Friday…Snatch / Overhead Walking Lunges
As many rounds as possible in 8 mins of:
5 Dumbbell Snatch (one arm – L)s 35 lbs
20 ft Db Overhead Walking Lunge (One Arm L) 35 lbs
5 Kettlebell Snatch (one arm – R)s 35 lbs
20 ft Db Overhead Walking Lunge (One Arm R)
Post total rounds.
Thursday…Clean / Jerk
1 clean and jerk the 1st min, 2 clean and jerks the 2nd min, 3 clean n jerks the 3rd min… Continue on until you can no longer complete all reps within the minute.
Post total rounds and reps.
Wednesday…Ring Dips / Step Ups / Sit-ups
As many rounds as possible in 10 minutes of:
10 Ring Dips
15 Weighted Step-ups (65/45), (24/20)
20 Sit-up
Post total rounds.
Tuesday…Box Jumps / Bottom to Bottom Air Squats
Tabata Box Jumps
Tabata Bottom to Bottom Air Squats
8 Rounds of each, No rest in between.
Monday…Ring Rows / Ball Slams / Double Unders
As many rounds as possible in 10 mins of:
5 Ring Rows
10 Ball Slams
25 Double Unders
Post total rounds.
Friday…Back Squat / Deadlift / Bench Press
Find your best back squat at 5, 3, and 1 reps
Find your best deadlift at 5, 3, and 1 reps
Find your best bench-press at 5, 3, and 1 reps
You will probably not be able to get in all of these lifts. If you can not. Try and get ones that you do not have.
Thursday…Wallball / Pull-ups / Ring Dips / Ring Rows
Immediately do as many strict pull-ups(as mentioned above) as possible in 2 minutes
2 minute AMRAP of Wall-balls
Immediately do as many ring-dips as possible in 2 minutes
2 minute AMRAP of Wall-balls
Immediately do as many ring rows as possible in 2 minutes
Wednesday…Clean & Jerk / Double Under
Clean & Jerk 1-1-1
Then…
For 20 minutes complete 2 minutes of work followed by 1 minute of rest of:
Double Unders or Single Unders
Tuesday…Hollow Rock / Arch Rock / One leg Squats
Complete 3 Rounds: NO TIME COMPONENT…REPEAT NO TIME COMPONENT
Hollow Rock for 1 Minute (Lie on your back, place your arms overhead, and rock smoothly back and forth like a rocking chair.)
Arch Rock for 1 Minute (Lie on your stomach, place your arms overhead, lift your heels with straight legs, and rock smoothly back and forth like a rocking chair.)
10 one legged squats, left leg
(Hold your jump rope strung over your pull-up bar for balance and
assistance if you’ve not developed the fitness for this yet…additional scaling can be done by stepping onto a box and completing the squats, good if flexibility is an issue.)
10 one legged squats, right leg
(Same assistance if needed.)
*90 second rest between efforts
*This is technique/mental break day…athletes should be focusing strictly on the movements as there is NO time component.
Monday…Front Squat / Thruster / Row
Front Squat 3-3-3-3
Then…
For time:
Dumbell Thruster 21 reps
Row (300m)
Dumbell Thruster 18 reps
Row (300 m)
Dumbell Thruster 15 reps
Row (300 m)
Friday… Back Squat / Sledgehammer / Tire Drags
Back Squat
3-3-3
Then…
3 rounds for time of:
20 Sledgehammer Swing Right Sides 16/10
20 Sledgehammer Swing Left Sides 16/10 lbs
2 20 ft Seated Tire Drag Pulls 55/35 lbs
Thursday… Helen “Wet”
Helen “Wet”
3 Rounds of :
400 meter Row
21 Kettlebell Swings
11 Pull-ups
Wednesday… Thruster / Push-up / Box Jump
As many rounds as possible in 15 minutes of:
5 Thrusters (right arm)s
5 Thrusters (left arm)s
7 Push-ups
9 Box Jump
Tuesday… Press / Row / Push Press / Burpees
Press
3-3-3-3-3
Then…
21, 15, 9 reps of:
Row for Calories
Push Presses 115/75
Burpees
Monday… Wallball / Slamball / Overhead Walking Lunges
5 Rounds for time of:
15 Wall balls
20 Slam Balls
40 Ft Overhead walking lunges with the ball
Use the same slamball for all of the movements
