Thursday 9.12.19

Practice

Strength

A. Work to heavy Turkish Get Up 

(must be able to complete on both sides to count) 

10 mins

Conditioning 

B. 5 Sets AFAP 

15/10 Cal Bike 

10 Power Cleans 135/95

10/7 Cal Bike

5 Power Snatches 

Rest 2min between sets 

C. Accessory 

Legs/Glutes

A. Heavy Glute Bridges 5 x 10

  • Superset with 20 each side bodyweight single leg glute bridges 

B. Cossack Lunge 3 x 10 (each side) 

  • Super set with Banded Lateral Leg Raises 3 x 20 Each side

Biceps/Triceps 

C. Eazy Bar Curl 4 x 10 (increase weight each set) 

D. 21’s Preacher Curl 3sets 

Triceps 

E. Supine Tricep Ext (skull Crushers)  3 x 10 (increase weight each set) 

F. Dips  3 x 10 

  • Superset with Banded Tricep Push Downs

Tuesday 9.10.19

Practice 

Strength 

A. Deadlift 

3-3-2-2-1-1

Conditioning 

B. EMOM for 12 mins: 

1. 200m Run (advanced) 100m (int/scale)

2. 16 Dumbbell Snatches 

3. 5(adv)/3(int)  Ring/Bar Muscle ups or 15 Pull ups (anyway) 

C. Accessory 

  1. Back 

    1. Pendlay Row 4 x 10 
      Superset w/ 10 Single Arm Dumbbell Row (each side) 

    2. Banded Lat Pull Downs 4 x 15
      Super set w/ 5 heavy Dumbbell pull overs 

Monday 9.9.19

Practice

A. Strict Press 

2-2-1-1-1

B. Strict Pull Ups 

2-2-1-1-1

  • (you can can do Part A and B in conjunction with each other) 

Conditioning 

KB Complex =  4 DoubleKB Deadlifts + 4 Double KB Russian Swings + 4 KB Front Rack Squats + 4 KB Front Rack Reverse lunges (Two each side)  + 4 Push Presses 

*(complex is to be done unbroken) 

C.  AMRAP 15 Mins: 

300m Row 

2K B Complexes 53/35

7 Burpee Box Jumps 

Thursday 9.5.19

Practice 

Skill 

A. Rope Climb

(work on technique for 10-15 mins) 


Conditioning

B. AMRAP 15 mins

100m Farmers Walk 50/35 (each hand) 

10 hang dumbbell Cleans (full squat)  

5 Renegade Rows with Push Up (push up before row)

300m Row 

C. Accessory 

Chest 

1. Dumbbell Chest Press

12-10-8-5-3

Increase weight each set 

2. Incline DB Chest Press 

4 x 10 

3. Dumbbell Chest Flys 

4 x 10

Tuesday 9.3.19

Practice 

Strength 

A. Every 90 seconds for 7 sets 

2 Cleans @ 80% 

Conditioning 

B. 3RFT 

10 Dumbbell Power Clean + Overhead 50/35

10 Parallette Shoot Throughs w/ Push Up & Dip 

10 CTB Pull Ups 

C. Accessory 

Back 

Pendlay Row 

10- 7 - 5 Reps 

(increase weight each set) 

  • Superset with burnout banded seated rows 

Single Arm DB Row

3 x 7 each side (increase each set) 

Prone DB Flys 

3 x 10

Monday 9.2.19

We will be having and 8am class only today! See you there!!!

Labor Day WOD 

“Build Your Own WOD” 

AMRAP 7 Mins 

Roll Dice to See what triplet you get 

Rest 90 Seconds 

AMRAP 7 Mins 

Rest 90 Seconds 

AMRAP 7 Mins 

Rest 90 Seconds 

Roll Dice for each Category (3 Total).  Whatever number you get on the dice for each category is what movements you will be doing for that period of work.  Here are the 3 Category with reps scheme: 

Strength/Weighted 

(1)  15 Power Cleans 95/65

(2)  15 Thrusters 95/65

(3)  20 Wallballs 

(4)  20 KB Swings (American) 

(5)  20 Alt DB Snatches 

(6)  20 Front Rack Barbell Lunge 95/65

Gymnastic/ Bodyweight 

(1)  10 Pull Ups 

(2)  10 Toes to Bar  

(3)  10 Box Jumps 24/20

(4)  10 Hand Release Push Ups 

(5)  10 Burpees 

(6)  5 Wall Walks 

Monostructural/ Cardio 

(1)  15/10 Cal Bike

(2)  15/10 Cal Row

(3)  200m Run

(4)  30m Bear Crawl (wall and back twice) 

(5)  30 Double/ 60 Singles Jump Rope 

(6)  30 Mountain Climbers 

Friday 8.30.19

Practice 

Strength

A. Weighted Pull Ups 

3-3-2-2-1-1

12 min Cap 

Conditioning:

B. EMOM for 15 Mins: 

1. 30 KB Swings (Russian) 53/35

2. 25 Wallballs 

3. 15 Box Jumps 

C. Accessory 

Chest 

Incline Dumbbell Chest Press 

3x 10 (increase weight each set) 

Dumbbell Chest Press 

3 x 10 (increase weight each set) 

  • Super set w/10 Banded Push ups 

Dumbbell Chest Flys 

3 x 10 

  • Super set w/ 10 Dumbbell Pull overs

Monday 8.26.19

Practice 

Strength

A. Snatch 

EMOM for 8 Mins: 

2 Snatches @ 80% 

Conditioning 

B. 15 Min Clock:

(try and complete ladder or as high as you can make it) 

