Warm-up:
Hinshaw
Upper body lift prep
Shoulder prep
Lift:
Push Jerk or Press
3 @ 60% of 1RM
3 @ 70%
3 @ 75%
3 @ 85% (advanced - 3+ @ 85%)
10 min EMOM - 4 reps @ 60%
WORK:
5 rounds for time
Run 200 m
8 burpees
16 medball cleans
*10 min rest*
5 RFT
16 medball cleans
8 burpees
200 m run
Rx2: 4 rounds for time
Rx3: 3 rounds for time
Monday, October 31, 2016
Sunday, October 30, 2016
31 Oct 2016
Warm-up:Lower body lift prep
Mobility
Lift:
Power Clean or Deadlift
3 @ 60% of 1RM
3 @ 70%
3 @ 75%
3 @ 85% (advanced - 3+ @ 85%)
10 min EMOM - 4 reps @ 60%
WORK:
"Werewolf Bar Mitzvah"
For 20 minutes:
40 second double under
20 second rest
*for every missed DU, 1 burpee penalty*
Rx2: No burpee penalty
Rx3: Single skips; no penalty
SILVERS:
Lift: Bench Press(same rep scheme as above)
Work: Same as Rx3
Thursday, October 27, 2016
28 Oct 2016
Warm-up:
Hinshaw
Upper body lift prep
Shoulder mobility
Lift:
Bench Press
Use 75% of 1RM as 1RM number for calculation purposes
10 min EMOM 4 @ 60% of 1RM
WORK:
Death by 10 m run
Silvers:
Lift: Deadlift (same as above)
Work: Same
Silvers:
Lift: Deadlift (same as above)
Work: Same
Wednesday, October 26, 2016
27 Oct 2016
Warm-up:
Hinshaw
Lower body lift prep
Mobility
Lift:
Snatch or Overhead Squat
Use 75% of your 1RM as your 1RM number for calculation purposes
10 min EMOM 4 @ 60%
WORK:
30 mins at a moderate pace (135-165 BPM)
Run Row Skip Airdyne
Any combination of all movements but must be continuous
Hinshaw
Lower body lift prep
Mobility
Lift:
Snatch or Overhead Squat
Use 75% of your 1RM as your 1RM number for calculation purposes
10 min EMOM 4 @ 60%
WORK:
30 mins at a moderate pace (135-165 BPM)
Run Row Skip Airdyne
Any combination of all movements but must be continuous
Tuesday, October 25, 2016
26 Oct 2016
Warm-up:
Lower body lift prep
Mobility
Lift:
Front or Back Squat
Use 75% of your 1RM as your 1RM number for calculation purposes
10 EMOM - 4 @ 60%
WORK:
10 RFT
Rx: No cap
5 Sumo deadlift high pulls 115/85
8 Chest-to-bar pull-ups
Rx2: 15 min cap
5 SDHP @ 20-25% of deadlift 1RM
8 Pull-ups
Rx3: 10 min cap
5 @ 20-25% DL 1RM
8 Ring rows
Silvers:
Lift: Back squat (same rep scheme as above)
Work: Same as Rx3
Lower body lift prep
Mobility
Lift:
Front or Back Squat
Use 75% of your 1RM as your 1RM number for calculation purposes
10 EMOM - 4 @ 60%
WORK:
10 RFT
Rx: No cap
5 Sumo deadlift high pulls 115/85
8 Chest-to-bar pull-ups
Rx2: 15 min cap
5 SDHP @ 20-25% of deadlift 1RM
8 Pull-ups
Rx3: 10 min cap
5 @ 20-25% DL 1RM
8 Ring rows
Silvers:
Lift: Back squat (same rep scheme as above)
Work: Same as Rx3
Monday, October 24, 2016
25 Oct 2016
Warm-up:
Upper body lift prep
Shoulder mobility
Lift:
Push Jerk or Press
Use 75% of your 1RM as your 1RM number for calculation purposes
10 EMOM - 4 @ 60%
WORK:
5 RFT
Rx: 20 Burpees
50 Double Unders
Rx2: 15 Burpees
30 Double Unders
