Monday130317

Strength

3 x 5 Overhead Squat

If depth is an issue due to mobility, Front Squat 3×5 and 5 Dowel OHS after each set

 

Workout
“The Burn”
 8min AMRAP of:
Accending Rep Scheme, 2, 4, 6, 8…
Power Snatches
Bar Over Burpees

RX: 135/85#
Scaled/Masters: 95/65#

Saturday110317

Gymnastics

 Repeat the below complex 3-5 times with form, not fatigue focus and take plenty of rest in between:

Novice:
5x (Alternating ring knee to elbow or toes to rings -> ring pull up (so 5 of each is one set))
5
Advanced:
3x (Toes to rings -> ring pull up -> ring muscle up)

Elite:
4x (Toes to rings -> ring pull up -> ring muscle up -> extra dip)

Workout
 25minute AMRAP of:
10 x toes to bar
100 x Single unders
50 x Double Unders
10 x Burpee Bar Muscle Up
5 x Front Squat
15 x Dead Lift

** Front squat and Dead lift weight to be the same**

Scaled – 135/95
RX – 185/115
RX + – 225/155

Friday100317

Strength

Power Clean + Push Jerk

2 @ 60%

2 @65%

2 @70%

Workout
“The Burner”
4 Rounds:
10 x Cal Bike/row
12 x Burpee Box Jumps
15m Heavy sled drag (you choose the weight)
Rest 1:30 between rounds
Gymnastics
 Accumulate the following in any order. Rest as needed. Form, not fatigue focus.
10 minutes of stretching divided between: straddle split, left split, right split, pancake stretch, sitting
pike stretch, reverse shoulder stretch and backbend
20 jump to hollow-> glade-> arch-> pull to shins
30 Ring muscle ups
40 Lunge to handstand
50 CTB kipping pull ups
60 ring support swings
70 candlestick roll up with med ball (20/14)
80 meters straddle press walk
90 ring swings
100 Hand over hand grip changes

Thursday090317

Pre Work

Power Snatch

2 @ 55%

2 @60%

3 x 3 @65%

Workout
 2000m Row for time.
Post Work
EMOM 12 Min (i.e. 4 rounds through): –
Strict pull ups (5 women/ 10 men)
Strict TTB 8 reps
Strict ring dips (5 women/ 10 men)

Wednesday080317

Pre Work

4 Sets:
5 x Right Single leg Kb RDL
5 x Right arm KB swings
10m Right arm Overhead Waiters Walk
5 x Left Single leg KB RDL
5 x Left arm KB swings
10m Left arm Overhead waiters walk

Workout #1

 

The Division
6min AMRAP of:
12 x Pull ups
16 x Russian KBS

RX: 32/24kg
Scaled: 24/16kg

Workout #2
The Rabbit
300 Double-unders
Perform 2 Burpees every :30

Scaled – 500 Singles

Tuesday070317

Strength

3 Sets of
8 x DB Z Press
30sec L-Sit
12 x Double KB Front Squat

Goal is core Stability
Hold the KB’s in a front rack position and focus on posture and positioning
Sub a barbell for Z press if needed
Z press is a seated Shoulder press on the floor

 

Workout

Switcherooski

In teams of 2 complete the following:

0 – 6min
1400/1200m Row Switching every 200m
Max effort Thrusters 75/55

Rest 4min

10 – 15min
1200/1000m Row Switch every 200m
Max Thrusters 95/65

Rest 3min

18 – 22min
800/600m Row Switch every 200m
Max Thrusters 115/75

Rest 2min

24 – 27min
500/400m Switch every 250m/200m
Max Thrusters 135/95

Scaled weights: M 55/75/95/115
Scaled weights: F 45/55/65/75

Monday060317

Strength

Hang Power Clean

Take 15mins to build to today’s 1 rep max or 3 rep max.

Workout

Pull/Push
10min AMRAP of:
12 x Pull-ups
8 x HSPU
4 x Power Clean

RX: 155/105#
Scaled: 135/85#
Feeling Froggy?? 185/115#

**Scale HSPU’s to box HSPU’s or DB Push presses**

Saturday040317

Strength

8min EMOM:
4 OHS + 4 OH  Lunges + 4 OHS

Workout

Individual:
20 minute AMRAP of:
20 x Push Press – 95/65#
20 x Box Step up – 20/15kg DB each hand)
20 x SDHP – 95/65#
20 x Wall Ball – 30/20#
Row 20 cals

Scaled: 45/35#, Wall ball – 20/14#

Teams:
Teams of 3.
One person working at a time.
Athlete must finish movement before team mate can do the next.
e.g. A1 completes all push presses before A2 completes all Box Step ups and so on.

20 minute AMRAP of:
10 x Push Press – 95/65#
10 x Box Step up – 20/15kg DB each hand)
10 x SDHP – 95/65#
10 x Wall Ball – 30/20#
Row 10 cals

Scaled: 45/35#, Wall ball – 20/14#

Friday030317

Strength

Front Squat
3 x 3 @ 80%

Workout

16 min EMOM:
Minute 1: 7 x Deadlifts – 185/135# + 7 x Box Jumps -24/20″
Minute 2: 15/12 Calorie Bike or row
Minute 3: 7 x Wallballs – 20/14# + 7 x C2B Pull-ups
Minute 4: 15/12 Calorie Row

Scaled:
Deadlift – 155/105#.
Pull ups

Thursday020317

Pre Work

Initial Burn
7min AMRAP of
10 x Squat Snatches
5 x Burpess over the bar

RX: 95/65#
Scaled: 75/55#

Workout

Rower Countdown – Teams of 2:
2000m Row Sprint – Switch every 250m
REST 2mins
1500m Row Sprint – Switch every 250m
REST 90sec
1000m Row Sprint – Switch every 250m
REST 60sec
500m Row Sprint – Switch every 250m

SCORE = Total Time

Wednesday010317

Strength

Front Squat – Find a heavy single.
Feeling good, go for a 1RM

Workout

Leg Masher
3 RDS for time
15 x Power Clean
12 x Box Jumps
15 x Push Jerks
12 x Box Jumps

RX – 115/75#
Scaled – 95/55#