Thursday, July 28, 2016

7/28/16


  • warmup - 400m plus 100m repeats increasing speed

  • A. band sprints 40m x3 per athlete

  • B. 6 rounds

  • 10 Thrusters (95/65) / Double KB/DB for BC *heavy*

  • 20 med ball situps
c. L-SIT WORK


Tuesday, July 26, 2016

7/27/16


  • with a running clock

  • A. 1,2,3,4,5,6,7

  • Ring Muscle ups / 2x C2B Pullups
  • Deadlift (315/205)
  • Strict HSPU

  • B. rest 5 minutes. Run one mile 4.5 laps for time **note your start and END times*

Monday, July 25, 2016

7/26/16


  • A. Pendlay Row 3-3-3-3-3

  • B. AMRAP 5 minutes

  • 5 Hang Squat Clean (185/115)
  • 10 Lateral Bar Burpees

  • rest 3 minutes

  • C. repeat AMRAP (2 separate scores)

  • D. group stretch

Friday, July 22, 2016

7/23/16


  • warmup - med ball team warmup

  • AMRAP 23 - teams of 2, one partner at a time. Run together

  • 40 KB Russian Swings (70/53)
  • 40 Toes to Bar
  • 200 M plate ball run (25#/15#) switch carrier of plate whenever needed

Thursday, July 21, 2016

7/22/16


  • warmup

  • A. 200 M run relay x2 switch teams

  • B. perform outdoors if possible

  • 40 Push Press (95/65) / double KB/DB for BC
  • 60 Box Jumps (24"/20")
  • 200 M Farmer carry/walk NO Running (70s/53s)

Wednesday, July 20, 2016

7/21/16


  • A. Romanian DL 5-5-5-5-5

  • B. 5 rounds

  • 5 OHS (155/105)
  • 8 bar facing burpees
  • 11 cal row

Monday, July 18, 2016

7/19/16


  • A. Shoulder Press 5-5-5-5-5

  • B. 2 rounds outdoors

  • 20 Hang Power Snatch (115/75)

  • 100 M Sled push (195 - 3 plates 45# /130 - 2 plates 35#) ** sled weighs 60**

  • 400 M run

Sunday, July 17, 2016

7/18/16


  • warmup then power clean technique work

  • A. Power Clean - EMOM 12 minutes start at 50%, build up to 1RM for the day

  • B. Karen

  • 150 wall balls (20/14) (10'/9')

Friday, July 15, 2016

7/16/16


  • coaches warmup

  • 5 rounds

  • 20 pullups / 20 ring rows
  • 12 burpees
  • 12 calorie row
  • 20 getup situp (45/35)

Thursday, July 14, 2016

7/15/16


  • A. weighted pushups 5-5-5-5-5 (no worming do pushup negatives without weight if needed to work on form)

  • B. AMRAP 15 

  • front rack step up (95/65) (24"/20") / KB for BC *heavy*
  • Double unders / lateral KB or Bar hops / 2x singles
  • Sumo DLHP (95/65) / KB for BC

  • cool down: stretch! 


Wednesday, July 13, 2016

7/14/16


  • warmup - 400M run, then power snatch tech work 

  • A. power snatch 1RM in 12 minutes

  • B.

  • 50 toes to bar
  • 40 HSPU
  • 800 M run
  • 5 rope climb / 3x modified seated

Tuesday, July 12, 2016

7/13/16


  • A. Floor Press 3-3-3-3-3

  • B. AMRAP 12

  • 4 muscle ups / modify with 4 bar MU or 7 & 7 C2B pullups and ring dips (3x box dips)
  • 10/7 assault bike calories
  • 10 med ball situps (20/14)

  • C. hollow hold 3 minute total, perform 30 UB double unders / or practice 30 seconds every break


Monday, July 11, 2016

7/12/16


  • A. deadlift 5-5-5-5-5

  • B. 30-20-10

  • thrusters (115/75)
  • lateral bar burpees

  • c. core - 1 min plank hold, 1 min rest x5

Friday, July 8, 2016

7/09/16


  • core warmup then...

  • 3 rounds

  • 25 Box Jumps (24"/20")
  • 30 Alt. Front Rack KB Reverse Lunges (55/35)
  • 800 M run

Thursday, July 7, 2016

7/8/16


  • warmup then hip and shoulder mobility

  • A. Single Arm DB/KB row 3x10 per arm

  • B. 

  • 40 Alt DB snatch (55/35) / 40 American KBS
  • 40 Toes To Bar / 60 v-ups
  • 40 strict HSPU (hands on 45# plates or yoga mat for Rx) / 50 pushups for BC
  • 1000 M row

Wednesday, July 6, 2016

7/7/16


  • warmup: 3 rounds

  • 15 air squats
  • 8 burpees
  • 250 M row

  • EMOM 30 in teams of 3, switch partners

  • partner 1: sled push 40M AHAP
  • partner 2: farmer walk 40M AHAP
  • partner 3: rest

  • can do teams of 2, where both teammates rest on min 3


Tuesday, July 5, 2016

Monday, July 4, 2016

7/05/16


  • A. Back Squat 3x10 (find 10RM, aim for 70-75% of 1RM on set #2 go higher if possible on #3)

  • B. AMRAP 7

  • 3 Power Clean (205/125)
  • 5 Assault Bike cals

  • C. rest 3 minutes, repeat


Friday, July 1, 2016

7/02/16


  • coaches warmup

  • 25 min cap

  • 30 wall balls
  • 30 toes to bar / v-ups
  • 30 ring dips / 2x box dips
  • 100 M run

  • 20 wall balls
  • 20 toes to bar / v-ups
  • 20 ring dips / 2x box dips
  • 200 M run

  • 10 wall balls
  • 10 toes to bar / v-ups
  • 10 ring dips / 2x box dips
  • 400 M run

  • 5 wall balls
  • 5 toes to bar / v-ups
  • 5 ring dips / 2x box dips
  • 800 M run