Friday, October 19, 2018

Strength

Back Squat
Every :90 seconds for 7 Rounds
5@55%

Based off 2RM. The concentric is to be performed as fast as possible; think hard pull of knees back and hips forward at top of each rep.

Conditioning

As many rounds and reps as possible in 16 minutes 
15 hang KB snatch L (53/35)
30 DU
15 hang KB snatch R
30 DU
15 hang KB c+j L
30 DU
15 hang KB c+j R
30 DU

Accessory

A) GHR, 3x8 (use band as necessary)
B) banded face pull, 3x20
C) banded pull apart, 3x20


Thursday, October 18, 2018

Conditioning

OPEN GYM

Bike/Row
A) 5 Rounds
2 minutes at moderate pace
rest 1 minute between rounds
B) 10 Rounds 
1 minute at moderate/hard pace
rest 1 minute between rounds
Rest 4 minutes between A and B

Accessory

A) KB front rack + KB OH hold (one in each position)
4x:30s (make sure to hold each arm OH for :30s)
B) side overarch + leg adduction
4x10+10L/R


Wednesday, October 17, 2018

  • 22
  • 5

Gymnastics

4 rounds
Every :30 seconds for 2:30 minutes
1st - 5 ring rows
2nd - 5 single-arm DB row from plank R
3rd - 5 ring rows
4th - 5 single-arm DB row from plank L
5th - :15 second chin over bar hold
Rest 2 minutes between rounds

Conditioning

6 rounds
10 burpee box jump overs (24/20)
Rest :30 seconds
300m run
Rest :90 seconds between rounds

​Goal is to be fast on the burpee BJO and treat the run as a paced 'sprint'

Accessory

A) Hanging tempo leg raise
5x5 (hold l-sit for :03 seconds)

B) BB front raise
4x10


Tuesday, October 16, 2018

  • 14
  • 6

Strength

Back Squat
3x12 @70%
If sets of 8 last week, perform 3x10 at same percentage as last week
Rest 2:30 between sets

Conditioning

Every 8 minutes for 24 minutes
:90 seconds max reps power clean (135/95)
:90 seconds max reps shoulder to overhead
WB in remaining time (20/14)
*Number of WB is 75 minus total reps of power clean + shoulder to overhead

Score is total working time

Accessory

A) Banded Hamstring Curl
3x12

B) Banded B-Stance Hip Thrust
3x1 minute L/R

C) Banded Clamshell
3x15L/R
 

Endurance

1000m
Rest 2 minutes
4x150m
Rest :45 seconds between each
800m
Rest :90 seconds
3x150m
Rest:45 seconds between each
600m
Rest 1 minute
2x150m
Rest :45 seconds between each
Pace longer intervals at PR mile +5-7s/100m Pace 150's at PR mile


Monday, October 15, 2018

  • 10
  • 9

Strength/Skill

1A) Deadlift
2x5 @80%
2x8 @65%-70%

1B) Hollow hold w/ KB OH
4x:30 seconds

2) Pull-ups + bent over BB row (underhand) + single arm DB row
3x max reps+15+6L/R

Perform circuit w/ minimum rest between movements. BB row should be light to introduce fatigue for a heavier set of DB row
Rest 2:30 between rounds

Conditioning

EMOM10
1st - 12/10 cal row
2nd - 10 TTB + 10 burpees

Score is total working time.


Saturday, October 13, 2018

  • 1
  • 1

Conditioning

Teams of 3
3RDS
In 8mins
0-1min max cal row
1-2min max pullups
2-3min max SH2OH (115/75)
3-8mins power cleans (185/125)
*Each person works at same time for first 3 mins (one person at each ‘station’, switching every minute)
**Total power cleans is 100-cals rowed (eg, if total of 56 calories are rowed between three people, then 44 power cleans need to be split between the group)


Friday, October 12, 2018

  • 12
  • 7

Strength

Back squat
3x10 @70%
If less than 12 reps at this weight last week, perform 3x8 at 70%. If less than 8 reps, perform 3x8 at 65%. 
Rest 2:30 between sets

Conditioning

1 round
30L/R DB lunges (50/35)
50 hang DB snatch
1000m run
2 rounds
20L/R DB lunges
35 hang DB snatch
400m run
3 rounds
10L/R DB lunges
20 hang DB snatch
200m run
Use single DB for workout. DB snatch do not have to be alternating, but make sure to do equal number on left and right

Accessory

A) Barbell front raise
4x8

B) DB seal row
4x12