Wednesday August 26th

Warm Ups: YTMS 75, Runners Stretch, Samson Stretch

A) 4 Rounds (New round every 10:00)

30/24 Calorie Ski Erg

100’ Handstand Walk

30/24 Calorie Bike Erg

800m Run

*If it takes you longer than 9:00 per round, just rest 2-3 minutes after each round instead! You could sub HSPU (20-30) or push press (30 @ 95/65) for the HSW if you need.

B) Snatch and Pull

5 Sets (Working up in weight each set)

1 Snatch Balance + 1 Pause OHS

7 Min AMRAP Unbroken Sets

5 TTB/3 Pull Ups/1 MU/3 Pull Up

5 Sets (Working up in weight each set)

1 Hang Power Snatch + 1 Snatch

Tuesday Auguest 25th

Warm Ups: AMRAP 20

150 m Ski

15 Burpees

A) 3 Rounds (1:1 Work:Rest)

40/32 Calorie Row

30 Toes to Bar

20 Strict HSPU

10 Cleans #205#155

B) Jerks

3x1 Behind the Neck Split Jerk + 2 Split Jerk (From front rack)

3 x 1 Behind the Neck Split Jerk + 1 Split Jerk (From front rack)

3 x 1 Behind the Neck Split Jerk

*Work up in weight each set! Start fairly light so you can work some technique and build up heavy.

Monday August 24th

Warm Up: Warm up - couch stretch (30 sec each side), quat hold (60 sec), hamstring smash (1 min each side) 2 rounds of: 10 shoulder rolls + 10 kip swings + 15 air squats, 2 rounds of: 10 barbell thrusters + 5 pull ups, stretch as needed…

A) 21-15-9

OHS and Pull Ups #95#65

5 Min Rest and set up

Work 5 Sets to Daily Heavy

2 Snatch Grip Push Press + 1 Snatch Balance

B) 15-12-9

OHS and CTB PU #115#95

5 Min rest and set up for

5 Sets to Daily Heavy

1 Power Snatch 1 squat snatch

C) 12-9-6

OHS and Bar Muscle Up or Ring

5 Min Rest and set up for

3 Sets to Daily Heavy set of 3

4” deficit Snatch Pull (stand on plate)

D) 2x50 Ab Mat Sit ups

Wednesday March 18th

STRENGTH

A1: Hang Power Clean 75% for 8 x 2 (60-90 sec rest between sets, starting after Broad Jumps)

B1: Broad Jumps 8 x 3

Front Squat 80% for 7 x 3

Bench Press 80% for 7 x 3

Bentover Rows 60% of clean for 5 x 10

Tuesday March 17th

We are starting a new cycle this week. We started off pretty shaky with the gym shutting down and the world grinding to a halt over C19. But it’s Tuesday so lets train.

STRENGTH

Close Grip Bench Press 63% for 5 x 10

Dumbbell or Kettlebell Push Press 10RM, then -15% for 10+

Dips 4 x submaximal (use weight if more than 10 reps)

TRX or Ring Ab Fallouts 3 x 10

CONDITIONING

For time:
15 chest-to-bar pull-ups
10 overhead squats, 95 lb.
15 chest-to-bar pull-ups
10 overhead squats, 135 lb.
15 chest-to-bar pull-ups
10 overhead squats, 185 lb.
15 chest-to-bar pull-ups
10 overhead squats, 225 lb.

Time cap: 15 minutes

Then

20 KBS

200 M Run

x5

Work Rest 1:2

Wednesday March 11th

CONDITIONING

AMRAP 5 Min

100 DU - 25 OHS #75#55 - Max Ski

Work until you ski 2500 Meters

Rest as Needed

5 Rounds

10 Hollow Rocks

10 V-Ups

10 Tuck Ups

10 second Hollow Hold

1 minute Rest

Rest As Need

100 Push Ups

100 Ring Rows

Tuesday March 10th

ACTIVATION

STRENGTH

9-7-5-3-1 Push Jerk (Build to your best single)

3x40 Yard Jangle Bar Overhead Walking Lunge

CONDITIONING

3 Min AMRAP

21 Cal Row

14 Front Squats #135#95#75

7 Deficit HSPU

3 Min Rest

x3

Rest as needed

3x6-8 GHD Raises

3x12-15 Leg Curls