08/31/2019 - Saturdays are for the Squats
M-1: Back Squat 3-3-3, 2X3 @90-95% *Build to a heavy but technically sound set of 3. Then perform two more down sets @90-95% of todays heavy 3.
M-2:4 Rounds (total Reps) Option A:
0:45 Max Strict Pull Up
0:45 Max Wall Ball (30/20#)
0:45 Max Push Up
0:45 Rest Option B:
0:45 Max Strict Banded Pull Up
0:45 Max Wall Ball (20/14#)
0:45 Max Push Up
0:45 Rest Option C:
0:45 Max Strict Banded Pull Up
0:45 Max Wall Ball
0:45 Max Knee Push Up
0:45 Rest "
08/30/2019 -Cardio for days
M-1: Seated DB Press/Bent Over Row 4 Sets:
12 Seated DB Strict Press
8 Bent Over BB Row (pronated)
0:30-1:00 Active Hollow Hang on Bar *https://www.youtube.com/watch?v=Nq7GQxyMrW4 (bent over row) M-2: E6MOM X 4 Option A:
800m Run Option B:
600M Run Option C:
400m Run *Scale down if athlete gets under 0:45 seconds rest heading into next round *Score is fastest time
08/29/2019 - Complexes and Gymnastics
M-1: Snatch Complex 5 Sets: Option A:
1 Power Snatch
1 Ohs
1 Full Snatch Option B:
1 Power Snatch
1 Over Head Squat
1 Power Snatch Option C:
3 Power Snatch *** Build to a challenging but technically sound weight.
*** Goal is no misses M-2: 4 RFT Option A:
25 DB Push Jerk (35/20#)
15 T2B Option B:
25 DB Push Jerk (20/10#)
15 Knee Raise Option C:
25 DB Push Jerk
15 Straight Leg sit-up
08/28/2019 - Pyramid STYLE
M-1: Deadlift 3-3-3-3-3
*Build on first three sets, then 2 repeat sets at that weight. M-2: For Time: Option A:
15/12 Calorie bike
20 Deadlift (225/155)
30 DB Box Step Over (50#/35) (24/20"")
20 Deadlift (225/155)
15/12 Calorie Bike Option B:
15/12 Calorie bike
20 Deadlift (185/125)
30 DB Box Step over (50#/35) (24/20"")
20 Deadlift (185/125)
15/12 Calorie Bike Option C:
15/12 Calorie bike 20 Deadlift 30 Box Step Over 20 Deadlift 15/12 Calorie Bike
08/27/2019 - Holy Guacamole!
M-1: 4 Sets: 6-10 BB Roll Outs
10 Single Leg RDL/Side (W/ one DB or KB per Hand) *https://www.youtube.com/watch?v=s_elM3ciI8g (Barbell Rollout)" M-2: Emom 9
1) 21 Wall Ball (20/14#)
2) 15/12 Calorie Row
3) 9 Lateral Burpee Over Rower Rest 3 Minutes 3 Rounds For Time:
21 Wall Ball (20/14#)
15/12 Calorie Row
9 Lateral Burpee Over Rower *Scale reps/weight as needed to make sure athletes are getting atleast 0:10-0:15 rest during EMOM."
8/26/2019
M-1: Clean/Front Squat
Every 1:30 X 7
1 Clean
2 Front Squat (W/ 3 sec pause @Bottom)
***Start @ 55% and Build
M-2: Amrap 8 5 Power Clean and Jerk 30 Double Under Option A: 5 Power Clean and Jerk (115/75) 30 Double Unders Option B:5 Power Clean and Jerk (95/65) 30 Single Under Option C: 5 DB Power Clean and Jerk 30 Single Under
August 25th, 2019 - Medballs and highpulls
M-1: 4 Sets:
10 Ring Row (Feet Elevated if Possible)
20 Banded Pull Aparts
10 Hammer Curl/side
M-2: Row/Sumo DL High Pull/Medball Clean Amrap 15 Option A:
20 Calorie row
15 Sumo DL High pull (75/55)
10 Medball Squat Cleans (20/14) Option B:
20 Calorie row
15 Sumo DL High pull (55/45)
10 Medball Squat Cleans (14/10) Option C:
20 Calorie row 15 Sumo DL High pull 10 Medball Squat Cleans
August 24th, 2019 - Uh Oh
M-1: Snatch Complex 5 Sets:
1 Power Snatch
2 Low hang Power Snatch *build to challenging but technically sound weight
*Should be UNBROKEN" M-2: 3 RFT:
10 Power Snatch (95/65)
10 HSPU
rest 1:00
3 RFT:
10 Power Snatch (95/65)
10 Burpee Pull Up Option A:
Barbell (95/65)
Kipping HSPU
Burpee Pull Up Option B:
Barbell (75/55)
Pike Hspu
Burpee Jumping Pull Up Option C:
Power Snatch
DB push Press
Burpee Jumping Pull Up
August 23rd, 2019 - Lets do this Friend
M-1: DB Strict Press/Box Jump 4 Sets: Option A:
4 Strict Pull Up + 6 Kipping Pull Up
5 Box Jump AHAP Option B:
8 Box Assisted Strict Pull Up
5 Box Jump AHAP Option C:
8 Banded Strict Pull up
5 Box Jump AHAP *Build in weight on DB press
*Make sure they use soft boxes for the max height M-2: ""Toe to Toe"" (W/ Partner) (""you go I go"") Amrap 16 Option A:
10 Single Arm KB Clean/(5/side) (53/35)
8 T2B
20 Double Under Option B:
10 Single Arm KB Clean/(5/side) (35/20)
August 22nd, 2019 - Bikes are fun
M-1: Push Press/Ring Muscle Up Every 1:30 X 6 Option A:
4 Push Press @60% 1rm
2-4 Ring Muscle Up Option B:
4 Push Press @60% 1rm
4 Pull Up + 4 Ring Dip Option C:
4 Push Press @55-60%
4 Ring Row + 4 Push up M-2: Option A:
3 Rounds:
21/18 Calorie Bike
Rest 1 minute between
3 Rounds:
18/15 Calorie Bike
Rest :45 seconds between
3 Rounds:
15/12 Calorie Bike
Rest :30 seconds between *Should take about 20-24 minutes
*SUB rower for bike is fine
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