Category Archives: Uncategorized

Monday, 17 Feb 2020

Grunt Work Week #3

Back Squat
With a Running Clock:
On the 0: 9 Reps
On the 2: 7 Reps
On the 4: 5 Reps
On the 6: 3 Reps
On the 8: 1 Rep
On the 9: 1 Rep
On the 10: 1 Rep
On the 11: 1 Rep
On the 12: 1 Rep
On the 13: 1 Rep
On the 14: 1 Rep

Week #3 of our squat cycle, where we start with higher volume at lower weights, to five heavy singles. Sets 1-4 completed “On the 2:00” Sets 5-9 completed “On the 1:00”. Flipping back to OTM singles, aiming to reach the same percentages of last week now with less rest between sets.

Conditioning
“Foot Locker”
5 Rounds:
9 Toes to Bar
15 Wallballs (20/14)

Directly Into…

5 Rounds:
9 Power Snatches (75/55)
15 Overhead Squats (75/55)

Kilos: WB 9/6
Barbell 34/25

Body Armor
3 Giant Sets:
7 Contralateral Kettlebell Reverse Lunge (Left)
:20 Single Arm Kettlebell Overhead Split Stance Half Squat Isometric
7 Contralateral Kettlebell Reverse Lunge (right side)
:20 Single Arm Kettlebell Overhead Split Stance Half Squat Isometric

Rest 2 Minutes Between Sets

Wednesday, 13 Feb 2020

Beast Builder
On the 2:00 x 5 Sets:
6 Snatch Grip Deadlifts
3 Hang Power Snatches
6 Overhead Squats
3 Squat Snatch

Conditioning
“Venti”
AMRAP 20:
20 Wallballs (20/14)
20 Alternating Single Arm Power Snatches (50/35)
20 Box Jumps (24″/20″)
20 Single Arm Dumbbell Push Presses (50/35)
20/15 Calorie Row

Kilos: WB 9/6
Snatches 22.5/15

Midline
5 Sets, Not For Time:
10-15 GHD Sit-ups
50′ Front Rack Double Kettlebell Carry

Tuesday, 11 Feb 2020

Gymnastics Skill
5 Rounds:
2:30 Machine of Choice
Choose From One of the Below
——————-
Option 1: 1 Strict Ring Muscle-up
3 Kipping Ring Muscle-ups
5 Strict Ring Dips

Option 2: 40-50% Max Ring Muscle-ups

Option 3: 4 Pull-ups
3 Toes to Bar
2 Chest to Bar Pull-up
1 Bar Muscle-up

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

Row Conditioning
3 x 40/27 Calorie Row
Rest 1:30 Between

3 x 30/21 Calorie Row
Rest 1:30 Between

3 x 18/15 Calorie Row
Rest 1:30 Between

Monday, 10 Feb 2020

“Grunt Work” Week #2

Back Squat
On the 0: 9 Reps
On the 2: 7 Reps
On the 4: 5 Reps
On the 6: 3 Reps

On the 8: 1 Rep
On the 9: 1 Rep
On the 10: 1 Rep
On the 11: 1 Rep
On the 12: 1 Rep
On the 13: 1 Rep
On the 14: 1 Rep

Week #2 in our progression. Last week, we climbed towards a heavy single. Today, we’re after volume, versus absolute. The first four sets are completed “On the 2:00”, where we then transition to seven sets of singles “On the 1:00”.

Body Armor
Body Armor 3 Giant Sets:
7 Single Arm Tempo Kettlebell Deadlift (Left)
15 Weighted AbMat Sit-ups
7 Single Arm Tempo Kettlebell Deadlift (Right)
:15-30 Second Ring Plank Hold

Hang Squat Clean
On the 1:30 x 6 Sets:
Clean Pull
Hang Clean Pull
Hang Squat Clean

Conditioning
“Underrated”
AMRAP 9:
30 Double Unders
1 Hang Squat Clean (135/95)
30 Double Unders
2 Hang Squat Cleans (135/95)
30 Double Unders
3 Hang Squat Cleans (135/95)

Climb By 1 Rep Each Round

Kilos: 61/43

Monday, Feb 10 2020

“Grunt Work” Week #2

Back Squat
On the 0: 9 Reps
On the 2: 7 Reps
On the 4: 5 Reps
On the 6: 3 Reps

On the 8: 1 Rep
On the 9: 1 Rep
On the 10: 1 Rep
On the 11: 1 Rep
On the 12: 1 Rep
On the 13: 1 Rep
On the 14: 1 Rep

Week #2 in our progression. Last week, we climbed towards a heavy single. Today, we’re after volume, versus absolute. The first four sets are completed “On the 2:00”, where we then transition to seven sets of singles “On the 1:00”.

