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

Friday 8.16.19

Practice

Strength 

A. Bench Press 

5,5,5,5,5

  • Increase weight each set.  5th set should be heaviest 

Conditioning 

B. Complete sets in order

3 sets 

1. 400m Prowler Push  70#/50#

Rest 60 seconds 

2. 20 Dumbbell Thrusters 50/35

Rest 60 seconds 

3. 30 Cal Bike 

Rest 60 seconds 

4. 4 Rope Climbs 

Rest 2 Mins between sets 

( you can start at any number just as long as you do all four movements)

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

Optional  Extra work 

Strict Pull Up Work

A.  4 Sets Max Reps 

(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 time, flex arm hold

*** Make sure to note reps on each set 

Strict Muscle Ups work   

A. 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

B. Ring Dips 

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

    • Use band if needed

C. Strict Pull Ups in Hollow position

  • 4 x Max Reps Bodyweight 

    • Use band if needed 

D. Scaled Kneeling Muscle up Catches 

Thursday 8.15.19

Practice 

Strength 

A. Deadlift 

5 x 5 @ 70% 

Rest 90 secs to 2 mins between sets 


Conditioning

B.  3 RFT: 

500m Row 

10 Single Arm Russian Single Arm swings 53/35 (right)

5 Kettlebell Snatchs (right) 

10 Single Arm Russian Single Arm Swings (left)

5 Kettlebell Snatches (left) 

200m Suitcase carry (switch at 100m mark) 

C.  Accessory 

Chest 

Dumbbell Bench Press 

3 x 10 (Increase weight each set) 

Dumbbell chest flys 

3 x 10 

** superset with burnout Banded Chest flys

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

Optional  Extra work 

Strict Pull Up Work

A.  4 Sets Max Reps 

(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 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

B. Ring Dips 

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

    • Use band if needed

C. Strict Pull Ups in Hollow position

  • 4 x Max Reps Bodyweight 

    • Use band if needed 

D. Scaled Kneeling Muscle up Catches

Tuesday 8.13.19

Practice 

Strength 

A. Back Squat 

5 x 5 reps @ 80%

Rest 90 seconds between sets 

Conditioning 

B. 4 Sets AFAP

10 Cals Bike 

10 Front Squats 135/95

10 Box Jumps 24/20

Rest 1 min Between sets 

C. Accessory

Cossack Lunge 

3 x 20 (10 each side) 

Glute Bridges 

3 x 10 @ Medium weight 

Glute Ham Raises 

3 x 15  

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

Optional  Extra work 

Strict Pull Up Work

A. Strict pull ups  4 Sets Max Reps 

(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 time, flex arm hold

*** Make sure to note reps on each set 

Strict Muscle Ups work   

A. 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

B. Ring Dips 

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

    • Use band if needed

C. Strict Pull Ups in Hollow position

  • 4 x Max Reps Bodyweight 

    • Use band if needed 

D. Scaled Kneeling Muscle up Catches

Monday 8.12.19

Competition

A.  15 Mins Clock 

Work to heavy 1 rep  Push Press 

B.  21-15-9 Reps 

Push Press @ 60% of Number Above (from ground) 

CTB Pull Ups 

Burpees over Barbell (anyway) 

12 Min Cap 

C. (immediately after finishing or time cap of part “B”) 

Cool down bike to 50 cals between 125 watts and 180 Watts

Friday 8.9.19


A. Long WOD retest and Benchmark Test 2 

“Luke” (Hero WOD) 

  • For Time

  • 400 meter Run

  • 15 Clean-and-Jerks (155/105 lb)

  • 400 meter Run

  • 30 Toes-to-Bars

  • 400 meter Run

  • 45 Wall Ball Shots (20/14 lb)

  • 400 meter Run

  • 45 Kettlebell Swings (1.5/1 pood)

  • 400 meter Run

  • 30 Ring Dips

  • 400 meter Run

  • 15 Weighted Lunge Steps (each side) (155/105 lb)

  • 400 meter Run

Thursday 8.8.19

A) Barbell Cycling Test 2

4 sets 21 unbroken Thrusters + @ 300m Row Sprint + unbroken 15 Hang Power snatch 75/55

  • Notate each rep count for each set.  Sets must be unbroken, one grip no regrip. In addition all reps must be clean.  NO BRO REPS!  

