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

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