Rx3: 10 Burpees
100 Singles
Upper body lift prep
Shoulder mobility
Lift:
Push Jerk or Press
Use 75% of your 1RM as your 1RM number for calculation purposes
10 EMOM - 4 @ 60%
WORK:
5 RFT
Rx: 20 Burpees
50 Double Unders
Rx2: 15 Burpees
30 Double Unders
Rx3: 10 Burpees
100 Singles
Sunday, October 23, 2016
24 Oct 2016
Warm-up:
Lower body lift prep
Mobility
Lift:
Power Clean or Deadlift
Use 75% of your 1RM as your 1RM number for calculation purposes
10 min EMOM - 4 @ 60%
WORK:
Row 8 x 200m
Any deviation of +/- 5 seconds equals 50 burpee penalty
Rx2/Rx3: No burpee penalty
Silvers:
Lift: Bench press (same rep scheme as above)
Work: 8 x 200m row (rest as long as it takes to row)
Lower body lift prep
Mobility
Lift:
Power Clean or Deadlift
Use 75% of your 1RM as your 1RM number for calculation purposes
10 min EMOM - 4 @ 60%
WORK:
Row 8 x 200m
Any deviation of +/- 5 seconds equals 50 burpee penalty
Rx2/Rx3: No burpee penalty
Silvers:
Lift: Bench press (same rep scheme as above)
Work: 8 x 200m row (rest as long as it takes to row)
Thursday, October 20, 2016
21 Oct 2016
Warm-up:
Hinshaw warm-up
Upper body lift prep
Shoulder prep
Lift:
Bench Press
2 @ 72% of 1RM
2 @ 81%
1 @ 85.5%
1 @ 90% (advanced - 1+ @ 90%)
15 min EMOM - 2 @ 72%
WORK:
5 km run
Silvers:
Lift: Deadlift (same rep scheme as above)
Work: 20 min AMRAP
4 ring rows
8 bench/box dips
12 wall-balls
Hinshaw warm-up
Upper body lift prep
Shoulder prep
Lift:
Bench Press
2 @ 72% of 1RM
2 @ 81%
1 @ 85.5%
1 @ 90% (advanced - 1+ @ 90%)
15 min EMOM - 2 @ 72%
WORK:
5 km run
Silvers:
Lift: Deadlift (same rep scheme as above)
Work: 20 min AMRAP
4 ring rows
8 bench/box dips
12 wall-balls
Wednesday, October 19, 2016
20 Oct 2016
Warm-up:
Lower body lift prep
Mobility
Lift:
Snatch or Overhead Squat
2 @ 72%
2 @ 81%
1 @ 85.5%
1 @ 90% (advanced - 1+ @ 90%)
15 min EMOM - 2 @ 72%
WORK:
20 min AMRAP
Rx: 4 Chest-to-bar or toes-to-bar
8 Ring dip
12 Wall ball 20/14
Rx2: 4 Pull-up or knees-to-elbows
8 Parallel bar dip
12 Wall ball 20/14
Rx3: 4 Ring rows or hanging leg
8 Bench dip
12 Wall ball any weight
Lower body lift prep
Mobility
Lift:
Snatch or Overhead Squat
2 @ 72%
2 @ 81%
1 @ 85.5%
1 @ 90% (advanced - 1+ @ 90%)
15 min EMOM - 2 @ 72%
WORK:
20 min AMRAP
Rx: 4 Chest-to-bar or toes-to-bar
8 Ring dip
12 Wall ball 20/14
Rx2: 4 Pull-up or knees-to-elbows
8 Parallel bar dip
12 Wall ball 20/14
Rx3: 4 Ring rows or hanging leg
8 Bench dip
12 Wall ball any weight
Tuesday, October 18, 2016
19 Oct 2016
Warm-up
Lower body lift prep
Mobility
Lift:
Front Squat or Back Squat
2 @ 72% of 1RM
2 @ 81%
1 @ 85.5%
1 @ 90% (advanced - 1+ @ 90%)
15 min EMOM - 2 @ 72%
WORK:
5 Rounds for time
Rx:
25' Walking OH barbell lunge 135/95
20 Burpees
Rx2: OH lunge @ 25%-30% of back squat 1RM
Rx3: Lunge @ 20% of back squat 1RM or lower weight
Silvers:
Lift: Back squat (same rep scheme as above)