Rest 3 mins Between sets (Each set to be completed at 100%)

Wednesday 8.7.19

A. Strength retest 5 

Clean Max 

Power Clean  Max for Beginners 

15mins 

B. Benchmark WOD retest 1 and Mid Length WOD 2: 

“Air Force” 

  • For Time

  • 20 Thrusters (95/65 lbs)

  • 20 Sumo Deadlift High-Pulls (95/65 lbs)

  • 20 Push Jerks (95/65 lbs)

  • 20 Overhead Squats (95/65 lbs)

  • 20 Front Squats (95/65 lbs)

  • 4 Burpees at the top of each minute

12 Min Cap 

Do 4 burpees every minute, including at the start of the WOD, before continuing the barbell work. Athlete is allowed to move to the next barbell skill once an he/she has completed all 20 reps of the previous barbell movement. Athlete is allowed to move to the next barbell skill once an he/she has completed all 20 reps of the previous movement. If the minute clock beeps during a repetition the athlete will complete their rep and then start their 4 burpees

Wednesday 7.31.19

Retest 3 

A. Strength Test 3 

Max Bench Press

20min  or remainder of class.

(make sure there is always a spotter for each lifter) 

B.  Monostructural  Test 2 

1 Mile Run AFAP  x 2 (second mile is optional, only complete if you feel you can run it faster. Be honest with yourself don’t sandbag) 

Rest no longer than 15 mins between sets.  Record Times.

Tuesday 7.30.19

Retest Day 2 

A. Strength Test 2

Max Strict Press 

15 mins

B. Barbell Cycling Test 1 

2 sets @ 15/10 Cal Bike Sprint + Unbroken max reps  Power Clean 135/95

  • Notate each rep count for each set.  Sets must be unbroken, one grip no regrip. In addition all reps must be clean.  NO BRO REPS! 

2 sets @ 15/10 Cal Bike Sprint + Unbroken max reps  Power Clean & Overhead 135/95

  • Notate each rep count for each set.  Sets must be unbroken, one grip no regrip. In addition all reps must be clean.  NO BRO REPS! 

Rest 3 mins Between sets (Each set to be completed at 100%)

Monday 7.29.19

Retest Day 1

A.  Strength Test 1

Max Back Squat 

20 Mins 

B.  Bodyweight/Gymnastic Test 1

Strict Pull Ups 

  • 5 Sets @ Max Reps (this must be to failure) 

    • If using a band, start with hardest band on first few sets and continue to a easier band.  Must notate how many reps for each band used.  

C. Bodyweight/Gymnastic Test 2, 

Max 1 Min Push Ups x 3 (till Failure) 

  • Record each sets reps 

D. Monostructural  Test 1 

  • 2000m Row AFAP 

    • Make sure to notate time for comparison

Friday 7.26.19

Bootcamp Day 

A. 10 Mins 

Get equipment 

Quick Warm Up 

B. Tabata Bike 

(goal 60/50) 

C. 15 min clock: 3 Rounds: 

1 Min Med Ball Cleans 

1 Min Dumbbell Burpees 

1 Min Dumbbell Push Press 

1 Min Dumbbell Push 

1 Min Dumbbell Alt Snatch 

D. 15 min Clock: 3 Rounds:  

1 Min, 30 sec  Weighted V- Ups, 30 sec Bodyweight V-ups  

1 Min Bicycle Sit Ups 

1 Min Flutter Kicks 

1 Min Scissor Kicks 

1 Min Windshield Wipers 

** Minimal Rest between sections (no more than how long it takes to get situated)

Thursday 7.25.19

Mental Toughness

Complete for time: 

1000m Row 

-

3 Rounds: 

15 Power Cleans 95/65

10 Front rack Reverse lunges 

15 Pull Ups 

-
50 Cal Bike
-

3 Rounds 

10 Thrusters

5 Muscle Ups (Bar or Ring) or Strict Pull Ups  

10 box jumps 24/20

-

1 mile Run

-
3 Rounds

10 Overhead Squats

10 Toes to Barbell  

10 Burpees 

45 min cap

Tuesday 7.23.19

Practice

Strength

A. Bench Press 

Work to a heavy Double 

10-15 mins

B. AMRAP 10 mins: 

20 Jumping Split Lunges 

10 Box Jumps 

20 Push Ups 

C. Accessory 

Back 

3 x Max Flex Arm Holds 

3 x 7 Negative Pull ups @ 5 seconds down 

3 x15 (each side) Dumbbell Row

  • Superset w/ Burnout seated Banded row 

3 x 15 Prone Dumbbell Flys (light/med)