Monday, June 25, 2018

Conditioning

10 Rounds
200m run
15 wallballs (20/14)
10 burpees
5L/5R dumbbell snatch (50/35)

Accessory

A) Single-arm upright row
3x8L/R

B) Standing single-arm OH triceps extension
3x10L/R

C) Plank hold with lateral leg sweep
3x10L/R

Cool Down

2 minute pigeon L/R
10 thoracic twists (5L/R)
3 minute frog
10 thoracic twists (5L/R)


Saturday, June 23, 2018

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  • 3

Conditioning

Teams of 2

400m run (both)

42 clean and jerks (135/95)

400m run

30 clean and jerks (155/105)

400m run

18 clean and jerks (185/135)

400m run

12 clean and jerks (205/155)

Partner not working will complete 15 abmat sit-ups before switching. Reps indicated are total to be split any way between partners. 


Friday, June 22, 2018

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  • 7

Strength

Bench Press
Work to 2RM
Then, 3x12

Conditioning

3 rounds
35 DU
12 pull-ups
5 squat snatches (115/75)

Rest 2 minutes

3 rounds
35 DU
12 CTB
5 thrusters (115/75)

Score is total working time

Accessory

A) Bulgarian Split Squat
3x12L/R

Perform as 3 mini-sets of 4 reps per leg. Complete all reps without dropping barbell bar in back rack.

B) B-Stance Banded Hip Thrusts
3x20L/R

Band above knees, back elevated on bench or medball.


Thursday, June 21, 2018

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  • 4

Conditioning

Bike/Row
3 rounds
4x:30 seconds ON/:30 seconds OFF @ hard pace (sub-maximal effort)
4 min recovery jog after 4th interval

Goal of jog is to be able to actively recover while fatigued from bike/row intervals. Perform recovery run after all three rounds.

Accessory

A) Banded march (hold medball at chest)
3x2 minutes

B) Pike-ups on rower
3x12


Wednesday, June 20, 2018

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  • 13

Strength

Every 2 minutes for 8 minutes (4 rounds)
Front squat
4@75%

2 second pause at bottom of all reps

Conditioning

EMOM30
1st - 100m shuttle (50m down and back)
2nd - 5 deadlifts (315/225)
3rd - 200m row
4th - 20 russian KB swings (70/53)
5th - 15/12 cal bike
6th - 10 Dball to shoulder (100/70) (Goal is to complete these UB, eg without dropping ball between reps)

Score is total reps completed. 10m run/row = 1 rep. One total round = 80/77 reps. 


Tuesday, June 19, 2018

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  • 27

Strength

1) Power clean + jerk
4x1.1.1+1

Build to a heavy

2A) Strict weighted CTB chin-ups
4 sets of max reps

Use 10-20% BW. Target at least 50% of number of reps for first set as unweighted effort two weeks ago.

2B) Pike pulses
4x12

Conditioning

30 TTB
30 bar facing burpees
30 clusters (95/65)

Accessory

A) Tall-kneeling single-arm DB press
4x6L/R

B) Wide-stance good morning
​4x12

Hold DB at chest


Monday, June 18, 2018

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  • 16

Strength

HBBS
5 @92.5%
3x4.4.4 @75%

Rest/reset for :20 seconds between each cluster of 4. Rest :90 seconds between each set. FAST REPS.

Conditioning

6 rounds
With a 2 minute running clock
20 ball taps (10L/R)
20 WB alternating lunge (10L/R)
Max no jump burpees in remaining
Rest 1 minute between rounds

Accessory

A) Banded pull-aparts
3x20

Band at shoulder level in front, pull hands out to side. Slightly slower eccentric.

B) Hanging l-sit hold + flutter kick on ground
3x max hold + max flutter in remainder of minute

For each set of these, assume a 1 minute running clock and hold the l-sit for max time, and then once unable to maintain position immediately drop to ground and perform max flutter kicks with remainder of minute.