Tuesday, 27 Aug 2019

Gymnastic Conditioning
5 Rounds, Not for Time:
300 Meter Row + 50% Unbroken Ring Muscle-ups

Conditioning
On the 5:00 x 5 Rounds:
400 Meter Run
12/9 Calorie Assault Bike
15 Toes to Bar

Recovery Bike
5 Rounds:
1 Minute Light
1 Minute Moderate
1 Minute Moderate/Fast

Monday, 26 Aug 2019

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

Barbell: 72% of 3-Rep Max Back Squat
Returning to the 3-6 repetition scheme for these last two weeks of stamina squats.

Handstand Pushup Conditioning
On the 2:00 x 5 Sets:
50′ Single Dumbbell Overhead Walking Lunge (50/35)
Max Strict Handstand Push-ups in Time Remaining

Kilos: 22.5/15

Conditioning
“Sucker Punch”
21-18-15-12-9:
Kettlebell Swings (53/35)
Thrusters (75/55)

Kilos:
Kettlebell: 22.5/15
Barbell: 34/25

Friday, 23 aug 2019

Snatch Technique
Pausing Snatch Pull:
5 Sets of 2

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

Conditioning
“Crazy Stairs”
For Time:
10 Rounds of “CTB Cindy”
50/35 Calorie Row
30 Power Snatches (115/85)

Kilos: 52/38

Odd-Object Conditioning
Alternating On the Minute x 10 (5 Rounds):
Minute 1: 50′ Sled Push
Minute 2: 30 Seconds Max Calorie Row
Repeat workout from 8.7.2019.

Wednesday, 21 Aug 2019

Handstand Walk Conditioning
5 Rounds, Not For Time:
500 Meter Bike Erg
40 Double Unders
30′ Handstand Walk

Conditioning
“Frank the Tank” Part 1 (On the 0:00)
AMRAP 5:
Buy-In: 50 Wall Balls (20/14)
AMRAP in Time Remaining:
12 Deadlifts (185/135)
12 Barbell Facing Burpees

Rest 5 Minutes

“Frank the Tank” Part 2 (On the 10:00)
AMRAP 5:
Buy-In: 35 Wall Balls (20/14)
AMRAP in Time Remaining:
9 Deadlifts (225/155)
9 Barbell Facing Burpees

Rest 5 Minutes

“Frank the Tank” Part 3 (On the 20:00)
AMRAP 5:
Buy-In: 20 Wall Balls (20/14)
AMRAP in Time Remaining:
6 Deadlifts (275/185)
6 Barbell Facing Burpees

Kilos:
Wallball: 9/6
Barbells: (84/61), (102.5/70), (125/84)

Midline
Accumulate 2 Minutes in an L-Sit on Parallettes
*Every Break: 5 Tempo Hip Extensions
5 second negative, normal speed up.

Tuesday, 20 Aug 2019

Gymnastic Conditioning
5 Rounds, Not for Time:
300 Meter Row + 40% Unbroken Ring Muscle-ups
Light pace on the row. Aim here is to challenge our ring work with light breathing.

Strict Press
5 Sets of 3
Repeat from last week. Aim to beat our last heavy.

Push Press Complex
On the 2:00 x 5 Sets:
1 Pausing Drive
1 Drive
2 Push Presses
2 second pause in the dip in the first rep.

Conditioning
“30 Rock”
AMRAP 20:
30 Kettlebell Swings (53/35)
30 Push Presses (95/65)
21/15 Calorie Assault Bike
30 Toes to Bar

Kilos:
Kettlebell: 22.5/15
Barbell: 43/29

Monday, 19 Aug 2019

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

Barbell: 78% of 3-Rep Max Back Squat

Snatch Technique Work
Part A – Snatch Grip Sotts Press
5 Minutes to Build to Moderate Set of 3

Part B – Snatch Drop
5 Minutes to Build to Moderate Set of 3

Squat Snatch Stamina
On the Minute x 5:
5 Touch and Go Squat Snatches

Repeat. Aim to beat last score.

Conditioning
“Dirty Water”
For Time:
100 Double Unders
800 Meter Run
60/45 Calorie Row

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

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