S&C 8/8-8/12
Monday August 8
10:00 warm up
row/run/bike @easy pace
Shoulder/hip mobility
2 rounds of [10 goblet squats + :10:30 handstand hold]
+
Every :90 for 5 sets:
1st 1 squat snatch + 1 hang squat snatch + 1 overhead squat
2nd :30 double unders
+
AMRAP in 9:00
10 toes to bar or sit ups
15 tough goblet squats
200m run
+
Not for time:
Accumulate 1015 hollow to superman rolls
Tuesday August 9
10:00 warm up
row/run/bike @easy pace
Mobility
2 rounds of [10 kettlebell swings + :60 kipping practice]
+
A. 1 cleangrip deadlift + 1 clean pull + 1 power clean, 1111, begin a set every 2:00
+
4 sets for reps:
:60 box jumps
:60 kettlebell swings
:60 wall walks
:60 rest
+
3 sets:
:15 R side plank
:15 rest
:15 L side plank
:15 rest
Wednesday August 10
10:00 warm up
row/run/bike @easy pace
Mobility
2 rounds of [5/side 1arm dumbbell thrusters + :10:30 passive hang from bar]
+
A. 1&1⁄4 back squat, 3322, 2:00 rest
B. Dumbbell shoulder press, 3x56, :60 rest
+
For time:
400m run or 500m row
20 tough goblet squats
15 burpees
15 pull ups or ring rows
400m run or 500m row
15 tough goblet squats
10 burpees
10 pull ups or ring rows
400m run or 500m row
10 tough goblet squats
5 burpees
5 pull ups or ring rows
Thursday August 11
10:00 warm up
row/run/bike @easy pace
Mobility
2 rounds of [10 kettlebell swings + 10 alternating lunges]
+
A. 2 hang power clean + 1 split jerk, 11111, begin a set every 2:00
B. Snatch pulls, 11111 @1RM snatch and adding, :60 rest
+
AMRAP in 8:00
13 muscle ups (ring or bar) or 5 pull ups/ring rows
6 power cleans, you pick the weight
6 shoulder to overhead
40 double unders or 80 single unders
Friday August 12
A. Max out Friday
+
For time with a partner, one person working at a time:
200m run (together)
30 thrusters, 65/95
25 burpees
200m run (together)
30 box jumps
25 sit ups
200m run (together)
S&C 8/1-8/5
Monday August 1
Every :90 for 5 sets:
1st 3 squat snatches @6070% of 1RM snatch
2nd 13 muscle ups or 35 pull ups/ring rows
+
AMRAP in 7:00
200m run
5/side 1arm dumbbell/kettlebell overhead squats
10 burpees
+
Not for time:
Accumulate :60/side plank
Tuesday August 2
A. Split jerk, 7x1, begin a set every :60
+
AMRAP in 6:00
10 deadlifts, 95/135
10 box jumps
+
3:00 rest
+
AMRAP in 6:00
3 wall walks
40 double unders or 80 single unders
+
Not for time:
200m tough farmers carry
Wednesday August 3
A. 1 &1⁄4 back squat, 444, 2:00 rest
B1. Dumbbell shoulder press, 3x68, :60 rest
B2. Ring dips or handrelease push ups, 3x68, :60 rest
+
3 rounds for time:
8 alternating pistol squats or 8 alternating lunges
10 shoulder to overhead, 65/95
12 toes to bar
Thursday August 4
A. Hang power clean, 3333, begin a set every 2:00
+
For 16:00, begin a set every 4:00
8 power cleans, moderate, you pick the weight
16 handrelease push ups
200m run
+
3 sets:
:30 hollow rocks
:30 rest
:30 flutter kicks
:30 rest
Friday August 5
A. Max out Friday
+
AMRAP in 10:00 with a partner
Partners trade movements
12 wall balls, 20 to 10’/14 to 9’
10 pull ups or ring rows
8 burpees
S&C 7/25-730
Monday July 25
A. 1 snatch pull + 1 squat snatch, 11111, begin a set every 2:00
B. Bent over dumbbell row, 3x68, :60 rest
+
3 rounds for time:
15 toes to bar
5/side tough 1arm dumbbell thrusters
400m run
Tuesday July 26
A. 8:00 skill work of choice (muscle ups, rope climbs, double unders, etc)
B. 1 push jerk + 1 split jerk, 5x1, begin a set every :90
+
AMRAP in 10:00