Body Armor
Body Armor 3 Giant Sets:
7 Single Arm Tempo Kettlebell Deadlift (Left)
15 Weighted AbMat Sit-ups
7 Single Arm Tempo Kettlebell Deadlift (Right)
:15-30 Second Ring Plank Hold

Hang Squat Clean
On the 1:30 x 6 Sets:
Clean Pull
Hang Clean Pull
Hang Squat Clean

Conditioning
“Underrated”
AMRAP 9:
30 Double Unders
1 Hang Squat Clean (135/95)
30 Double Unders
2 Hang Squat Cleans (135/95)
30 Double Unders
3 Hang Squat Cleans (135/95)

Climb By 1 Rep Each Round

Kilos: 61/43

Friday, 7 Feb 2020

Box Front Squats (On the 0:00)
On the Minute x 7:
2 Box Front Squats

Technique loads, focusing on speed off the box.

Front Squat Complex (On the 9:00)
On the 2:00 x 5 Sets:
1 “One and One Quarter” Front Squat
1 Front Squat

Conditioning
“Man on Fire”
For Time:
5 Rounds of “Nate”, 100 Double Unders
4 Rounds of “Nate”, 100 Double Unders
3 Rounds of “Nate”, 100 Double Unders
2 Rounds of “Nate”, 100 Double Unders
1 Round of “Nate”

1 Round of “Nate”:
2 Ring Muscle-Ups
4 Kipping Handstand Pushups
8 Kettlebell Swings (70/53)

Kilos: 32/22.5

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

Tuesday, 4 feb 2020

Strict Handstand Pushups (On the 0:00)
For Time:
50 Strict Handstand Push-ups
*5 Minute Time Cap

Strict Pull-Ups (On the 7:00)
1 Set:
Max Unbroken Strict Pull-ups

Conditioning (On the 10:00)
“Bubbles”
AMRAP 12:
8 Barbell Facing Burpees
25 Double Unders

Row Conditioning
3 Rounds: 35/24 Calorie Row
Rest 1:30 Between Rounds

3 Rounds: 25/18 Calorie Row
Rest 1:30 Between Rounds

3 Rounds: 15/12 Calorie Row
Rest 1:30 Between Rounds

Wednesday, 5 Feb 2020

Beast Builder Benchmark
3:00 for Max Reps
3:00 Rest
3:00 for Max Reps

3 “Macho Man” Complexes (115/85)
3 “Macho Man” Complexes (135/95)
3 “Macho Man” Complexes (155/105)
3 “Macho Man” Complexes (185/125)
3 “Macho Man” Complexes (205/145)
Max “Macho Man” Complexes (225/155)

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

In this effort, we have 2 x 3:00 windows to accumulate max reps of the ladder below. Wherever we finish the first 3:00 at, we pick up for the second interval. In other words, if we finish with 2 power cleans on the first round of the 185/125 barbell, we’ll rest the 3:00, and then begin our second interval starting with the third power clean of that same bar. We will be repeating this benchmark at the end of the training cycle.

Conditioning
“Arm and Hammer”
For Time: Buy-In: 15 Clusters (135/95)
Into…
3 Rounds:
21/15 Calorie Bike Erg
15 Chest to Bar Pull-ups
Into…
Cash-Out: 15 Clusters (135/95)

Kilos: 61/43

Midline
3 Giant Sets:
7 Renegade Rows
Max Effort Ring L-Sit
Rest 2 Minutes Between Sets

Monday, 3 Feb 2020

Grunt Work Week #1

Back Squat
With a Running Clock:
On the 0: 9 Reps
On the 2: 7 Reps
On the 4: 5 Reps
On the 6: 3 Reps
On the 8: 1 Rep
On the 9: 1 Rep
On the 10: 1 Rep
On the 11: 1 Rep
On the 12: 1 Rep

Week #1 of our newest squat cycle, where we start with higher volume at lower weights, to five heavy singles. The first four sets are completed “On the 2:00”, where we then transition to five sets of singles “On the 1:00”. We’ll be repeating this exact rep scheme next week, building upon these loads.

Body Armor
3 Giant Sets:
16 Dummbell Front Rack Step Back Lunges (Foot Elevated)
:30 Second Dumbbell Hollow Hold
Rest 2 Minutes Between Sets

Conditioning
“Dead Space”
On the 5:00 x 5 Rounds:
7 Power Snatches (115/85)
15/12 Calorie Assault Bike
7 Overhead Squats (115/85)
20 x 10 Meter Shuttle Runs

Kilos: 52/38

Tuesday, 29 Jan 2020

De-Load Week

Conditioning
“Buckle Up”
AMRAP 5:
200’ Walking Lunge (No Weight)
35 AbMat Sit-ups
Max Calorie Row

Rest 5 Minutes

AMRAP 5:
100’ Single Dumbbell Walking Lunge (50/35)
50 AbMat Sit-ups
Max Calorie Row

Rest 5 Minutes

AMRAP 5:
200’ Walking Lunge (No Weight)
50 AbMat Sit-ups
Max Calorie Row

Kilos: 22.5/15

Body Armor
Alternating On the Minute x 12 (3 Rounds):
Minute 1: 8 Barbell Romanian Deadlifts
Minute 2: 30% Max Strict Handstand Pushups
Minute 3: 20 GHD Sit-ups
Minute 4: 30% Max Strict Handstand Pushups