The winner is Sam P
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 WARM-UP
2 sets: 30 Jumping Jack 10 Alternating Spiderman Stretch 10 Push Up to Down Dog 1:00 Row, Assault Bike, or Skierg 1 set: 10 Sumo Deadlift (empty barbell) 10 Front Squat 1 set: 10 sumo-deadlift + shrug (empty barbell) 10 Push Press 1 set: 10 sumo-deadlift high-pulls (empty barbell) 10 Thruster 2 sets: 5 sumo-deadlift high-pulls (working weight) 5 thrusters – Rest :30-1:00 between sets. NOTES
Test For time: 27-21-15-9: Sumo Deadlift High Pull (65/95 lb) Thruster Training For time: 27-21-15-9: Sumo deadlift high pulls (55% Max Thruster) Thrusters Post-workout: 1 set: Max double-KB overhead hold – Rest 1:00 Max double-KB front rack hold – Rest 1:00 Max double-KB farmers hold – Athlete chooses the load. – Must be able to hold for at least :30 / movement. Stimulus & Goals
Competition: 90 min Warm up: 15 min See Above Workout 1: 15 min Today’s Workout Workout 2: 20 min 5 sets for load: 1 High Pull Clean 1 Power Clean 1 Hang Squat Clean 1 Split Jerk – Rest 3:00 between sets. NOTES
Workout 3: 30 min 3 rounds: 800-m run 7 Rope Climb (15-ft.) – Rest 2:00 between rounds. Stimulus & Goals
Stretching: 10 min 1 set: 200-m walk :30 standing pike stretch :30 Standing Quad Stretch / leg :30 Samson stretches / side :30 squat hold
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 Feel free to bring a side. We will be firing up the grill @ 6pm this Friday.
Next Friday we will have a guys poker night at Daniel Kelley's. Sign the board by the front door by Wednesday so that we know how many to deal in. Buy in is $20. -C-  Warm Up
1set 3 Ring Dips 3-5 kneeling false grip Ring Rows Perform with the feet directly under the rings. 2 muscle-up transitions Walk the feet in front of the rings with either bent or straight legs. 2 muscle-up transitions Sit on the shins directly under the rings with athletes' shoelaces flush against the floor. On a 5:00 clock: 3 sets: 1-3 Strict Muscle up or low-ring transitions – Rest 1:00-2:00 between sets. Test For time: 7 Strict Muscle up 800-m Run 5 strict muscle-ups 800-m run 3 strict muscle-ups 800-m run Training For time: 3 strict muscle-ups / 7 muscle-up transitions 800-m run 2 strict muscle-ups / 5 muscle-up transitions 800-m run 1 strict muscle-ups / 3 muscle-up transitions 800-m run Competition: Rest Day Stretching 1 set: 1:30 Couch Stretch / leg 1:00 lacrosse-ball tricep mash / side  WARM-UP
3 sets: 15 Jumping Jack 10 PVC Pass-throughs / hang muscle snatches / Hang Snatch 5 Seated Box Jump – Use a PVC. – Progress to a new PVC exercise each round. 2 sets: 5 BTN Push Press 5 BTN Push Jerk 5 hang muscle snatches 5 Hang Power Snatch (pause at the mid-thigh for :02) – Use an empty bar. – BTN = behind-the-neck 4 sets: 3-5 hang power snatches (building) – Pause with the bar at mid-thigh for :02. NOTES
Test For time: 50 calorie Row 50 Overhead Squat (75/115 lb) 50 alternating DB snatches (35/50 lb) Training For time: 50 calorie row 50 overhead squats (55% of max) 50 alternating DB snatch (25% of max) Post-workout: Accumulate: 3:00 weighted plank (35/45 lb) Stimulus & Goals
Competition: 80 min Warm up: 15 min See Above Workout 1: 20 min 5 sets for load: 5 Hang Power Snatch – Pause with the bar at mid-thigh for :02. – Rest 3:00 between sets. NOTES
Workout 2: 15 min Today’s Rx Workout 3: 20 min For completion: 200-m bear hug carry (70/100 lb) 200-m double KB Farmer Walks (53/70 lb) 200-m overhead plate carry (35/45 lb) – Rest as needed. NOTES
Stretching: 10 min 2 sets: :30 lacrosse ball shoulder mash / side :30 Banded pull aparts :30 Scap Pull up  WARM-UP
Yes it is the same as yesterday! 1 set: 1:00 jump rope 10 hamstring kick-ups / leg 10 plate squats – Perform any style of jump roping (singles, single-leg reps, backward, etc.) 1 set: 1:00 mixed Single-Unders and Double Unders 10 Good Mornings (barbell or unweighted) 10 Front Squat – Hold the bottom of each good morning and each front squat for :01. 1 set: 1:00 Double Unders practice On a 10:00 clock: 3 unbroken power cleans – Build to a load heavier than workout weight. 1 set: 30 double-unders 3 power cleans (workout weight) – Cleans may be singles or unbroken. NOTES
Test For load: 3-2-2-1-1-1-1: Weighted Pull up Training 7 sets for reps: Max-reps strict pull-ups – Athletes who can perform 5+ pull-ups should perform this workout Scaled 7 sets for reps: 1-5 banded strict pull-ups – Athletes who can perform at least 1 strict pull-up should perform the intermediate option. Post-workout: EMOM 6: Minute 1 | :30 Strict Toes to Bar Minute 2 | :30 Pushups Stimulus & Goals