Work: 5 rounds
There-and-back overhead walking lunge with a plate
5 push-ups
Lower body lift prep
Mobility
Lift:
Front Squat or Back Squat
2 @ 72% of 1RM
2 @ 81%
1 @ 85.5%
1 @ 90% (advanced - 1+ @ 90%)
15 min EMOM - 2 @ 72%
WORK:
5 Rounds for time
Rx:
25' Walking OH barbell lunge 135/95
20 Burpees
Rx2: OH lunge @ 25%-30% of back squat 1RM
Rx3: Lunge @ 20% of back squat 1RM or lower weight
Silvers:
Lift: Back squat (same rep scheme as above)
Work: 5 rounds
There-and-back overhead walking lunge with a plate
5 push-ups
Monday, October 17, 2016
18 Oct 2016
Warm-up:
Upper lift prep
Shoulder mobility
Lift:
Push Jerk or Press
2 @ 72% of 1RM
2 @ 81%
1 @ 85.5%
1 @ 90% (advanced - 1+ @ 90%)
15 min EMOM 2 @ 72%
WORK:
10 min AMRAP
12 Kettlebell Swings (2p/1.5p)
12 Box Jumps (24/20)
12 Burpees
Rx2:
8 min AMRAP
KBS @ 1.5p/1p
Rx3:
6 min AMRAP
KBS @ 1p/>1p
Box Jumps @ 20/16
Sunday, October 16, 2016
17 Oct 2016
Warm-up:
Hinshaw
Lower body lift prep
Mobility
Lift:
Power Clean or Deadlift
2 @ 72% of 1RM
2 @ 80%
1 @ 85.5%
1 @ 90% (advanced - 1+ @ 90%)
15 min EMOM - 2 reps @ 72%
WORK:
Note you have the option to row this if you do not want to run outside Rx: 8 x 400m sprint (2 min rest between rounds)
Rx2: 6 x 400m sprint (3 min rest between rounds)
Rx3: 4 x 400m rower (3.5 min rest between rounds)
Silvers:
Lift: Bench Press (same scheme as above)
Work: 8 x 400m row; 2 min rest between rounds
Hinshaw
Lower body lift prep
Mobility
Lift:
Power Clean or Deadlift
2 @ 72% of 1RM
2 @ 80%
1 @ 85.5%
1 @ 90% (advanced - 1+ @ 90%)
15 min EMOM - 2 reps @ 72%
WORK:
Note you have the option to row this if you do not want to run outside Rx: 8 x 400m sprint (2 min rest between rounds)
Rx2: 6 x 400m sprint (3 min rest between rounds)
Rx3: 4 x 400m rower (3.5 min rest between rounds)
Silvers:
Lift: Bench Press (same scheme as above)
Work: 8 x 400m row; 2 min rest between rounds
Thursday, October 13, 2016
14 Oct 2016
Warm-up:
Upper body lift prep
Shoulder Prep
Lower body lift prep if needed (for OHS)
Lift:
Bench Press
3 @ 63% of 1RM
3 @ 72%
3 @ 76.5%
3 @ 81% (advanced - 3+ @ 63%)
12 min EMOM - 3 @ 63%
WORK:
Double-under sets
5-10-15-20-25-30-35-40-45-50-45-40-35-30-25-20-15-10-5
Rx:
Do sets unbroken; if you trip up, begin that set again.
Rx2:
Same rep scheme but not unbroken; take 5-10 second rest between sets
Rx3:
Same rep scheme with single skips; rest 5-15 seconds between sets and try to do each set unbroken
Silvers:
Lift: Bench press (same rep scheme as above)
Work: Same as Rx3
Upper body lift prep
Shoulder Prep
Lower body lift prep if needed (for OHS)
Lift:
Bench Press
3 @ 63% of 1RM
3 @ 72%
3 @ 76.5%
3 @ 81% (advanced - 3+ @ 63%)
12 min EMOM - 3 @ 63%
WORK:
Double-under sets
5-10-15-20-25-30-35-40-45-50-45-40-35-30-25-20-15-10-5
Rx:
Do sets unbroken; if you trip up, begin that set again.
