Saturday, August 1st

A) 10 minutes easy pace
6 RDL
10 Push-ups
12 Walking Lunges
1 Bear Crawl

B) 5 rounds
7 Thruster (115/80)
7 Pull-ups/C2B Pull-ups
200m Run


Friday, July 31st

A) Pull-up Program Week 3
0-4 Group – 2 x 4, 3 x 3 Eccentric Pull-ups with 60 seconds rest (5 seconds to lower and 5 seconds rest between reps)
5 or > Group – 6 rounds on the minute First 3 rounds 35% +1 of Max Reps, First 3 rounds at 35%

B) EMOM 5
2 Back Squats @ 90-95% of 3RM

C) 16 minutes in Pairs
1) Running 400m
2) AMRAP
5 Power Snatch (115/80)
6 Ring Dips
14 Mtn. Climbers

Switch when the runner gets back, continious count for total rounds for the group


Thursday, July 30th

A1) Barbell Lunges 4 x 12
A2) Weighted Push-ups 4 x 10″

B) 6 minute AMRAP
5 Deadlifts (225/155)
8 Box Jumps (30/24)

C1) Side Planks 2 x 45 seconds each side
C2) Supermans 2 x 45 seconds


Wednesday, July 29th

A) Push Press 4 x 3 @ 95-100% of 5RM

B) For Time
Row (30 calories Guys, 25 calories Ladies)
30 Hang Power Clean (135/95)
30 Wallballs
50 Double Unders (or 100 singles)
20 Wallballs
50 Double Unders (or 100 singles)
10 Wallballs
30 Hang Power Clean
Row (30 cal Guys, 25 Cal Ladies)
20 Minute Timecap


Tuesday, July 28th

A) Pause Front Squats 5,5,3,3,3 (3 second pause at rock bottom building in weight)

B) Pull-up Program Week 3
0-4 Group – 2 x 4, 3 x 3 Eccentric Pull-ups with 60 seconds rest (5 seconds to lower and 5 seconds rest between reps)
5 or > Group – 6 rounds on the minute First 3 rounds 35% +1 of Max Reps, First 3 rounds at 35%

C) 4 rounds
200m Run
5 OH Squats (95/65)
7 Burpee Bar Hops

12 minute time-cap


Monday, July 27th

A) Power Clean 12 minutes build to Heavy 3 rep touch and go

B1) SA KB Front Rack Walking Lunge 3 x 10 each arm
B2) Plank/Ring Plank 3 x 40-60 seconds

C) 1 round for time
400m Run
50 KB Swings (53/35)
40 Toes 2 Bar
30 HR Push-ups
400m Run

12 minute Time-cap


Saturday, July 25th

A) EMOM 6
2 Power Snatch + 2 OH Squats

B) 2 x 9 minute AMRAPS
1) 400m Run Buy In
then
12 Wallballs
7 Pull-ups/C2B
12 KB Swings

2) 500m Row Buy In
then
8 Hang Power Clean (135/95)
8 Handstand Push-ups or Shoulder to Overhead
30 Double Unders (60 Singles)


Friday, July 24th

Pull-up Program explained….

Everyone would like to be able to do more pull-ups. Whether it is going from zero to 1 or 20 to 27 pull-ups are a great display of upper body strength and control. Strength developed doing strict pull-ups also translates to other areas such as toes to bar, muscle-ups, deadlifts, power cleans and snatches to name a few.

For the next 8 weeks we will follow a twice a week progressive program to hopefully get you that first pull-up or add reps to your max set. This will be done every Tuesday and Friday. If you miss a day I highly encourage you to make it up before or after class a different day.

The goal for the 0-4 max rep group is to develop absolute strength using the eccentric or negative pull-ups. For the 5 or greater group we want to improve strength endurance and volume of pull-ups by getting in lots of quality reps without going to failure.

A) Pull-up Program Week 2
0-4 Group – 5 x 3 Eccentric Pull-ups with 60 seconds rest (5 seconds to lower and 5 seconds rest between reps)
5 or > Group – 6 rounds on the minute 35% of Max Reps each minute

B) Thrusters 4 x 5 at a tough weight

C) 5 rounds
200m Run
10 Burpee Box Jump Overs

15 minute time-cap


Thursday, July 23rd

A1) RDL 4 x 8
A2) SA OH KB Carries to Yield Sign 4 x 1 (switch arms at yield sign)

B) 3 x 4 minute AMRAP
6 Hang Power Snatch (95/65)
6 Toe to Bar
12 Air Squats


Wednesday, July 22nd

A1) Barbell Walking Lunges (Front or Back Rack) 4 x 12
A2) Rope Climbs 4 x 1-3 times
A3) Push-ups/Weighted Push-ups 4 x 10

B) 20 Minutes Aerobic Pace
400m Run
12 Box Jumps
6 Ring Dips
6 Deadlifts (light to moderate weight)
45 Second Plank or Weighted Plank