 ft Double…
2018 08 19
Saturday August 18, 2018 (Sport)
Put all equipment back where it goes. (Rower/Bikes/Mats/Slamballs/Bands/PVCs/Etc) A. Snatch 15 Min *Build to a tough single (start the clock after you hit 40% of 1RM Snatch) B. 6 Rounds: 5 Squat Snatches (185/125) 5 Bar Muscle Ups Rest 5 Min C. 4 Rounds: 10 Snatches (135/95) *any style…
2018 08 17
With a Partner: 400m Run together 30 Bar Muscle Ups 30 Thrusters (115/75) 400m Run together 40 Chest to Bar Pull-Ups 40 Thrusters (95/65) 400m Run together 50 Pull-Ups 50 Wallballs (20/14)
2018 08 17
Friday August 17, 2018 (Sport)
Put all equipment back where it goes. (Rower/Bikes/Mats/Slamballs/Bands/PVCs/Etc) A. 20 Min AB Start at 8/5 AB Cals and add 1 cal every minute *stay aerobic, tough aerobic, but aerobic **when/if you fail to stay aerobic, drop to a moderate pace for the remainder of the 20 minutes B. Every 90…
2018 08 16
3 Rounds: 30 Sec Max Cal Row 30 Sec Rest 30 Sec Max Box Overs (24/20) 30 Sec Rest 30 Sec Max AB Cals 30 Sec Rest 30 Sec Max Medball Sit-Ups (20/14) 30 Sec Rest After 3 Rounds, Rest 5 Min, Repeat
2018 08 16
A. 4 Sets: Deadlift Cluster x 2.2.1, Rest 15-30 sec between clusters Strict HSPU or Seated DB Strict Press x 9-11 B. 4 Rounds: 6 Hang Power Snatches (75/55) 12 Overhead Lunges (75/55) *reverse lunge
2018 08 15
Wednesday August 16, 2018 (Sport)
Put all equipment back where it goes. (Rower/Bikes/Mats/Slamballs/Bands/PVCs/Etc) A. EMOM 35 @ 70% (easy effort) 1) Snatch Grip Deadlift x 3 2) Walking Lunges 3) Weighted Glute Bridge x 5 4) Assault Bike 5) Bear Crawl B. 4-5 Sets: Single Arm Plank on the rings x 30 sec (each) Suitcase…
2018 08 14