Aerobic Endurance
Air Bike
30 min @ moderate pace, 3 min rest.
20 x 30 sec 0n/30 sec off @ Hard pace
Strength
A. Hang Squat: 5 sets x 3 reps @ 65-70%
B. Clean Pulls: 4 sets x 3 reps @ 90-100%
Conditioning
750 M Row
30 Bar Facing Burpees
30 Power Snatches, 75/55
30 Box Jumps, 24/20
500 M Row
20 Bar Facing Burpees
20 Power Snatches, 75/55
20 Box Jumps, 24/20
250 M Row
10 Bar Facing Burpees
10 Power Snatches, 75/55
10 Box Jumps, 24/20
Aerobic Endurance
Running
6 sets x 3 min on/90 sec off
Skill
Strict HSPU: 5-10 reps every 2 mins x 10 mins.
*Use a deficit if you can complete 10 or more reps every set.
Conditioning
10-8-6-4-2: Clean and Jerk, 135/95
50 Double Unders after every rd.
Strength
A. Close Grip Bench: 5 sets x 4 reps, AHAP.
B.1. DB Seated Overhead Press: 4-5 sets x 10 reps
B.2. Weighted Pull-ups: 4-5 sets x 5 reps
Yes strength is last.
Aerobic Endurance
A.M.
Off
P.M.
Air Bike or Bike 30-45 min @ moderate pace
Strength
Back Squat: 1RM
Conditioning
From 0:00-3:00, perform 3 rounds of:
3 pull-ups
6 push-ups
9 squats
From 3:00-6:00, perform 3 rounds of:
4 pull-ups
8 push-ups
12 squats
From 6:00-9:00, perform 3 rounds of:
5 pull-ups
10 push-ups
15 squats
From 9:00-12:00, perform 3 rounds of:
6 pull-ups
12 push-ups
18 squats
Etc.
*Continue for as long as possible until you cannot complete 3 rounds within the 3-minute window. Every 3 minutes add 1 additional pull-up, 2 additional push-ups and 3 additional squats.
Skill
Muscle-ups: 4 sets x 4-8 reps, rest as needed.
*The goal is to get the biggest repeatable set you can.
Strength
A. DB Incline Bench Press: 4-5 sets x 8 reps
B. Weighted Dips: 4-5 sets x Max Reps @ 45/25, rest as needed.
Conditioning
3 RFT:
400 M Run
21 CTB Pull-ups
12 Burpees Box Jump Overs, 24/20
rest 5 mins
3RFT:
500 M Row
21 HSPU
12 Burpee T2B
Aerobic Endurance
Running
6-8 sets x 400 meters, rest 1 min.
Strength
Back Squat: 3 sets x 3 reps @ 70%
Conditioning
A. For Time:
10 Power Cleans, 225/155
8 Power Cleans, 245/165
6 Power Cleans, 265/175
4 Power Cleans, 285/185
2 Power Cleans, 305/195
rest as needed.
5 rds for completion:
15 Wallballs, 30/20
16 KB Front Rack Reverse Lunge, 55/35
rest 2 min.
Aerobic Endurance
Rest Day
Strength
A. Power Snatch + Hang Power Snatch: Build to a heavy, drop 10% x 3 sets.
B. 2-Stop Snatch Pulls: 4 sets x 3 reps, add 10lbs.
*Hang is from above the knee. 2-Stop = Floor and knees.
Conditioning
21-15-9:
Deadlifts, 225/155
DB Walking Lunges, 55/35
Box Jump Overs, 24/20
Gymnastics
“Alt. Tabata”
Banded Ring Dips, use the lightest band you can.
Ab-Mat Sit-ups
*Complete 8 cycles of both exercises, 8 minutes total. Don’t hold back go for broke.
Aerobic Endurance
Hill Sprints x 10-15 sets
*Find a big hill and sprint up it fast. Rest as long as needed to replicate your fastest sprint time. If you drop off more than 5-10 sec you are done.
Strength
A. Strict HSPU: 5-10 reps every 2 mins x 10 mins.
*Use a deficit if you can complete 10 or more reps every set.
B. Close Grip Bench: 4 sets x 6 reps, AHAP.
C.1. DB Seated Overhead Press: 4-5 sets x 10 reps
C.2. Strict Pull-ups: 4-5 sets x 10-15 reps
Conditioning
In teams of 2, only 1 persons works at a time. Both partners must complete each exercise before moving to the next exercise. 1 rd complete is when both partners have finished the double unders.
15 min AMRAP:
15 HR Push-ups
15 KBS, 55/35
30 Double Unders
Core
L-sit practice
This will be a lighter week of weightlifting. Next week we will test both back and front squat.
Aerobic Endurance
off
Strength
A. Squat Clean: 3 sets x 3 reps @ 70-75%
B. Clean Pulls: 3 sets x 3 reps @ 80-85%
Conditioning
FT:
400 M Run
21 Thrusters, 95/65
21 Pull-ups
400 M Run
15 Thrusters, 95/65
15 Pull-ups
400 M Run
9 Thrusters, 95/65
9 Pull-ups
*15 min time cap.
Core
EMOM x 10 min:
Even: 15 GHD Sit-ups
Odd: 30′ HS Walk
Skill
Strict Muscle-ups: 5 sets x 1-3 reps, rest 3 min.
*During the rest complete a 20 m HS Walk. Scale the skill as needed.
Strength
A. DB Incline Bench: 5 sets x 10 reps
B.1. Weighted Pull-ups: 4-5 sets x Max Reps reps
B.2. Weighted Dips: 4-5 sets x Max Reps
*45/25 is Rx weight.
Conditioning
For Time:
100 Double Unders
21 Cal Row
21 Erg. Facing Burpees
80 Double Unders
15 Cal Row
15 Erg. Facing Burpees
60 Double Unders
9 Cal Row
9 Erg. Facing Burpees
*You must jump over the rower Nelson!
 | Energy All Day Keto… on Tuesday 9.2.14 |
 | MattHom on Saturday 07.21.18 |
 | Wigs For women on Tuesday 9.2.14 |
 | MGerald on Tuesday 9.2.14 |
 | LastLudie on Tuesday 9.2.14 |
Conquest Black 