1) Thruster
Build up to a heavy set of 3.
“Flash Flood”
2 Rounds:
400 Meter Run
21 Thrusters (105,80)(95,65)
21 Toes 2 Bar
Rest 2 minutes
2 Rounds
21,15 Caloroie Row
21 HSPU
21 An Mat sit ups
Thursday 8-30-18
1) Deadlift- Build to a Heavy set of 6. Use straps.
“Bros night out”
5 rounds not for time
10 DB Curl to press
10 DB Shrugs
10 DB Bench press
10 DB RDLS
Wednesday 8-29-18
1) Strict Chest 2 Bar- 4x6
2) Weighted hang for time. 3 sets of :30.
“Dialed Out”
Buy In 15 Pull Ups
3 rounds
15 Burpee Box Jump Overs 24,20
10 Hang Power Snatch 95,65
50 Double Unders
Cash Out 15 Pull Ups
Tuesday 8-27-18
1) Pause Back Squat( 2 seconds)- 5x5@65%. Adjust weight accordingly. Should be difficult but maintain form.
“Heavy Heart”
20 Minute Amrap
400 M run
20 Side Lunges 50,30 goblet squat style
30 Kb Swings 55,35
Monday 8-26-18
1) Bench Press- Build to a heavy set of 5. Dropsets 1@-20% for max reps.
“The Aether Complex”
1 Aether Complex= 1 Clean Pull + 1 Power Clean + 1 Full Clean + 1 Front Squat + 1 Split Jerk
Every 3 minutes you will complete 1 complex starting at 50% of your 1 rm. Go up 5% every 3 minutes until you miss.
Accessory: Single arm DB press- 4x10
Friday 8-24-18
1) Deadlift- Build to a heavy set of 8. -20% for 8.
2) Single leg KB RDLS- 4x11 Light weight. Tempo 3,1,1,1
“Venice Beach”
3 Rounds not for time
20 Step ups holding plate 45,35
20 Barbell hip thrusts from floor
10 Strict toes 2 bar
Thursday 8-24-18
1) High hang snatch- Build to a heavy set of 3. Focus on extension, big pull and turnover into catch violently extending elbows, rotating wrists and driving head through while receiving the bar.
“The Dark Knight”
10-1 Ladder
Power Snatch 135,95
Hand Stand Push Ups
Each Round starts with
RX+ 2 Muscle Ups
Rx 1 Muscle Ups
Scaled 2 Deep Chest 2 bar.
Wednesday 8-22-18
1) Back Squat- 3x10. Build to a max for the day.
“454 Bang”
1 Round through for time.
4 Power Cleans 135,95
50 Double Unders
4 Power Cleans 155, 105
50 Double Unders
4 Power Cleans 185, 135
50 Double Unders
4 Power Cleans 225, 155
50 Double Unders
4 Power Cleans 255, 155
50 Double Unders
Tuesday 8-21-18
1) Strict Pull Ups- 15-10-5-5-5.
“Free Fall”
AMRAP 20:
200 Meter Run
20/14 Calorie Row
20 Kettlebell Swings (53/35)
20 Wallballs (20/14)
In this chipper style workout, athletes will work through two cardio movements and two weighted movements. The weighted movements, the kettlebell swings and wallballs, should be completed at a weight that athletes are capable of moving for 30+ unbroken repetitions when fresh. If unable to run, complete the following: 14/10 Calorie Assault Bike.
Monday 8-20-18
1) Strict Press
Every 2 Minutes, for 10 Minutes (5 sets) of:
Set 1 – 5 reps @ 70%
Set 2 – 4 reps @ 75%
Set 3 – 3 reps @ 80%
Set 4 – 2 reps @ 85%
Set 5 – 1 rep @ 90%+
“Fortnite”
21-15-9
Push Press 135,95
Box Jumps 24, 20
Rest 3 minutes
21-15-9
Deadlift 135,95
DB Push Press 50, 35