WEDNESDAY 10.31.18

Wednesday

Strength

Deficit Front Rack Reverse Lunge

5x8 Each Leg, Increasing Weight

Increasing Weight 

*Begin By Standing On Top Of A 45lb Plate. Step Back And Touch Back Knee To The Ground On Each Lunge. 

AMRAP In 8 Minutes:

(2,4,6,8...Etc.)

American KB Swing (53,35) RX+(70,53)

Box Jump Over (30,24) *No Extension

Chest To Bar Pull Up

Hand Stand Push Ups (Abmat+45’s)

-Rest 4 Minutes-

AMRAP In 8 Minutes:

(2,4,6,8...Etc.)

American KB Swing (53,35) RX+(70,53)

Box Jump Over (24,20) *No Extension

Pull Up

Hand Stand Push Ups (Abmat+15’s)

*Score Is Total Reps Between Both Workouts. 

TUESDAY 10.30.18

Deadlift (Touch & Go)

6x3@70% Of 1RM

3 Rounds For Time:

400 Meter Run

30 Wall Balls (20,14) RX+(25,20)

20 Lateral Bar Hop Burpee

MONDAY 10.29.18

Strength 

Snatch Pull + Power Snatch + Hang Squat Snatch + Overhead Squat 

5 Sets Increasing Weight 

For Time:

200 Double Unders

1000 Meter Row

50 Toes To Bar

25 Power Snatch (115,80) RX+(135,95) 

FRIDAY 10.26.18

For Time:

21-15-9

Deadlift (225,160) RX+(245,170)

Pull Up RX+(Chest To Bar)

Immediately Into,

21-15-9

Thruster (95,65) RX+(105,75)

Lateral Bar Hop Burpee

*Each Athlete Is Responsible For Changing Their Own Weight. Clips Must Be On The Bar. 

Mobility 

*Coach’s Choice

THURSDAY 10.25.18

Core

5 Rounds (10 Minutes):

:60 On/:60 Off 

Hollow Body Weighted Plank (45,35) RX+(65,45)

Immediately Into,

8 Rounds (4 Minutes):

:20 On/:10 Off

Hollow Rocks 

AMRAP In 12 Minutes:

15 Hang Power Snatch (95,65) RX+(115,80)

20 Hand Release Push Ups

60 Double Unders

WEDNESDAY 10.24.18

Strength

Back Squat

4x4@80% Of 1RM Back Squat

Then,

Barbell Reverse Lunges

4x10(5 Each Leg)@40% Of 1RM Back Squat

For Time:

25-20-15-10

Toes To Bar

Russian KB Swings (70,53)

Wall Balls (20,14) RX+(25,20)

Step Down Box Jumps (24,20) *Full Extension

TUESDAY 10.23.18

Gymnastics 

AMRAP In 14 Minutes (For Quality):

4 Slow Wall Walks

12 Strict Pull Ups (Add Weight Is Possible)

15 Strict Ring Dips (Add Weight Is Possible)

*If Unable To Perform 12 Strict Pull Ups, Perform 6 Negative Pull Ups As Slowly As Possible. 

*Goal Is Minimum 4 Rounds. 

3 Rounds For Time:

25 Burpees To Plate (45)

25/20 Calorie Row *Reset Monitor 

25/20 Calorie Assault Bike *Reset Monitor 

*During Burpees, Two Foot Take-Off Is Required. No Extension Required After Jumping On The Plate. 

MONDAY 10.22.18

Strength 

Power Clean + Hang Squat Clean + Split Jerk

6 Sets Increasing Weight 

*Bar May Not Be Dropped In Between Movements. 

With 16 Minutes On The Clock:

1 Mile Run (2x800m)

With Time Remaining, AMRAP Of:

15 Front Squats (135,95) RX+(155,105)

10 Clean & Jerks (135,95) RX+(155,105)

SATURDAY 10.20.18

Teams Of Two. “Follow The Leader” Style. Athlete 1 Completes A 400 Meter Run, Then Athlete 2 Completes A 400 Meter Run. Athlete 1 Then Completes 30 KB Swings, Then Athlete 2 Completes 30 KB Swings. Continue This Sequence For All 3 Rounds. 

3 Rounds For Time:

400 Meter Run

30 KB Swings (53,35) RX+(70,53)

20 Hang Power Snatch (75,55) RX+(95,65)

15/12 Calorie Assault Bike *Reset Monitor

15/12 Calorie Row *Reset Monitor

FRIDAY 10.19.18

Strength

Tempo Strict Press

*4 Second Eccentric

5x5 Increasing Weight

AMRAP In 15 Minutes (Ladder Style):

Single Arm DB Push Press (45,30) RX+(50,35)

Hang Squat Clean (135,95) RX+(155,105)

Pull Up RX+(Chest To Bar)

*Perform 2 Reps Of Each, Then 4, Then 6...Etc.

DB Push Press Reps Are To Be Performed On EACH Arm.