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

2 minute AMRAP of Wall-balls

Immediately do as many strict pull-ups(as mentioned above) as possible in 2 minutes

*Rest 2 minutes
2 minute AMRAP of Wall-balls

Immediately do as many ring-dips as possible in 2 minutes

*Rest 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

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