Saturday, January 20, 2018

  • 4
  • 1

Conditioning

Teams of 2
150 synchronized air squats
100 TTB
75 hang squat cleans (135/95)
50 bar MU
Every 3 minutes, one partner runs 200m while other partner rests


Friday, January 19, 2018

  • 24
  • 7

Conditioning

With an 11 minute clock
21-15-9
DB snatch
Lateral burpees
Rest 2 minutes
9-15-21
DB snatch
Lateral burpees

Strength/Skill

1A) Single-arm Arnold Z press w/ hold
3x8L/R

Seated with legs straight out, hold KB at chest with one arm and perform Arnold press w/ DB in other arm. Complete 8 reps on each arm.

1B) Single-leg hip extension
3x8L/R

2A) Single KB reverse lunge + step-up
3x6L/R

KB in front rack, 20" box. Rest :30 seconds between legs.

2B) Hollow body rocks
3x20


Thursday, January 18, 2018

  • 2
  • 2

OPEN GYM


Conditioning

Row/Bike
5 rounds
1 minute @ easy pace
1 minute @ moderate pace
:30 seconds @ hard pace
1 minute recovery walk
4 rounds
:45 seconds @ easy pace
:45 seconds @ moderate pace
:30 seconds @ hard pace
1 minute recovery walk
3 rounds
:30 seconds @ easy pace
:30 seconds @ moderate pace
:30 seconds @ hard pace
1 minute recovery walk


Wednesday, January 17, 2018

  • 28
  • 16

Accessory

1A) Dball half-squat
3x12

Hold dball at chest and descend to parallel then raise up to thigh at 45-60 degrees with respect to ground. No pause at either position, and eccentric should be slightly longer than concentric.

1B) Seated single arm lat pulldown
3x10L/R

Use strap attached to weight

1C) Half-kneeling landmine trunk rotation
3x8L/R

Conditioning

AMRAP13
50 cal bike
40 pull-ups
30 box jump overs (24/20)
20 KBS (70/53)
Max WB in remaining time


Tuesday, January 16, 2018

  • 33
  • 20

Strength

1A) DB bench press
 3x12

1B) Double arm turkish sit-up
3x8

2A) Double KB split squat (front rack)
3x8L/R
Rest :30 seconds between legs

2B) Lying supine DB curl
3x12

Conditioning

AMRAP15
3-6-9-etc...
Power clean (155/105)
Back squat
Bar facing burpees


Monday, January 15, 2018

  • 33
  • 12

Accessory

1A) Banded hip thrust
3x15 [setup as shown]

1B) Strict hanging leg raise
3x8

2A) RDL
3x10

2B) Single-arm upright row
3x12L/R [slightly longer eccentric than concentric]

Conditioning

Every 4 minutes for 20 minutes (5 Rounds)
21 calorie row
15 power snatch (75/55)
9 thrusters


Saturday, January 13, 2018

  • 8
  • 5

Conditioning

Teams of 2

5 Rounds (each partner)

10 calorie row

25’ OH lunge (53/35)

5 TTB

5 deadlifts (225/155)

4 Rounds (each partner)

10 calorie row

25’ OH lunge (53/35)

5 TTB

4 deadlifts (275/185)

3 Rounds (each partner)

10 calorie row

25’ OH lunge (53/35)

5 TTB

3 deadlifts (315/235)

2 Rounds (each partner)

10 calorie row

25’ OH lunge (53/35)

5 TTB

2 deadlifts (365/255)

1 Round (each partner)

10 calorie row

25’ OH lunge (53/35)

5 TTB

1 deadlift (405/285)

One partner works at a time. Each partner will complete an entire round of work before other partner follows.