1) RDLs- 6x6.
5 min Amrap
10 Push ups
30 Double Unders
Rest 1 minute
5 min Amrap
15 Box Jumps
10 Power snatches(95,65)
Rest 1 minute
5 min Amrap
10 SDHP(95,65)
10 Burpee
Thursday 9/1/16
1) Front Squat- 6x6
2) 21-18-15
Ring Dips
Toes to Bar
Cash out: 30 Push Press (115, 75)
30 K.B. Swings (70,55)
Wednesday 8/30/16
40 min EMOTM
10 Burpees
7 Power Snatches 115,75
20 Ab Mat Sit Ups
50 Double Unders
Tuesday 8/30/16
Row 250 meters
Row 500 meters
Row 1,000 meters
Row 500 meters
Row 250 meters
Rest 1 minute between efforts.
Monday 8/29/16
1) Met Con:
10 rounds for time of:
155-lb. power cleans, 5 reps
10 walking lunges
Accessory:
2a)Barbell Bridge-4x8
2b)Dumbbell Rear Delt Flys(pinkys up)-4x12
Friday 8/26/16
1) Dead Lift- 5x3
2) EMOTM 20 Move Perfect.
-14 Ring Rows feet on 20" box or modify.
-15 Super mans
-10 Toes to Bar
-20 Ab Mat Sit Ups
Thursday 8/24/16
Skill:
Handstand Push up. Progressiona and modifications.
For time:
50 box jumps, 24-inch box
25 handstand push-ups or Push Press
40 box jumps, 24-inch box
20 handstand push-ups
30 box jumps, 24-inch box
15 handstand push-ups
20 box jumps, 24-inch box
10 handstand push-ups
10 box jumps, 24-inch box
5 handstand push-ups
* Jump up and step down or step ups are allowed. No rebounding or jumping off box. Push press RX is 135, 95 or be able to atleast hit 10 unbroken with good form.
Wednesday 8/24/16
1) Back Squat- 5x3
2) Barbell Bridge off Bench- 4x8
Tuesday 8/23/16
1) 10 200-meter sprints.
Rest as needed between efforts.
2a.) 4x6-8, 1x20 Straight leggish dead lifts.
2b.) 50-40-30-20-10 GHD Sit Ups or Ab mat.
Monday 8/22/16
1) Build up to a heavy 6 rep front squat @ 80% or higher of 1rm in 15 ninutes
From 0:00-3:00, perform 3 rounds of:
3 pull-ups
6 push-ups
9 squats
From 3:00-6:00, perform 3 rounds of:
4 pull-ups
8 push-ups
12 squats
From 6:00-9:00, perform 3 rounds of:
5 pull-ups
10 push-ups
15 squats
From 9:00-12:00, perform 3 rounds of:
6 pull-ups
12 push-ups
18 squats
Etc.
Continue for as long as possible until you cannot complete 3 rounds within the 3-minute window. Every 3 minutes add 1 additional pull-up, 2 additional push-ups and 3 additional squats.