1a) Band pull a parts, 25-20-15-10
1b) Single arm dumbbell rows, 4x12
2) Sumo deadlifts, 4x8
After Burn:
3 Rounds
70 Double Unders
12 Strict chest 2 bar chin ups
Monday 3-26-18
Monday (press)
Single arm dumbbell overhead press, 4x12
Dumbbell incline bench press, 4x12
Dips, 4x10
Dumbbell lateral raises, 25,20,15,10
Breathe: 3 Rounds
500 m row
10 strict toes 2 bar
Thursday 3-22-18
Goat Day
Pick 2 movements you would like to get coached on.
After Party-
Dumbbell thumbs up lateral raise- 4x12
Barbell Curl- 4x12
GHD- 3x20
Wednesday 3-21-18
1. Jerks
Build to a Heavy Complex:
2 Push Jerks + 1 Split Jerk
2. Conditioning
21-18-15-12-9:
Box Jump Overs (30/24)
Sumo Deadlift High Pull (115/80)
Push Press (115/80)
Tuesday 3-20-18
1a.) RDL- 3x8
1b.) Toe Nail Transitions- 3x8
"Harley"
800 m run
12 power clean and push jerk 135,95
600 m run
9 power clean and jerk
400 m run
6 power clean and jerk
After Party- 3x12 GHRaises.
Monday 3-19-18
1. Squat Snatch
7 Sets, Every 2 Minutes:
Snatch Pull
Low Hang Snatch (mid-shin, but not touching floor)
Hang Squat Snatch (knee)
2. Back Squat
2 Rounds:
8 Reps @ 72%
rest 1 minute
6 Reps @ 77%
rest 1 minute
4 Reps @ 82%
rest 3 minutes
3. "Fire and ice"
4 Rounds of 2:00 on, 2:00 Off:
15 Chest to Bar Pull-ups
15 Wallballs (20,14)
Max Calorie Row in time remaining
Score is Total Calories
Saturday 3-17-18
"Besties"
Partner – relay style (partner #1 completes one full round before partner #2 goes)
10 rounds (5 rounds each)
400 m run
12 Thrusters 95/65
12 TTB
Thursday 3-15-18
“Goat Day”
On the Minute x 20
Odd Minutes: Movement 1
Even Minutes: Movement 2
Wednesday 3-14-17
Strength
Take 20 minutes to build up to a 3rm Cluster (Squat Clean Thruster) .
"Deep Water"
EMOM x 16 (4 Rounds):
A) 7 Burpees + 5 Ring Dips
B)7 Power Snatches (95/65) + 7 Front Squats
C) 12 Shoulder to overhead (95/65)
D) 15/12 Calorie Row
Dessert(help yourself)
21-15-9 Not For Time
Back Extensions off ghd
https://youtu.be/7X075Hrl5lE
Barbell hip extension off floor
https://youtu.be/Y9NbwDdtdKs
Tuesday 3-13-18
1. Conditioning
For Time:
100-80-60-40-20: Double Unders
50-40-30-20-10: AbMat Sit-Ups
10-8-6-4-2: Deadlift (275/185)
2. Skills
14:00 Recovery Bike
Every 2:00 Complete 1 Set of Kipping Handstand Push-ups (25-30% of Max Set)