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Hawkey & Lorang Summer Bash is July 25th!
90's Theme!
Hawkey & Lorang Summer Bash is July 25th!
90's Theme!
creatine and protein are back in house!
 Warm up
Strength
Workout
Oly
Stretching
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5/31
Pulling Focus Strength
Workout 4 Rounds
6/1 Pressing Focus Strength
Test
6/2 Squatting Focus Strength
Workout
6/3 Metabolic conditioning Primer
Workout
6/4 Pulling Focus Strength
Workout
6/5 Pressing Focus Strength
Workout
6/6 Squatting Focus Named Strength
Workout
 Warm up
10 min AMRAP at warm up pace 400M jog 10 Burpees 10 Jumping Jack 10 Pushups 10 Air Squats 10 Kip Swing Primer 2 Rounds 10 Pullups 10 Pushups 10 Kettlebell Swing 10 Box Jumps 1 min rest Workout 35 cal Row 35 Wall Balls 20 / 14# 35 Box Jumps 24 / 20” 35 Kettlebell Swing 53 / 35# 35 Toes-to-Bar 35 Double Unders 35 Jumping Lunge Oly Rest Day Stretch 2 min pigeon pose / each 2 min t-spine foam roll 2 min Couch Stretch / each 1 min Happy Baby 1 min Supine spinal twist / each Warm up
4 Rounds 10 Ring Push Ups 8 Dumbbell Lateral Raise + 8 DB Front Raise Strength 8 Push Press @ 65% x 5 sets rest 2 min building capacity Workout 21 - 15 - 9 Push Press (115 / 80#) (55%) Cal Skierg (sub row if ski is unavailable) Oly Jerk behind the neck from split - 35% x 3, 40% x 3 x 3 sets Jerk Balance - 30% x 3 x 4 sets Slow Dip Jerk + Split Jerk (3 sec hold in split last rep) - 75% x (1+1) x 5 sets Snatch Push Presses (% of Snatch) - 75% x 3 x 3 sets 3 Rounds Russian Twist x 10-12side Bent over row x 10-12 Side-lying DB Tricep extension x 10-12 Stretch 2 min Doorway Pec Stretch / each 2 min Tricep Stretch / each 2 min Cross body shoulder stretch / each 2 min child’s pose stretch   Warm up
3 Rounds 200M Run 10 Scap Pull up 10 banded face pulls 10 Hollow Rock 5 Chest-to-Bar Pullups Strength 6 Deadlift @ 70% x 4 Sets 10 Banded pull downs or cable pull downs x 4 sets rest 2 min focus on full extension and controlled eccentric Workout 12 minutes 5 Power Clean (185 / 125#) (85%) 10 Pullups 15 cal Assault Bike Oly Squat Snatch - 70% x 1, 75% x 1, 80% x 1, 85% x 1, 85% x 1 x 3 sets Squat Clean & Split Jerk- 70% x (1+1), 75% x (1+1), 80% x (1+1), 85% x (1+1), 85% x (1+1) x 3 sets Front Squat + Jerk Dip Squat - 75% x (2+2), 80% x (2+2), 85% x (2+2) x 3 sets Jerk Support in Split - work up to a Heavy Single x 1 *increase BOLD sets if feeling good 3 Rounds Barbell Side bend x 10-12/side Pause Vertical Jump x 3 (from jerk dip position) Weighted plank x 30-60 sec Stretch 1:30 Barbell Lat Smash / each 2 min foam roll T-spine 2 min child’s pose stretch 1:30 Thread the needle / each Warm up
1 Round 800M easy jog 10 Arm Circles forward and back 10 Pushups 10 Air Squats 10 Pullups 10 90/90 shoulder rotation / each Test Murph - vest 1 mile Run 100 Pullups 200 Pushups 300 Air Squats 1 mile Run if you need to bust it up or cut it in half, do what you need to do to finish Compare to 7/3/23 Oly Rest Day Stretch 2 min Hip Flexor Stretch / each 2 min Butterfly Stretch 2 min pigeon pose / each 2 min quad foam roll / each  Warm up
