Wednesday 12.12.18

Conditioning
5 Rounds:
Minute 1: 12/9 Calorie Bike
Minute 2: 12 DB Hang Reverse Lunge (70’s/50’s)
Minute 3: Max Burpee Box Jump (24/20)
Minute 4: Rest

Body Armor
3 Giant Sets:
10 Good Mornings
20 Box Step-Ups
30 Glute Bridges
40 AbMat Sit-Ups

Swim Conditioning
For Time:
100 Air Squats, 50 Meter Swim
80 Air Squats, 50 Meter Swim
60 Air Squats, 50 Meter Swim
40 Air Squats, 50 Meter Swim
20 Air Squats, 50 Meter Swim
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Tuesday 12.11.18

Anaerobic Threshold Conditioning
On the 3:00 x 7
12/9 Calorie Assault Bike
200 Meter Run

Push Jerk
Heavy 5-4-3-2-1

Conditioning
AMRAP 7:
3 Deadlifts, 3 Hang Power Cleans, 3 Push Jerks
6 Deadlifts, 6 Hang Power Cleans, 6 Push Jerks
9 Deadlifts, 9 Hang Power Cleans, 9 Push Jerks

Continue to Climb By (3) Repetitions Until 7:00.

Barbell: 135/95

 

Odd Object
For Time:
50 GHD Sit-Ups
100′ Handstand Walk
10/7 Tire Flips

Monday 12.10.18

Stamina Squatting (Final Week) 
Alternating On the Minute x 12 (6 Rounds):
Odd Minutes: 3 Front Squats
Even Minutes: 6 Back Squats

Barbell Loaded at 70% of 1RM Front Squat For Both Lifts

Snatch Complex
5 Sets:
Power Snatch + Hang Squat Snatch + Squat Snatch

Ring Muscle-Ups
AMRAP 2:
Max Ring Muscle-ups

Rest 1 Minute

AMRAP 2:
Max Ring Muscle-ups

Conditioning
For Time:
60 Double Unders, 30 Dumbbell Snatches (50/35)
60 Double Unders, 300 Meter Run
60 Double Unders, 30 Toes to Bar
60 Double Unders, 300 Meter Run
60 Double Unders, 30 Dumbbell Snatches (50/35)

 

Gymnastic Conditioning
5 Sets:
21/15 Calorie Row
5 Strict Handstand Push-ups
10 Kipping Handstand Push-ups

Rest 1 Minute Between


Saturday 12.08.18

Conditioning

Teams of 3
AMRAP 7:
50 Back Squats (155/105)
50 Back Squats (185/125)
AMRAP Back Squats (225/155)

Rest 3 Minutes

50 Bench Press (135/95)
50 Bench Press (155/105)
AMRAP Bench Press (185/115)

Rest 3 Minutes

50 Deadlifts (185/135)
50 Deadlifts (225/155)
AMRAP Deadlifts (275/185)

Rope Climbs
AMRAP 5:
Seated L-Sit Legless Rope Climbs

Rest 1 Minute

AMRAP 2:
Rope Climbs

Deadlift
Romanian Deadlifts:
Heavy 12-10-8

Sumo Deadlifts:
Heavy 6-4-2

 

Swim Conditioning
2×400 Meters (Rest 3 Minutes)
3×200 Meters (Rest 2 Minutes)
1×100 Meter

Friday 12.07.18

Stamina Squatting
Alternating On the Minute x 12 (6 Rounds):
Odd Minutes: 1 Front Squat
Even Minutes: 3 Back Squats
Barbell Loaded at 82% of 1RM Front Squat For Both Lifts

Clean and Jerk Complex 
5 Sets (Building to a Moderate):
5-Rep Touch and Go Squat Clean + Split Jerk

 

Ring Muscle-Up Biathlon
For Time:
800 Meter Run
21 Ring Muscle-Ups
800 Meter Run
15 Ring Muscle-Ups
800 Meter Run
9 Ring Muscle-Ups

Every Break on Muscle-Ups: 
200 Meter Penalty Run.

 

Body Armor
2 Minute Chin-Over Bar Hold
2 Minute GHD Supine Hold
2 Minute Chin-Over Bar Hold

Every Break: 50 Double Unders


Thursday

Rest


Wednesday 12.05.18

Barbell Cycling
For Time:
21 Push Presses (95/65)
15 Push Presses (135/95)
9 Push Presses (185/135)
15 Push Presses (135/95)
21 Push Presses (95/65)
“Fight Gone Bad”
3 Rounds:
Minute 1: Wallballs (20/14)
Minute 2: Sumo Deadlift High-Pull (75/55)
Minute 3: Box Jump (20”)
Minute 4: Push Press (75/55)
Minute 5: Calorie Row
Minute 6: Rest

Swim Conditioning
10×50 Meter Swim

Equal Work to Rest