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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

Tuesday, July 21st

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

B) 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

C) 6 rounds
5 Front Squats (135/95)
10 KB Swings (70/53)
30 Double Unders (60 Singles)
14 minute time-cap

Monday, July 20th

A) Back Squats 5,5,3,3,3 @ 75,80,85,90,95% of 3RM

B) Push Press 4 x 3 @ 90 – 95% of 5RM

C) 7 minute AMRAP
7 Toe to Bar
14 Lunge Jumps
7 Burpees

Saturday, July 18th

A) 24 minutes
In Groups of 3
1) 600m Run (400m then 200m)
2) 5 Handstand Push-ups or Shoulder to OH
10 KB Swings (53/35)
3) 10 Box Jumps
5 C2B or Pull-ups
Rotate when runner gets back
for total team reps
start at the beginning at each station after rotating

Friday, July 17th

A) Strict Pull-ups
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 – 5 rounds on the minute 35% of Max Reps each minute

B) 5 Minute AMRAP
5 Power Snatch (115/80)
5 Burpee Bar Hops

rest 3 minutes

C) 3 rounds for time
400m Run
15 Wallballs

Thursday, July 16th

A1) Front or Back Rack Barbell Step-ups 4 x 6 each leg
A2) Weighted Push-ups 4 x 10

B) 3 rounds
500m Row
21-15-9 Overhead Squats (95/65)

Wednesday, July 15th

A) Push Press 4 x 5 @ 85% of 5RM

B) Deadlift 4 x 1.1.1 @ 75-85% of 1RM (about 10-15 seconds between reps)

C) 2 x 4 minute AMRAP w/2 minutes Rest
10 Box Jump Overs
10 Toe to Bar

Tuesday, July 14th

A) Back Squats 5 x 3 @ 90% of 3RM

B) Strict Pull-ups – based on your Max Pull-ups for 1 set
0-4 Max Rep Group – 5 x 3 Eccentric Pull-ups with 60 seconds rest (5 seconds to lower and 5 seconds rest between reps)
5 or > Max Rep Group – 5 rounds on the minute 35% of Max Reps each minute

C) 16 minutes aerobic pace
200m Run
20 OH Walking Lunges
10 Russian KB Swings
10 Push-ups

Monday, July 13th

A) 15 Minutes Build to Heavy 2 Power Clean + 2 Front Squat

B) 8 minutes Sprint Repeats Run or Row
Run – 60yd Fast out, easy recovery job back
Row – 20 seconds Hard, 40 seconds easy”

C) 4 rounds not for time
1-3 Rope Climbs
50 Double Unders/100 Singles

Saturday, July 11th

22 minutes in Pairs
Run 200m Together
then 1 working 1 resting
10 Deadlifts
15 Wallballs
12 yard bearcrawl (6yd forward/6 Back)