Category Archives: Uncategorized

Wednesday, 14 Aug 2019

Clean Technique
On the 1:30 x 5 Sets:
Pausing Clean Pull
Low-Hang Squat Clean
Front Squat

Barbell Cycling
For Time:
10 Squat Cleans (45%)
8 Squat Cleans (55%)
6 Squat Cleans (65%)
4 Squat Cleans (75%)
2 Squat Cleans (85%)

Conditioning
“IHOP”
AMRAP 15:
60 Double Unders
30/24 Calorie Row
5 Power Cleans
5 Hang Squat Cleans
5 Squat Cleans

Pounds: 165/115
Kilos: 75/52

Body Armor
3 Giant Sets:
9 Suitcase Deadlifts (Each Side)
15 Weighted Glute Bridges
30 Banded Pull-Aparts
Rest 2 Minutes Between

Tuesday, 13 Aug 2019

Gymnastic Focus Work
5 Rounds For Time:
6 Toes to Bar + 5 Chest to Bar Pull-ups + 4 Bar Muscle-ups

*Every Break: 150 Meter Row

Strict Press
5 Sets of 3
Aim to beat last week.

Bench Press
5 Sets of 3

Conditioning
“Swole Cycle”
8 Rounds of 20 Seconds On / 10 Seconds Off:
Strict Pull-ups
Assault Bike Calories
Strict Handstand Push-ups
Assault Bike Calories

Midline
3 Sets, Not For Time:
7 Inchworms
21 GHD Sit-Ups

Monday, 12 Aug 2019

Stamina Squats
Alternating On the Minute x 12 (6 Rounds):
Minute 1 – 2 Front Squat
Minute 2 4 Back Squats

Barbell: 75% of 3-Rep Max Back Squat (on both lifts).

Power Snatch Technique
On the 1:30 x 7 Sets:
1 Pausing Power Snatch
1 Pausing Low-Hang Power Snatch

Conditioning
“Hit and Run”
3 Rounds:
400 Meter Run
12 Dumbbell Power Snatches (70/50)
21 Single Dumbbell Squats (70/50)

Kilos: 30/22.5

Wednesday, 7 Aug 2019

Deadlift
Heavy Set of 6
Heavy Set of 4
Heavy Set of 2

Conditioning
“Optimus Prime”

AMRAP 7:
Wallballs (20/14)
On the Minute: 5 Deadlifts (225/155)

Kilos:
Deadlift: 102.5/70
Wallball: 9/6

Odd-Object Conditioning
Alternating On the Minute x 10 (5 Rounds):
Minute 1: 50′ Sled Push
Minute 2: 30 Seconds Max Calorie Row

Recovery + Midline
15 Minute Erg Bike Recovery
On the 3, 6, 9, 12:
15 Medicine Ball GHD Sit-ups (20/14)
Kilos: 9/6

Tuesday 6 Aug 2019

Gymnastic Focus Work
Not For Time:
1:30 Light Bike + 65% Max Ring Muscle-ups
1:30 Light Bike + 12 Strict Handstand Push-ups
1:30 Light Bike + 55% Max Ring Muscle-ups
1:30 Light Bike + 9 Strict Handstand Push-ups
1:30 Light Bike + 45% Max Ring Muscle-ups
1:30 Light Bike + 6 Strict Handstand Push-ups

Conditioning
“Monkey Business”
4 Rounds:
400 Meter Run
20 Dumbell Hang Clean & Jerks (50/35)
15 Chest to Bar Pull-ups

Kilos – 22.5/15

Body Armor
3 Supersets:
10 Dumbbell Incline Bench Press
35 Low Banded Rows
Rest 2 Minutes Between Sets.

Monday, 5 Aug 2019

Stamina Squats
Alternating On the Minute x 12 (6 Rounds):
2 Front Squat
4 Back Squats

Snatch Technique
On the Minute x 5:
3-Position Muscle Snatch
3 Overhead Squats

Rest 1 Minute

On the Minute x 7:
Power Snatch
Overhead Squat
Squat Snatch

Barbell: 72% of Rep Max Back Squat

Conditioning
“Rocket Power”
21 Bar-Facing Burpees
21 Power Snatches
15 Bar-Facing Burpees
15 Overhead Squat
9 Bar-Facing Burpees
9 Squat Snatches

Pounds – 115/85
Kilos – 52/38

Body Armor
3 Giant Sets:
7 Pausing Waiter Squats (Left)
14 Hollow Rocks
7 Pausing Waiter Squats (Right)
14 Hollow Rocks
50′ Single Arm Overhead Carry (25′ Each Arm)
Rest 2:00 between efforts.

Wednesday, 31 July 2019

*** Deload Week ***

Tempo Clean Deadlift
7 Sets of 1
Tempo: 7 Seconds Up, 7 Seconds Down

Conditioning
“Ninja Turtle”
5 Rounds, Every 4 Minutes:
3 Bar Muscle-ups
6 Toes to Bar
9 Deadlifts (225/155)
15/12 Calorie Assault Bike

Kilos – Deadlifts: 102.5/70

Tuesday, 30 July 2019

** Deload Week ***

Conditioning
“Kelly Rowland”
For Time:
50/35 Calorie Row
3 Rounds of “Kelly”
50/35 Calorie Row

1 Round of Kelly:
400 Meter Run
30 Box Jumps (24/20)
30 Wallballs (20/14)

Kilos – Wallball: 9/6

Midline
3 Supersets:
1 Minute D-Ball Hold
20 GHD Sit-ups
Rest 2 minutes between.

Monday, 29 july 2019

*** Deload Week ***

Pausing Push Jerk
For Quality:
3 Sets of 3
Pause for 2s in catch.

Push Jerk
Every 2 Minutes x 5 Sets:
3 Push Jerks

Conditioning
“Beef Jerky”
AMRAP 12:
21 Kettlebell Swings (53/35)
14 Kettlebell Reverse Lunges (53/35)
7 Push Jerks (165/115)

Kilos:
Kettlebell: 22.5/15
Push Jerks: 75/52