Tuesday, 18 June 2019

Strict Handstand Pushups
1 Attempt for Max Repetitions
This is a repeat from the first week of our cycle, on Apr 2, 2019.

Strict Pull-Ups
1 Attempt for Max Repetitions
This is a repeat from the first week of our cycle, on Apr 2, 2019.

Conditioning
“Helen”
3 Rounds:
400m Run
21 KBS (53/35)
12 Pull-Ups

Recovery Bike
10:00 Effort
Mins 1+2 – Light
Mins 3+4 – Moderate
Mins 5+6 – Moderate/Fast
Mins 7+8 – Moderate
Mins 9+10 – Light

Friday, 14 June 2019

Pausing Snatch Pulls
5 Sets of 2
Pause (2) seconds at knee level.

Power Snatch Complex
On the 1:30 x 7 Sets:
1 Snatch Pull
1 Low Hang Power Snatch

Conditioning
“Rush Hour”
On the 4:00 x 5 Rounds:
12/9 Calorie Assault Bike
9 Barbell-Facing Burpees
6 Power Snatches (135/95)

Row Conditioning
2 Rounds, Not for Score:
300m Slower (2K + 18s)
300m Moderate (2K + 10s)
300m Fast (2K + 2s)
Second iteration, building on last week. Increasing our speed by 2s on each interval

Wednesday, 12 June 2019

Strict Handstand Pushups
12 Sets for Time:
40% of Max Strict HSPU

Today – 12 x 40%
Last Week – 10 x 40%
2 Weeks Ago – 12 x 30%
3 Weeks Ago – 10 x 30%

Thruster
On the 2:00 x 6 Sets:
3 Thrusters
*Take barbell from the ground.

Conditioning
“Chest Hair”
For Time:
25 Thrusters (95/65)
400 Meter Run
25 CTB Pull-Ups
400 Meter Run
25 Thrusters (95/65)

Recovery Bike
Not for Score:
15:00 Recovery Bike
Athlete’s choice on Erg Bike or Assault Bike.
On the 5:00, 10:00, and 15:00:
12 Lateral Box Step-Ups (6 each leg)
12 Waiter Squats (6 each leg)

Tuesday, 11 June 2018

Deficit Deadlift
6 Sets of 2
Deficit – 3″

Conditioning
“The Good Life”
3 Rounds:
500 Meter Row
12 Burpees
21 Box Jumps (24″/20″)
Last completed September 14, 2018.

Odd-Object Conditioning
3 Rounds, Not for Time:
100m Farmers Carry
200m Sled Drag
Rest 2:00 between

Monday, 10 June 2019

Snatch
From the 0:00-5:00:
2 Snatch-Grip Push Jerks
1 Pausing Overhead Squat

From the 5:00-10:00:
1 Hang Snatch Pull
1 Hang Snatch High Pull
1 Hang Squat Snatch
1 Snatch Balance

From the 10:00-20:00:
Heavy Single – Hang Squat Snatch

Conditioning
“High Heels”
AMRAP 9:
10 Hang Squat Snatches (75/55)
30 Double-Unders

Back Squat
On the Minute x 9:
1 Pausing Back Squat
1 Back Squat

Gymnastic Conditioning
For Time, with a 7:00 Time Cap:
50 Strict Pull-Ups
*Every break, complete 5 Strict Ring Dips

Friday, 7 june 2019

Conditioning
“Bane”
For Time:
40 Kipping Handstand Pushups
20 Ring Muscle-Ups
10 Rounds of “Macho Man” (185/135)

1 Round of “Macho Man”:
3 Power Cleans + 3 Front Squats + 3 Jerks

Last completed on Monday, November 19, 2018. Video demonstration featuring CompTrain Games Masters Dave Hippensteel, Joe Ames, and Dave Hamel in the link HERE.

Body Armor
3 “Giant” Sets:
10 Horizontal Barbell Rows
Max Ring Pushups
25 GHD Sit-Ups
Rest 2:00 between sets.

Aerobic Restoration
2 Rounds, Not for Score on the Rower:
300m Slow (2K + 20s)
300m Moderate (2K + 12s)
300m Fast (2K + 4s)
2K + “X” is in relation to our /500m split during our best 2K Row

Wednesday, 5 june 2019

Strict Handstand Pushups
10 Sets for Time:
40% of Max Strict HSPU

Last Week – 12 x 30%
2 Weeks Ago – 10 x 30%

Overhead Squat
5 Sets:
1 Tempo Overhead Squat*
1 Overhead Squat
*Tempo – 5 seconds to find the bottom position. 2 second pause in bottom. Regular stand.

Snatch Balance
5 Sets of 2

Conditioning
“Slap Happy” Part #1
In a 5:00 Window…
100 Double-Under Buy-In
Time remaining, AMRAP:
12 Overhead Squats (95/65)
4 Burpee Box Jump Overs (24″/20″)

Rest 5:00

“Slap Happy” Part #2
In a 5:00 Window…
100 Double-Under Buy-In
Time remaining, AMRAP:
8 Overhead Squats (115/85)
4 Burpee Box Jump Overs (24″/20″)

Rest 5:00

“Slap Happy” Part #3
In a 5:00 Window…
100 Double-Under Buy-In
Time remaining, AMRAP:
4 Overhead Squats (135/95)
4 Burpee Box Jump Overs (24″/20″)

Tuesday, 4 june 2019

Power Clean
Clean Primer:
5 Sets:
1 Hang Clean High Pull
1 Low-Hang Power Clean
… Followed by:
“On the 1:30” x 5:
1 Hang Power Clean
1 Power Clean

Conditioning
“Power Ranger”
15 Power Cleans, 600m Run
10 Power Cleans, 400m Run
5 Power Cleans, 200m Run
Rx – 155/105

Aerobic Capacity
Preferably completed on the rower, with the ski erg being our second preference.
10 Sets:
:45s – Work
:45s – Rest

Monday, 3 june 2019

Back Squat
On the 2:00 x 6 Sets:
On the 0:00… 3 Reps @ 77%
On the 2:00… 1 Rep @ 87%
On the 4:00… 3 Reps @ 80%
On the 6:00… 1 Rep @ 90%
On the 8:00… 3 Reps @ 83%
On the 10:00… 1 Rep @ 93%

Front Rack Lunges
2 Sets of 12 @ 49%
Percentage based off our 1RM Front Squat.

Gymnastics + Snatch Complex
“On the 2:00” x 7 Sets:
4 Toes to Bar
2 Bar Muscle-Ups
1 Hang Power Snatch
1 Overhead Squat
1 Hang Squat Snatch

Body Armor
Not for Time:
27 GHD Sit-Ups, 25-50′ HS Walk
21 GHD Sit-Ups, 25-50′ HS Walk
15 GHD Sit-Ups, 25-50′ HS Walk
… Directly into:
10-8-6-4-2:
Strict CTB Pull-Ups
Strict Ring Dips

Changing lives with quality functional fitness