Competition: 75 min Warm up: 15 min See Above Workout 1: 10 min Yesterday’s Rx AMRAP 7: 30 Double Unders 3 Power Clean (135/205 lb) Stimulus & Goals
Workout 2: 20 min Today’s Rx Workout 3: 20 min 5 rounds for distance: 1:40 on / :20 off -Rest 2:00 4 Rounds for distance: 1:40 on / :20 off – Row, Assault Bike, Skierg, or Run Stimulus & Goals
Stretching: 10 min 1 set: 1:00 Foam Rolling Lats / side 1:00 child’s pose stretch  Warm up
1 set: 1:00 jump rope 10 hamstring kick-ups / leg 10 plate squats – Perform any style of jump roping (singles, single-leg reps, backward, etc.) 1 set: 1:00 mixed Single-Unders and Double Unders 10 Good Mornings (barbell or unweighted) 10 Front Squat – Hold the bottom of each good morning and each front squat for :01. 1 set: 1:00 Double Unders practice 5-10 deadlift-shrugs 5-10 Muscle Clean 5-10 Hang Power Clean 8-10 Power Clean On a 10:00 clock: 3 unbroken power cleans – Build to a load heavier than workout weight. 1 set: 30 double-unders 3 power cleans (workout weight) – Cleans may be singles or unbroken. Test AMRAP 7: 30 Double Unders 3 Power Clean (135/205 lb) Training AMRAP 7: 30 double-unders / Single-Unders 3 power cleans 85% max Competition: Rest Day Stretching 1 set: 1:30 Lacrosse Ball Roll / Foot 1:00 straddle stretch 6/25
RX EMOM 10: 5 Push Press – Add load every 2:00. Right into… EMOM 5: 1 push press – Add load every 1:00. 6/26 RX AMRAP 7: 30 Double Unders 3 Power Clean (135/205 lb) 6/27 RX For load: 3-2-2-1-1-1-1: Weighted Pull up 6/28 RX For time: 50 calorie Row 50 Overhead Squat (75/115 lb) 50 alternating DB snatches (35/50 lb) 6/29 RX For time: 7 Strict Muscle up 800-m Run 5 strict muscle-ups 800-m run 3 strict muscle-ups 800-m run 6/30 RX For time: 27-21-15-9: Sumo Deadlift High Pull (65/95 lb) Thruster 7/1 RX 3 rounds for time: 20 GHD Sit-up 20 Burpee Box Jump Over (20/24 in) 20 Wall Balls (20/30 lb) (9/10 ft) WARM-UP
1 set: 1:00 alternating Samson stretches :30 knee push-ups :30 Bent over row(empty bar) 1:00 Up-Downs + jump and reach :30 Scap Pull up :30 Shoulder Press 5 sets: 5 Push Press (building) – Rest :30- 1:00 between sets. NOTES
Everyone EMOM 10: 5 Push Press – Add load every 2:00. Right into… EMOM 5: 1 push press – Add load every 1:00. Post-workout: 3 sets: 10 DB Bulgarian split squats / leg – 1 DB in each hand. – Build in weight across sets. Stimulus & Goals
Competition: 75 min Warm up: 15 min See Above Workout 1: 15 min Today’s Rx Workout 2: 20 min HALF COLLIN 3 rounds for time: 400-m sandbag carry (50/35#) 12 Push Press (115/75#) 12 Box Jumps (24/20″) 12 Sumo Deadlift High Pull (95/65#) Stimulus & Goals
Workout 3: 20 min 5 sets for load: 10 Dumbbell Hang Power Clean 10 DB shrugs :30 DB farmers hold – Rest as needed between sets. – Use the same pair of DBs for all movements. NOTES
Stretching: 10 min 2 sets: :20 Doorway Pec Stretch / side 20 Banded pull aparts  WARM-UP
1 set: 3:00 Row, Assault Bike, or Skierg 1 set: 4 incline Pushups on a box 6 Reverse Lunges 8 Scap Pull up 1 set: 4 incline or regular push-ups 6 Box Steps 8 Kip Swing 3 sets: 4 Chest-to-Bar Pullups 4 Pushups 4 Box Steps (20/24 in) – Rest 1:00 between sets. NOTES
Test With a partner: Every :90 for 30:00: 10 Chest-to-Bar Pullups 10 Pushups 10 Box Steps (20/24 in) – Partners alternate rounds; one athlete works at a time. – The partner not completing a round cumulates time in a handstand or plank. Training With a partner: Every :90 for 30:00: 6 Pullups 8 push-ups 10 box step-ups (20/24 in) – Partners alternate rounds; one athlete works at a time. – The partner not completing a round, cumulates time in a plank. Scaled With a partner: Every :90 for 30:00: 5 Ring Rows 5 elevated push-ups 5 box step-ups (12/20 in) – Partners alternate rounds; one athlete works at a time. – The partner not completing a round, cumulates time in an elevated plank. Stimulus & Goals
Competition: 85 min Warm up: 15 min See Above Workout 1: 30 min Today’s Rx Workout 2: 15 min For time: 6/9-cal Assault Bike – Rest :30 11/15-cal Assault Bike – Rest 1:00 16/21-cal Assault Bike – Rest 1:30 21/27-cal Assault Bike – Rest 2:00 26/33-cal Assault Bike Stimulus & Goals
Strategy
Workout 3: 15 min 4 sets: 100-ft Handstand Walk 1:00 flutter kicks** – Rest 2:00 between sets. NOTES
Stretching: 10 min 2 sets: :30 double forearm stretch :30 lacrosse ball pec mash / side |
