11-30-16

Work Capacity

Warm: 3 rounds: 10 shuttles, 10 situps, 5 pull ups, banded shoulder stretch

10 min AMRAP:

100′ sled drag (125% BW/BW), :30 dead hang, 10 med ball sit-ups (20/14), 10 ball cleans (20/14)

-6 min rest-

EMOM 10 min: Gorilla Complex (3 reps each movement) (45/35)

4 rounds: 10 reverse crunches, :30 side plank (each), 10 Russian twists, 10 good mornings

3 rounds: pigeon, frog, 5 dislocates

 

11-29-16

Strength

Warm: 3 rounds: 10 back squats (75/55), 10 good mornings, 10 pushups, ankle dorsiflexion stretch

1 RM Back Squat

6×2 Back Squat (85% 1 RM), banded stretch

6×5 Bench Press, 5 DB bent over rows, pigeon

6×5 Mr. Spectaculars, 2 broad jumps, pec/lat

11-28-16

Work Capacity

Warm: 3 rounds: 10 situps, 10 squats, 10 pushups, hip flexor

5 min AMRAP: 5 pull ups, 10 pushups, 15 squats

-rest 2 min-

5 min: KB Get Ups (53/35)

-rest 2 min-

5 min AMRAP: 5 Power Cleans (95/75), 5 burpee over barbells

LB Complex

3 rounds: cross body shoulder, wall squat, 5 laying rotations (each)

11-23-16

Work Capacity

Warm: 3 rounds: 10 squats, 10 pushups, 6 shuttles, banded shoulder

10 min AMRAP: 3 bag over shoulders (60/40), 5 pull ups, 7 squats

– rest 6 min-

EMOM 10 min: 1 deadlift, 1 hang clean, 1 front squat, 1 push press, 1 back squat *70% 1 RM push press

LB Complex

3 rounds: butterfly, toe touch, pec/lat

11-22-16

Strength

Warm: 3 rounds: 10 hang cleans (65/45), 10 situps, 10 lunges, 5 dislocates

1 RM Squat Clean

5×2 Squat Cleans (85% 1 RM), wall squat

6×5 Dead lifts, 2 box jumps, pigeon

6×8 DB strict press, 8 DB bench rows (each), banded shoulder stretch

11-21-16

Work Capacity

Warm: 3 rounds: 10 squats, 10 pushups, 10 situps, pigeon

AMRAP 5 min: 10 kb swings (53/35), 5 pull ups

-rest 2 min-

7-6-5-4-3-2-1: hang clean (95/75), box jumps (24/20)

-rest 2 min-

5 min burpee test

4 rounds: 10 weighted situps, :30 side plank (each), 10 band rotations, 10 good mornings

3 rounds: pec/lat, banded shoulder, frog

11-18-16

Max Effort Test Week

Warm: 3 rounds: 10 pushups, 10 situps, 10 squats, toe touch

Make up day for any lifts missed this week

-OR-

1 RM Push Press

1 RM Craig Special

3 rounds: wall squat, cross body shoulder stretch, banded triceps

11-16-16

Max Effort Test Week

Warm: 3 rounds: 10 back squats, 10 good mornings, 5 pull ups, wall squat

1 RM Back Squat

Max Pull ups

3 rounds: triceps stretch, butterfly stretch, banded shoulder

11-15-16

Max Effort Test Week

Warm: 3 rounds: 10 front squats, 10 pushups, 10 situps, hip flexor

1 RM Front Squat

1 RM Bench Press

3 rounds: LAX shoulder smash, LB foam roller, child’s pose

11-14-16

Max Effort Test Week

Warm: 3 rounds: 10 hang cleans, 10 pushups, 10 squats, wall squat

1 RM Power Clean

1 RM Strict Press

3 rounds: toe touch, banded shoulder, cross body shoulder stretch

11-9-16

Strength

Warm: 3 rounds: 10 strict press (45/35), 10 good mornings, 10 lunges, pec/lat

1 RM Strict Press

6×1 Strict Press (92% 1 RM), frog

6×5 Deadlifts, 2 depth jumps, 6 windmills

6×5 Craig Specials, 5 weighted pull ups, toe touch

11-8-16

Work Capacity

Warm: 3 rounds: 10 shuttles, 10 bench dips, 10 situps, hip flexor

25 min AMRAP: 10 dips, 10 knees to elbows, 20 KB swings (53/35), 50′ bear

LB Complex

3 rounds: toe touch, cross body shoulder stretch, child’s pose