Training 8-21-2017

Warm-up: Joint Mobility/Dynamic

Strength:



1. Front Squats

5, 5, 5+

*Go off 70% of your Working 1rm for you sets

2. To be performed after each Round of Front Squats

5 x KB Straddle Press/Z Press

*Rest 90-120 seconds between after your presses before oingback to your presses

Conditioning:

4 Minute AMRAP

250 meter Row
20 DxKB Full Cleans 53/35
Max Rep Power Snatch 115/85

*This workouts “AMRAP” comes down to the number of snatchesyou complete at the end of the two first work windows

Cool Down: 3-5 Minutes of light monostructural work (row,jog,bike,skip rope,e
tc)

Training 8-18-2017

Warm-up: Joint Mobility/Dynamic

Strength:

Dimel Deadlift

2 x 20 @ 30-35% of your 1rm Deadlift

*Rest 2 Minutes between sets

Conditioning:

14 Minute AMRAP

12 Cal Airdyne
5 Bar Facing Burpees
15 Thrusters 75/55
5 Bar Facing Burpees

Cool Down: 3-5 Minutes of light monostructural work (row,jog,bike,skip rope,etc)

Training 8-17-2017

Warm-up: Joint Mobility/Dynamic

Conditioning:

5 Rounds

7 Double Kettlebell Snatch 53/35
Run 100 Meters
28 Double Unders

Cool Down: 3-5 Minutes of light monostructural work (row,jog,bike,skip rope,etc)

Training 7-16-2017

Warm-up: Joint Mobility/Dynamic

Strength:

1. DxKB Floor Press

5 x 5

2. After Each set of floor press perform one set of the following

Strict Pullup 5 x 5

*Rest 60-90 seconds between efforts before returning to the Floor Press

Conditioning:

Perform the following:

Alternating Tabata between Heavy Russian Swings and Air Squats

*Start the clock and perform as many reps as possible for 20 seconds of Heavy Russian Swings. Rest 10 seconds. Then perform as many Air Squast as possible in 20 seconds. Rest 10 seconds. Repeat this 14 more times for a total of 16 sets. Your score is counted by the total number of reps in 16 sets; 8 alternating sets of Swings and Air Squats.

*The entire workout should take 8 minutes.

Cool Down: 3-5 Minutes of light monostructural work (row,jog,bike,skip rope,etc)

Training 8-15-2017

Warm-up: Joint Mobility/Dynamic

Conditioning:

6 Rounds

10 Box Jumps 24/20
300m Row
10 Unbroken Toes 2 Bar
8 Front Squats 155/115

*Rest 60 Seconds between rounds

Cool Down: 3-5 Minutes of light monostructural work (row,jog,bike,skip rope,e
tc)

Training 8-14-2017

Warm-up: Joint Mobility/Dynamic

Strength:



1. Squats

3×3 or 3×5

*Perform at a weight not exceeding 85% of your W1rm

2. To be performed after each Round of Squats

Right Arm Rest 30 Seconds then Left Arm

1 x KB Snatch
2 x KB Pushpress
1 x KB Windmill

*Rest 60-90 seconds between efforts before returning to the Squat bar
*Use the same weight on the entire complex, come from the snatch directly into your pushpress and from your second push press into your windmill

Conditioning:

3 Rounds

5 Burpee MuscleUps
3 x Bully Complex @ BW or 1/2 BW

Bully Complex: 1 x Pendlay Row, 2 x Clean Grip DeadLift, 3 x Hang Power Cleans

*There is no Female or Male weight today, its BW or Half BW. Choose what you can properly perform the Bully with. Ideally the Bully is to be performed Unbroken all 3 rounds I’m not holding you to that today. But try for the strictest form you can maintain on the Pendlay Row

Cool Down: 3-5 Minutes of light monostructural work (row,jog,bike,skip rope,e
tc)

Shit Day 8-12-2017

Warm-up: Joint Mobility/Dynamic

Conditioning:

3 Rounds

Row 500 Meters
5 TGUs Right Arm
5 TGUs Left Arm
Run 200 Meters Backwards
Run 200 Meters Forewards

Cool Down: 3-5 Minutes of light monostructural work (row,jog,bike,skip rope,etc)

Training 8-11-2017

Warm-up: Joint Mobility/Dynamic

Strength:

Deadlift

3×3 or 3×5

*Do not exceed 82.5% of your W1rm

Conditioning:

3 Rounds

3 Rope Climbs
10 Box Jumps 30/24
15 American Swings 70/53
30 Pushups

Cool Down: 3-5 Minutes of light monostructural work (row,jog,bike,skip rope,etc)

Training 8-8-2017

Warm-up: Joint Mobility/Dynamic

Strength:

1. Bench or DB Decline Press

5, 5, 5

2. To be performed after each Round of Bench or Decline Bench press

5 x DB Bent Over Row
3 x DB Hang Power Clean And Push Press

*Rest 60-90 seconds between efforts before returning to the bench
*Use the same weight on the Bent Over Rows as you do on the Hang Power Clean and Push Press

Conditioning:

3 Rounds

5 Power Snatches 115/85
Run 200 Meters
3 Hang Power Snatches 115/85
15 Pullups

Cool Down: 3-5 Minutes of light monostructural work (row,jog,bike,skip rope,etc)

Training 8-8-2017

Warm-up: Joint Mobility/Dynamic

Conditioning:

Every 3 Minutes for 21 Minutes perform the following

14 Cal Row
12 Burpees over the Rower
10 Pistol Squats (5R/5L)

*If you do not finish your work in the given time frame report back to the rower and drop 2 pistol squats from your next round. Do this every round you fail to complete your work. If you end up at zero pistols just keep moving as fast as you can on the rest of your work piece
*Pistol squats do not have to be alternating but may be if you like

Cool Down: 3-5 Minutes of light monostructural work (row,jog,bike,skip rope,etc)