- 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
Thursday, July 28, 2016
7/28/16
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
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
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