Training 12-14-2018

Warm-Up: Joint Mobility/Dynamic

Conditioning:

10-1

American Swings 70/53
Burpee Box Jump Overs 24/20

Cool Down: 3-5 Minutes of Light Monostructural

Training 12-13-2018

Warm-up: Joint Mobility/Dynamic

Strength:

A) 3 x DxKB Complex

2 x DxKB Clean
2 x Push Presses
2 x Tempo Double Bell Single Legged Deadlifts (1R/1L)

Tempo = 3130
Rest 60-90 seconds between complexes

B) Barbell

2 x 3 Tempo RDL Clean Pulls

Tempo = 3130
Rest 90-120 seconds between efforts

Conditioning:

42-30-18 Air Squats
21-15-9 PullUps

*Perform 42 Squats, 21 PullUps, 30 Squats, etc

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

Training 12-12-2018

Warm-up: Joint Mobility/Dynamic

Conditioning:

14-12-10

KettleBell Snatch 35/26
DoubleUnders

Rest 30 Seconds

12-10-8

KettleBell Snatch 35/26
DoubleUnders

Rest 30 Seconds

10-8-6

KettleBell Snatch 35/26
DoubleUnders

Rest 30 Seconds

8-6-4

KettleBell Snatch 35/26
DoubleUnders

*The Snatches are split evenly between R/L each Round of the couplet. For example the first couplet is performed 7/7, 6/6, 5/5 for your snatches.
*These efforts are to be sprints record your splits for each couplet

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

Training 12-11-2018

Warm-up: Joint Mobility/Dynamic

Conditioning:

6 Rounds

10 DxKB Floor Presses
2 SandBag TGUs
45 Second SkieErg Sprint

Rest 2 Minutes

*Add 2 Reps to your Floor Press each new round
*The goal SkieErg Sprint is to hit 20 Cals, if you complete this in under 45 seconds then begin your 2 Minute Rest

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

Training 12-10-2018

Warm-up: Joint Mobility/Dynamic

Strength:

A) 3 x DxKB Complex

1 x Double Snatch
1 x 3 Second Return to Front Rack
3 x Tempo Double Bell Stiff legged DL

Tempo = 3130
Rest 60-90 seconds between complexes

B) Barbell

2 x 5 Tempo Snatch Grip RDL

Tempo = 3230
Rest 90-120 seconds between efforts

Conditioning:

4 Rounds

20 WallBalls (20/14)
10 Russian Twists (20/14)
30 American Swings (53/35)

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

Training 12-7-2018

Warm-up: Joint Mobility/Dynamic

Conditioning:

20 Minute AMRAP

Turkish Get Up Medley

*The goal of today’s training is to get warmed up and then start a clock and perform as many TGU variations as possible. The weights can change, the style of TGU can change, it’s completely up to you. But keep in mind, the goal with any TGU work is an extremely high standard of movement. So be sure to perform all your reps for quality not just quantity.

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

Training 12-6-2018

Warm-up: Joint Mobility/Dynamic

Conditioning:

5 Rounds

20 Double Unders
10 Heavy DxKB Russian Swings

The goal of todays training is to operate with the Heaviest weight you can use with proper swing mechanics. If you have access to a very heavy sinlge bell and would like to use that you may, but if not, use two bells to get to your Heavy working weight for the day.

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

Training 12-5-2018

Warm-up: Joint Mobility/Dynamic

Conditioning:

Partner Workout

3 Rounds

15 DxKB Front Squats 70/53 (Split)
10 Strict PullUps (Split)
15 PushUps (Both)
20 Cal Air Bike (Split)
15 Foot HandStand Walk (Both)
30 Renegade Rows 15R/15L (Both)

EVERY new Round Increase the reps down the List as Follows:

KBFS: +10
SPU: +5
PU: +10
Cals: +20
HSW: +0
ReRow: +0

Thats every new round, so example; Front Squats 15 1st, 25 2nd, 35 3rd round.

On movements listed as SPLIT, each partner should complete half of the number of reps listed. On movements listed as BOTH, each partner should complete the number of reps listed.

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

Training 12-4-2018

Warm-up: Joint Mobility/Dynamic

Conditioning:

16 Minute EMOM

1st: 45 Second DxKB Rack Walk
2nd: 15 DxKB Floor Presses
3rd: 45 Second DxKB Palms Forward Farmers Walk
4th: 15 GHD SitUps

*The goal of this piece is to use the same KB weight for the Walks and floor presses

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

Training 12-3-2018

Warm-up: Joint Mobility/Dynamic

Conditioning:

25 Minute AMRAP

2 SandBag Cleans to Shoulder R
1 SandBag TGU Return R (directly after the second SandBag Clean)
2 SandBag Cleans to Shoulder L
1 SandBag TGU Return L (directly after the second SandBag Clean)
2 Snatches (135/95)
1 Muscle Up (Ring or Bar)
12 DxKB Long Cycle (Clean and Jerk)
1 Muscle Up (Ring or Bar)
12 DxKB Swings
6 Bar Facing Burpees

*Snatches may be Power or Full
*You may elect to jump 5-20 pounds on the Snatch each new round, but you must complete your reps to move on. If you get stuck at weight you may be their the rest of your AMRAP so choose wisely
*Long Cycle and Swing weight are up to you but you must stay with the same weight for both

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