7-27-17

Test Week

Warm: 3 rounds: 10 front squats (65/45), 10 pushups, 10 situps, hip flexor

1 RM Front Squat

1 RM Bench Press

2 rounds: Jane Fonda’s, 50 SHJs

3 rounds: triceps stretch, banded shoulder stretch, pigeon

7-26-17

Test Week

Warm: 3 rounds: 10 back squats (75/65), 10 pushups, 10 sit-ups, wall squat

1 RM Back Squat

1 RM Push Press

LB Complex

3 Rounds: toe touch, child’s pose, triceps stretch

7-25-17

Test Week

Warm: 3 rounds: 10 hang cleans (45/35), 10 strict presses (45/35), 10 situps, pigeon

1 RM Power Clean

1 RM Strict Press

4 rounds: 10 weighted situps, :30 side plank (ea), 10 Russian twists, 10 FDBE

7-21-17

Strength

Warm: 3 rounds: 10 back squats (75/65), 10 sit-ups, 5 pull ups, wall squat

1 RM Back Squat

1) 3-2-2-1-1-1 Back Squat (85-95% 1 RM), triceps stretch

2) 5-5-4-4-4 Hang Cleans (75-85% 1 RM), 2 Box Jumps, banded shoulder

3) 4x 12 Strict Presses, 12 DB Bent Over Rows, hip flexor

7-20-17

Work Capacity

Warm: 3 rounds: 10 shuttles, 10 situps, 5 chin ups, pigeon

21-18-15-12-9-6-3: KB swings (53/35), pushups, situps

-rest-

10 min AMRAP: 10 jingle jangles, 10 box jumps (24/20), 5 pull ups

LB Complex

3 rounds: 5 dislocates, toe touch, child’s pose

7-19-17

Strength

Warm: 3 rounds: 10 push presses (45/35), 10 leg lifts, 10 squats, triceps stretch

1 RM Push Press

1) 3-2-2-1-1-1 Push Press (85-95% 1 RM), wall squat

2) 5-5-4-4-4-4 Weighted Lunges (ea), 3 Broad Jumps, banded shoulder

3) 6x 5 Craig Specials, 5 Weighted Pull Ups, hip flexor

7-18-17

Endurance

Warm: 3 rounds: 100′ high knees, 100′ butt kickers, 100′ grapevines, 10 pushups, 10 good mornings, pigeon

10x 400 m Runs (every 3:30)

2 Rounds: Jane Fonda’s, 50 SHJs

3 Rounds: toe touch, 5 dislocates, cross body shoulder stretch

7-17-17

Strength

Warm: 3 rounds: 10 hang cleans, 10 situps, 10 pushups, toe touch

1 RM Power Clean

1) 2-2-1-1-1 Power Cleans (85-95% 1 RM), child’s pose

2) 5-5-4-4-4 Bench Press (75-85%), DB bench Rows (ea), pigeon

3) 4x 12 Deadlifts, 4 Jumping Squats, pec/lat

7-14-17

Strength

Warm: 3 rounds: 10 deadlifts (95/75), 10 good mornings, 5 chin ups, wall squat

1 RM Deadlift

1) 3-2-2-2-1-1 Deadlifts (82-92% 1 RM), cross body shoulder stretch

2) 6-5-5-4-4 Power Cleans (72-82%), 3 Box Jumps, banded triceps

3) 4×12 Bench Press, 12 Pull ups, frog

7-13-17

Work Capacity

Warm: 3 rounds: 200m run, 10 hip raises, 10 pushups, Figure 4

7 RFT: 10 wall balls (20/14), 5 burpees

-rest 2 min-

30 clean and presses (95/75) for time

-rest 2 min-

5 RFT: 100’ bear crawl, 1 mini leg blaster

4 rounds: 10 weighted situps, 1:00 plank, 10 oblique raises (ea), 10 banded good mornings

3 rounds: Toe touch, 5 dislocates, Y/L Rotations (5 ea)

7-12-17

Strength

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

1 RM Strict Press

1) 3-2-2-2-1-1- Strict Press (82-92% 1 RM), frog

2) 6-5-5-5-4-4 Front Squats (72-82% 1 RM), 3 Jumping Lunges (ea), banded shoulder

3) 5x 4 Man Makers, 6 Upright Rows, ankle mobility

7-11-17

Endurance

Warm: 3 rounds: 10 shuttles, 10 dips. 10 situps, toe touch

800m run

20 pull ups, 20 leg lifts

800m run

20 lunges, 20 situps

800m run

20 squats, 20 burpees

800m run

 

LB Complex

3 rounds: pigeon, cross body shoulder stretch, triceps stretch

7-10-17

Strength

Warm: 3 rounds: 10 hang cleans (45/35), 10 good mornings, 5 pull ups, wall squat

1 RM Hanging Squat Cleans

1) 3-2-2-2-1 Hanging Squat Clean (82-92% 1 RM), child’s pose

2) 6-5-5-5-4-4 Push Presses (72-82% 1 RM), Barbell Rows, hip flexor

3) 4×12 Back Squats, 3 Broad Jumps, pec/lat

7-6-17

Work Capacity

Warm: 3 rounds: 10 shuttles, 10 dips, 10 situps, pec/lat

EMOM (20 min): 5 pull ups, 10 pushups, 15 squats

2 rounds: Jane Fonda’s, 50 SHJs

3 rounds: 5 windmills, pigeon, toe touch

7-4-17

“1776”

Warm: 3 rounds: 200 m run, 10 sit-ups, 10 squats, 10 pushups, pigeon

700m Run

4 rounds*

17 Burpee Pull Ups

76 Squats

700m Run

 

*Partner workout:

  1. Both complete the first 700m run together
  2. 1 partner works through a round, the other “rests” (4 rounds total, 2 each)
  3. Rest = plank, bear hold, 6″ hold, wall sit, or 25# held overhead
  4. Both complete the last 700m run together