50 Double Unders 

15 OHS 75/45

10 Toes 2 Bar 


50 Double Unders 

13 OHS 95/55

10 Toes to Bar 

50 Double Unders 

11 OHS 115/65

10 Toes to Bar 

50 Double Unders 

 9 OHS 135/75

10 Toes to Bar 

50 Double Unders 

 7 OHS 155/85

10 Toes to Bar 

50 Double Unders 

 5 OHS 175/95

10 Toes to Bar 

50 Double Unders 

 3 OHS 195/105

10 Toes to Bar 

50 Double Unders 

 1 OHS 205/115

10 Toes to bar 

C. Accessory 

Back 

Pendlay Row 

3 x 10 (increase weight each set) 

  • Super set w/ Banded seated rows 

Banded Lat Pull Downs

3 x 12-15 reps

Dumbbell Single Arm Rows 

3 x 10 each side (increase weight each set) 

Friday 8.23.19

Practice 

A. Sumo Deadlift 

Work to heavy 1 rep in 12 mins

B. EMOM for 12 mins: 

1. Dumbbell Deadlift 50/35 Max reps 45 seconds 

2. Renegade Rows (full movement with push up) Max reps 45 seconds 

3. Up and back Dumbbell Push, full minute 

C. Accessory 

ABS 

Weighted V-Ups 

4 x 12 reps 

  • Superset w/ max Hollow Rock Hold 

Weighted Strict Knees to Chest or elbows 

3 x 12 

Flutter Kick/ Scissor Kick 

1 min Flutter kick and 1 min Scissor Kick x 4

**************************************************************************************

Optional  Extra work 

Strict Pull Up Work

A.  4 Sets Max Reps (compare to last week’s numbers) 

(if you use a band, use the hardest possible first and work your way down) 

B. 4 x 5 reps Negative pull ups, 5 seconds down.  

C. 3 sets max strict Ring Rows, (as horizontal and straight as you can) 

*** Make sure to note reps on each set 

Strict Muscle Ups work   

A. False grip Pull ups x 4 x Max reps 

B. False grip hold x 4 x Max time 

  • Goal is to hold in false grip for as long as you can without compromising the grip 

  • If you cannot hold false grip in dead hang, scale with false grip ring row hold

C. Ring Dips 

  • 4 x Max reps Bodyweight.  Full Range of motion. Quality vs Quantity 

    • Use band if needed

D. Strict Pull Ups in Hollow position

  • 4 x Max Reps Bodyweight 

    • Use band if needed 

D. Scaled Kneeling Muscle up Catches 

  • 4 x 5 reps

Wednesday 8.21.19

Practice 

Strength 

A. Pause Bench Press 

5 x 5 @ 70% w/ 5 second Pause at bottom 

Rest 90 seconds 

Conditioning 

B. AMRAP 8 Mins: 

5 Handstand Push Ups 

10 Ring Dips

10 Push Ups 

C. Accessory 

Back 

Prone Barbell Rows 

3 x 10 

  • Superset w/ burnout banded Seated rows 

Single arm Dumbbell Rows 

3 x 10 Each side 

Prone Reverse Flys 

3 x 10

**************************************************************************************

Optional  Extra work 

Strict Pull Up Work

A.  4 Sets Max Reps (compare to last week’s numbers) 

(if you use a band, use the hardest possible first and work your way down) 

B. 4 x 5 reps Negative pull ups, 5 seconds down.  

C. 3 sets max strict Ring Rows, (as horizontal and straight as you can) 

*** Make sure to note reps on each set 

Strict Muscle Ups work   

A. False grip Pull ups x 4 x Max reps 

B. False grip hold x 4 x Max time 

  • Goal is to hold in false grip for as long as you can without compromising the grip 

  • If you cannot hold false grip in dead hang, scale with false grip ring row hold

C. Ring Dips 

  • 4 x Max reps Bodyweight.  Full Range of motion. Quality vs Quantity 

    • Use band if needed

D. Strict Pull Ups in Hollow position

  • 4 x Max Reps Bodyweight 

    • Use band if needed 

D. Scaled Kneeling Muscle up Catches 

  • 4 x 5 reps 

Monday 8.19.19

Practice 

Strength

A. Overhead Squat 

In 12 Mins work to Heavy Single 

** for those who have trouble with OHS, sub Front Squat 

Conditioning 

B. 21-15-9-6-3 Reps:

Overhead Squat @ 60%

Box Jumps 24/30

C. Accessory

Shoulders: 

Half Kneeling KB Bottom Up Presses 

3 x 12 Each side 

Lateral Shoulder Raises/ Front Raises 

3 x 10 (each) 

Bentover Lateral Shoulder Raises 

3 x 10 

**************************************************************************************

Optional  Extra work 

Strict Pull Up Work

A.  4 Sets Max Reps (compare to last week’s numbers) 

(if you use a band, use the hardest possible first and work your way down) 

B. 4 x 5 reps Negative pull ups, 5 seconds down.  

C. 3 sets max strict Ring Rows, (as horizontal and straight as you can) 

*** Make sure to note reps on each set 

Strict Muscle Ups work   

A. False grip Pull ups x 4 x Max reps 

B. False grip hold x 4 x Max time 

  • Goal is to hold in false grip for as long as you can without compromising the grip 

  • If you cannot hold false grip in dead hang, scale with false grip ring row hold

C. Ring Dips 

  • 4 x Max reps Bodyweight.  Full Range of motion. Quality vs Quantity 

    • Use band if needed

D. Strict Pull Ups in Hollow position

  • 4 x Max Reps Bodyweight 

    • Use band if needed 

D. Scaled Kneeling Muscle up Catches 

  • 4 x 5 reps