40 double unders or 80 single unders
15 kettlebell swings
10 handrelease push ups
8 alternating pistol squats
Wednesday July 27
A. 1 & ¼ back squat, 555, 2:00 rest
B. Shoulder press, 2211, 2:00 rest
+
For time:
40 back squats, 45/75
400m run or 500m row
30 front squats, 45/75
400m run or 500m row
20 overhead squats
400m run or 500m row
Thursday July 28
A. Power clean clusters, 4x1.1, 2:00 rest
+
4 sets for reps:
1st :30 pull ups or ring rows
2nd :30 box jumps
3rd :30 wall balls
4th :30 row calories
+
2 rounds not for time:
20m/side 1arm dumbbell overhead carry
:30 hollow rocks
Friday July 29
A. Max out Friday
+
For time with a partner:
Partner 1 does 20 burpees while Partner 2 holds a plank
Partners switch
Partner 1 does 30 sit ups while Partner 2 holds a handstand
Partners switch
Partner 1 runs 200m while Partner 2 does air squats
Partners switch
Partner 1 does 5 wall walks while Partner 2 holds a weight overhead
Partners switch
7/30
Strongman Saturday
S&C 7/18-7/22
Monday July 18
A. Squat snatch, 10x1 @6575% of 1RM snatch, begin a set every :60
B. Bent over dumbbell row, 3x810, :60 rest
+
AMRAP in 10:00
200m run or 250m row
15 wall balls
15 handrelease push ups
+
2 rounds not for time:
50m farmers carry
:30 flutter kicks
Tuesday July 19
A. 8:00 gymnastics technique work
B. Split jerk, 6x1 starting light and adding, begin a set every :90
+
For time:
50 double unders or 100 singles
10 tough dumbbell push press
15 burpees
20 box jumps
25 sit ups
50 double unders or 100 singles
25 sit ups
20 box jumps
15 burpees
10 tough dumbbell push press
50 double unders or 100 singles
Wednesday July 20
A. Front squat, build to a tough single in 10:00
B. Shoulder press, 2222, 2:00 rest
+
For 8:00
1 squat clean, 65/95
5 toes to bar
2 squat cleans
5 toes to bar
3 squat cleans
5 toes to bar
4 squat cleans
5 toes to bar
Etc.......
Thursday July 21
A. Power clean clusters, 3x1.1.1.1, :10 between singles, 2:00 between sets
+
For 8:00
Evens 8 alternating pistol squats, weighted if possible
Odds :30 strict pull ups, ring rows, or negatives
+
3 rounds for time:
400m run or 500m row
20 kettlebell swings
+
Not for time:
Accumulate :60 hollow hold
Friday July 22
A. Max out Friday
+
AMRAP in 10:00 with a partner, partners trade movements
3 wall walks
10 dumbbell thrusters
200m run
S&C 7/11-7/17
Monday July 11
A. Squat snatch, 8x1 @6570% of 1RM, begin a set every :60
B1. Chin over the bar hold, 3x max up to :30, :60 rest
B2. 1arm dumbbell row, 3x56/side, :60 rest
+
AMRAP in 7:00
8 toes to bar
10 alternating tough dumbbell snatches
200m run
Tuesday July 12
A. 1 power clean + 1 hang power clean + 1 split jerk, 11111, begin a set every 2:00
+
For 8:00
Evens 1 rope climb or 2 seated to standing rope pulls
Odds :30 double under practice
+
3 rounds for time:
2 wall walks
10 goblet squats
2 wall walks
35 double unders or 70 single unders
Wednesday July 13
A. Front squat, 2222 @22x1, 2:00 rest
B. Shoulder press, 333, 2:00 rest
+
For time:
“Mini Elizabeth”
15129
Power cleans, tough
Ring dips or handrelease push ups
+
Not for time:
Accumulate 2:00 front leaning rest
Thursday July 14
A. 1 snatch balance + 1 overhead squat, 11111, begin a set every :90
+
15:00 @85%
400m run or 500m row
12 alternating pistol squats
10 burpees
8 pull ups or ring rows
+
5 sets:
:15 hollow rocks
:15 rest
Friday July 15
A. Max out Friday
+
AMRAP in 10:00 with a partner, one person working at a time: