S&C 8/22-8/27
Collins Last Class! Farewell and congratulations on your new job!
Monday August 22
10:00 warm up
row/run/bike @easy pace
Mobility
2 rounds of [10 overhead squats w/empty bar + :20:30 handstand hold]
+
A. Overhead squat, 3321, 2:00 rest
B. Strict pull ups or negatives, 3x max in :45, :60 rest
+
AMRAP in 10:00
200m run
12 alternating front rack lunges, 65/95
10 burpees over the bar
Tuesday August 23
10:00 warm up
row/run/bike @easy pace
Mobility
2 rounds of [:60 kipping practice + 10 kettlebell swings]
+
A. Power clean, 22222 touch and go, begin a set every 2:00
+
AMRAP in 6:00
1 rope climb or 2 wall walks
8 shoulder to overhead, 65/95
35 double unders or 70 single unders
+
3:00 rest
+
AMRAP in 6:00
8 pull ups
10 deadlifts, 65/95
12 box jumps
+
2 rounds not for time:
1015 hip extensions
:30 hollow rocks
Wednesday August 24
10:00 warm up
row/run/bike @easy pace
Mobility
2 rounds of [10 goblet squats + 10 handrelease push ups]
+
Every :90 for 5 sets:
1st Front squats, 45 @22x1 tempo
2nd Ring dips or ring dip negatives, 68
+
For 8:00
400m run run or 500m row
30 kettlebell swings
20 sit ups
AMRAP burpees in remaining time
Thursday August 25
10:00 warm up
row/run/bike @easy pace
Mobility
2 rounds of [10 PVC pipe good mornings + 20m bear crawl]
+
A. Power snatch clusters, 4x1.1, :10 between singles, 2:00 between sets
B. Clean pulls, 11111 starting @1RM clean and building, :60 rest
+
3 rounds for time:
10 ground to overhead, 6585/95115
15 pull ups or ring rows
+
Not for time:
200m heavy farmers carry
Friday August 26
A. Max out Friday
+
For time with a partner:
21 thrusters, 65/95 (P1)
21 thrusters (P2)
21 handrelease push ups (P1)
21 handrelease push ups (P2)
15 thrusters (P1)
15 thrusters (P2)
15 handrelease push ups (P1)
15 handrelease push ups (P2)
9 thrusters (P1)
9 thrusters (P2)
S&C 8/15-8/20
Monday August 15
10:00 warm up
row/run/bike @easy pace
Mobility
2 rounds of [10 overhead squats w/empty bar + :20:30 passive hang]
+
Every :90 for 5 sets:
1st min 34 overhead squats, increase weight each set if possible
2nd min :30 strict pull ups or ring rows
+
For time:
2115963
Burpee box jumps
Kettlebell swings
+
Not for time:
Accumulate 2:00 front leaning rest
Tuesday August 16
10:00 warm up
row/run/bike @easy pace
Mobility
2 rounds of [:60 kipping practice + :20:30 handstand hold]
+
A. 8:00 muscle up and rope climb technique work
B. Power clean, 3333 touch and go, begin a set every 2:00
+
For 12:00
1st 1 rope climb or 3 seated to standing rope pulls
2nd 7 touch and go deadlifts, moderate, you pick the weight
3rd :30 row @high effort
Wednesday August 17
10:00 warm up
row/run/bike @easy pace
Mobility
2 rounds of [10 goblet squats + 10 handrelease push ups]
+
A. 1&1⁄4 back squat, 3221, 2:00 rest
B. Ring dips or ring dip negatives, 3x68, :60 rest
+
3 rounds for time:
200m run
3 wall walks
15 goblet squats
15 handrelease push ups
+
3 sets:
:30 hollow rocks
:15 rest
:30 flutter kicks
:15 rest
Thursday August 18
10:00 warm up
row/run/bike @easy pace
Mobility
2 rounds of [10 alternating lunges + 10 kettlebell swings]
+
A. Power snatch clusters, 3x1.1.1.1, :10 between singles, 2:00 between sets
B. Clean pulls, 11111 starting @1RM and building each set, :60 rest
+
For 7:00
3 power cleans, 65/95
3 CTB pull ups, pull ups, or ring rows
6 power cleans
6 CTB pull ups, pull ups, or ring rows
9....
9....
Etc....
+
Not for time:
200m 1arm farmers carry, switch sides as needed
Friday August 19
A. Max out Friday
+
For reps with a partner:
:60 thrusters, 65/95 (P1)
:60 thrusters (P2)
:60 burpees (P1)
:60 burpees (P2)
:60 wall walks (P1)
:60 wall walks (P2)
:60 row calories (P1)
:60 row calories (P2)
:60 weighted sit ups (P1)
:60 weighted sit ups (P2)
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