3 Rounds 2 min Assault Bike 10 Air Squats 10 Cossack Squat 10 Good Mornings Squat Heavy Strength 3 rep max Back Squat 5@50%, 5@60%, 3@70%, 3@80%, 3@87%, 3@92%, 3@96%+ 2@ 80% x 5 sets Workout 10 Squat Clean (165/115#) (75%) 20 Front Squat (135 / 95) 30 Box Jumps (24” / 20”) (50%) 40 Wall Balls @ 10% max C&J 50 Air Squats Oly Clean + Jerk - 70% x (2+1), 75% x (2+1), 78% x (2+1) x 3 Clean Pull - 90% x 3, 95% x 3, 100% x 3 Pause Front Squat (3 sec/max speed up) - 68% x 3 x 3 sets Jerk Support (5 Sec) - Work up to a Heavy Single 3 Rounds Hanging Leg Raise x max Soft Backed staggered DB RDL x 8-10/side DB Curl x 10-12 Stretch 2 min pigeon pose / each 2 min Couch Stretch / each 2 min straddle stretch 1:30 Foam Roll Quad / each 1 min Happy Baby  Warm up
4 Rounds 10 Pushups 10 Jumping Jack Workout 5 Rounds 10 Handstand Pushup (sub Piked push-up) 15 Bench dips 20 Ski Jumper over an object of your choice Oly Jerk behind the neck from split - 35% x 3 x 3 sets Jerk behind the neck - 5 singles each weight OTM, then Heavy Single if good - 70% x 1 x 5, 75% x 1 x 5, 80% x 1 x 5 sets Push Press (3 sec hold overhead last rep, last set max reps 8 RPE) - 78% x 3 x 3 sets Pause Jerk Dip Squat - 90% x 3, 95% x 3, 100% x 3 3 Rounds Dead Bugs x max presses in split-jerk stance x 8-10 Pullups x max (assist as needed for 10 minimum) Stretch 2 min Doorway Pec Stretch / each 1 min Tricep Stretch / each 1 min Lateral Neck Stretch / each 1:30 Cross body shoulder stretch / each 5/24
Strength 5 Sumo Deadlift @ 72% x 4 Sets 8 Pendlay rows x 3 sets Rest 2 min Workout 14 minutes 7 Snatch High Pull @ 95 / 65# (65%) 7 Strict Pullup 7 Knee to Elbow 14 cal Row 5/25 - Closed for Memorial Day Workout 5 Rounds 10 Handstand Pushup (sub Piked push-up) 15 Bench dips 20 Ski Jumper over an object of your choice 5/26 Strength 3 rep max Back Squat 5@50%, 5@60%, 3@70%, 3@80%, 3@87%, 3@92%, 3@96%+ 2@ 80% x 5 sets Workout 10 Squat Clean (165/115#) (75%) 20 Front Squat (135 / 95) 30 Box Jump (24 / 20”) (50%) 40 Wall Balls @ 10% max C&J 50 Air Squats 5/27 Murph - wear a vest 1 mile Run 100 Pullups 200 Pushups 300 Air Squats 1 mile Run if you need to bust it up or cut it in half, do what you need to do to finish Compare to 7/3/23 5/28 Strength 6 Deadlift @ 70% x 4 Sets 10 Banded pull downs or cable pull downs x 4 sets rest 2 min focus on full extension and controlled eccentric Workout 12 minutes 5 Power Clean (185 / 125#) (85%) 10 Pullups 15 cal Assault Bike 5/29 Strength 8 Push Press @ 65% x 5 sets rest 2 min building capacity Workout 21 - 15 - 9 Push Press (115 / 80#) (55%) Cal Skierg (sub row if ski is unavailable) 5/30 Primer 2 Rounds 10 Pullups 10 Pushups 10 Kettlebell Swing 10 Box Jumps 1 min rest Workout 35 cal Row 35 Wall Balls 20 / 14# 35 Box Jumps 24 / 20” 35 Kettlebell Swing 53 / 35# 35 Toes-to-Bar 35 Double Unders 35 Jumping Lunge  Warm up
3 Rounds 250M Row 10 Ring Rows 10 PVC Pass-throughs 5 Strict Pullup 10 Hollow Rock Strength 5 Sumo Deadlift @ 72% x 4 Sets 8 Pendlay rows x 3 sets Rest 2 min Workout 14 minutes 7 Snatch High Pull @ 95 / 65# (65%) 7 Strict Pullup 7 Knee to Elbow 14 cal Row Oly Squat Snatch - 70% x 2, 75% x 2, 78% x 2 x 3 sets Snatch Pull - 90% x 3, 95% x 3, 100% x 3 Drop to split - 40% x 3 x 4 sets Back Squat (last set max reps 8 RPE) - 78% x 3 x 3 sets 3 Rounds Dumbbell lunge x 8-10 leg Jack Knife complex x 2/2/2 x max Atlas Jerked - Week 5 of 8 Stretch 1:30 banded lat stretch / side 2 min child’s pose stretch 1:30 Thread the needle / side 2 min foam roll T-spine |
