6-30-17

Strength

Warm: 3 rounds: 10 front squats (45/35), 10 situps, 5 chin ups, wall squats

1 RM Front Squat

1) 3-3-2-2-1-1 Front Squats (80%-90%), 5 dislocates

2) 6-5-5-4-4 Power Cleans, 3 Box Jumps, pec/lat

3) 4x 12 Arnold Press, 12 Barbell Rows, hip flexor

6-29-17

Work Capacity

Warm: 3 rounds: 200m run, 10 hip raises, 10 pushups, 5 windmills

21-15-9-3: DB Snatches (55/35), Pull Ups

-rest 6 min-

50 lunges

40 rowers

30 toes to bar

20 box overs (24/20)

10 burpee broad jumps (4′)

+50′ bear crawl chaser after each

 

LB Complex

3 rounds: pigeon, ankle mobility drill, airplane seat stretch

6-28-17

Strength

Warm: 3 rounds: 10 strict presses (45/35), 10 lunges, 10 situps, child’s pose

1 RM Strict Press

1) 3-3-2-2-1-1 Strict Press (80-90%), hip flexor

2) 6-6-5-5-4-4 Back Squat (70-80%), 3 Broad Jumps, 5 dislocates

3) 5×4 Curtis P’s, 6 weighted pull ups, wall squat

6-27-17

Endurance

Warm: 3 rounds: 100′ high knees, 100′ butt kickers, 100′ grapevines, 10 dips, 10 situps, pigeon

10x 400m run (every 4:00)

2 rounds: Jane Fonda’s, 50 SHJ’s

3 rounds: triceps stretch, banded shoulder stretch, toe touch

6-26-17

Strength

Warm: 3 rounds: 10 hang cleans (45/35), 10 situps, 5 pull ups, hip flexor stretch

1) 1 RM Power Clean

2) 3-3-2-2-1 Power Clean (80-90% 1 RM), child’s pose

3) 6-6-5-5-4-4 Bench Press (70-80% 1 RM), DB Bent Over Rows, pigeon

4) 4×12 Deadlifts, 4 Jumping Squats, pec/lat

6-23-17

Strength

Warm: 3 rounds: 10 deadlifts (95/75), 10 situps, 5 pull ups, wall squat

1 RM Deadlift

1) 3-3-2-2-1-1 Deadlift (80-90% 1 RM), child’s pose

2) 6-5-5-4-4 Hanging Squat Clean (70-80%), 2 Broad Jumps, pec/lat

3) 4×12 Chest Flies, 12 Back Flies, toe touch

6-22-17

Work Capacity

Warm: 3 rounds: 200m run, 10 dips, 10 good mornings, triceps stretch

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

-rest 2 min-

5 RFT: 15 speed skaters (ea), 15 leg lifts

-rest 2 min-

ETOT (5 min): 2 burpees, 1 suicide

LB Complex

3 rounds: banded shoulder, ankle mobility, frog stretch

6-21-17

Strength

Warm: 3 rounds: 10 pushups, 10 situps, 10 lunges, pec/lat

1 RM Bench Press

1) 3-3-2-2-1 Bench Press (80-90%), wall squat

2) 6-6-5-5-4-4 Back Squat (70-80%), 3 Jumping Lunges (ea), child’s pose

3) 5×4 Mr Spectaculars, 6 DB Bench Rows (ea), hip flexor

 

6-20-17

Endurance

Warm: 3 rounds: 100′ high knees, 100′ butt kickers, 100′ grapevines, 10 pushups, 10 situps, hip flexor

800 m run

20 rowers, 20 dips

800 m run

20 leg lifts, 20 pushups

800 m run

20 pull ups, 20 hip raises

800m run

 

4 rounds: 10 weighted situps, :30 side plank (ea), 10 oblique raises (ea), 10 FDBE

3 rounds: toe touch, banded shoulder, airplane seat stretch

6-19-17

Strength

Warm: 3 rounds: 10 hang cleans (45), 10 situps, 10 pushups, triceps stretch

1) 1 RM Hang Clean

2) 3-3-2-2-1 Hang Clean (80-90% 1 RM – increase weight every round), Toe Touch

3) 6-6-5-5-4-4 Strict Press, Bent Over Rows (70-80% 1 RM – increase weight every round), butterfly

4) 4 rounds: 12 Front Squats, 4 Box Jumps, pec/lat stretch

 

 

 

6-16-17

Test Week

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

1 RM Barbell Row

1 RM Weighted Pull up

3 rounds: ankle mobility, cross body shoulder stretch, pec/lat

6-14-17

Test Week

Warm: 3 rounds: 10 back squats (75/55), 10 good mornings, 10 DB strict presses (20/15), wall squat

1 RM Back Squat

1 RM Push Press

3 rounds: pigeon, airplane seat stretch, child’s pose

6-13-17

Test Week

Warm: 3 rounds: 10 hang cleans, 10 situps, 10 pushups, banded triceps stretch

1 RM Power Clean

1 RM Bench Press

3 rounds: pigeon stretch, butterfly stretch, pec/lat stretch

6-12-17

Test Week

Warm: 3 rounds: 10 front squats, 10 good mornings, 10 strict presses, wall squat

1 RM Front Squat

1 RM Strict Press

3 rounds: toe touch, 5 dislocates, triceps stretch