Rx2:
Same rep scheme but not unbroken; take 5-10 second rest between sets
Rx3:
Same rep scheme with single skips; rest 5-15 seconds between sets and try to do each set unbroken
Silvers:
Lift: Bench press (same rep scheme as above)
Work: Same as Rx3
Wednesday, October 12, 2016
13 Oct 2016
Warm-up:
Lower body lift prep and mobility
Lift:
Snatch or Overhead Squat
3 @ 63%
3 @ 72%
3 @ 76.5%
3 @ 81% (advanced - 3+ @ 81%)
12 min EMOM 3 @ 63%
WORK:
Rx: 1600m run
15 rounds Cindy (5 pull-ups, 10 push ups, 15 air squats)
1600m run
Rx2: 800m run
10 rounds Cindy
800m run
Rx3: 400m run
5 rounds Cindy
400m run
Lower body lift prep and mobility
Lift:
Snatch or Overhead Squat
3 @ 63%
3 @ 72%
3 @ 76.5%
3 @ 81% (advanced - 3+ @ 81%)
12 min EMOM 3 @ 63%
WORK:
Rx: 1600m run
15 rounds Cindy (5 pull-ups, 10 push ups, 15 air squats)
1600m run
Rx2: 800m run
10 rounds Cindy
800m run
Rx3: 400m run
5 rounds Cindy
400m run
Tuesday, October 11, 2016
12 Oct 2016
Warm-up:
Hinshaw
Lower body lift prep
Mobility/shoulder prep
Lift:
Front squat or back squat
3 @ 63% of 1RM
3 @ 72%
3 @ 76.5%
3 @ 81% (advanced - 3+)
12 min EMOM - 3 @ 63%
WORK:
Rx: 1!10 Bench Press 135/95
Pull-ups
Rx2: 1!10 Bench Press 55.6% of 1RM
Pull-ups or mod
Rx3: 1!10 Bench Press @ 50% of 1RM
Ring Rows
Silvers:
Lift: Back squat (same rep scheme as above)
Work: Same as Rx3
Hinshaw
Lower body lift prep
Mobility/shoulder prep
Lift:
Front squat or back squat
3 @ 63% of 1RM
3 @ 72%
3 @ 76.5%
3 @ 81% (advanced - 3+)
12 min EMOM - 3 @ 63%
WORK:
Rx: 1!10 Bench Press 135/95
Pull-ups
Rx2: 1!10 Bench Press 55.6% of 1RM
Pull-ups or mod
Rx3: 1!10 Bench Press @ 50% of 1RM
Ring Rows
Silvers:
Lift: Back squat (same rep scheme as above)
Work: Same as Rx3
Monday, October 10, 2016
11 Oct 2016
Warm Up:
Shoulder Prep
Lower body lift prep
Review: Push Jerk and Press
LIFT: Push Jerk or Press
4 @ 54%
4 @ 63%
4 @ 67.5%
4 @ 76.5% (adv 4+)
10 MIN EMOM 4 @ 54%
WORK:
21-15-9
OHS
Situps
Rx: 95/65
Rx2: 85/55
Rx3: 45/35 (or other appropriate load)
Shoulder Prep
Lower body lift prep
Review: Push Jerk and Press
LIFT: Push Jerk or Press
4 @ 54%
4 @ 63%
4 @ 67.5%
4 @ 76.5% (adv 4+)
10 MIN EMOM 4 @ 54%
WORK:
21-15-9
OHS
Situps
Rx: 95/65
Rx2: 85/55
Rx3: 45/35 (or other appropriate load)
Thursday, October 6, 2016
07 Oct 2016
Warm-up:
Upper body lift prep
Shoulder mobility
Lift:
Bench Press
4 @ 54%
4 @ 63%
4 @ 67.5%
4 @ 76.5% (advanced - 4+ @ 76.5%)
10 min EMOM 4 @ 54%
WORK:
For time:
Rx: 100 Burpees
Rx2: 75 Burpees
Rx3: 50 Burpees
Silvers:
Lift: Bench press (same rep scheme as above)
Work:
30 burpees for time
Upper body lift prep
Shoulder mobility
Lift:
Bench Press
4 @ 54%
4 @ 63%
4 @ 67.5%
4 @ 76.5% (advanced - 4+ @ 76.5%)
10 min EMOM 4 @ 54%
WORK:
For time:
Rx: 100 Burpees
Rx2: 75 Burpees
Rx3: 50 Burpees
Silvers:
Lift: Bench press (same rep scheme as above)
Work:
30 burpees for time
Wednesday, October 5, 2016
06 Oct 2016
Warm-up:
Hinshaw
Lower body lift prep and mobility
Lift:
Snatch or Overhead Squat
4 @ 54% of 1RM
4 @ 63%
4 @ 67.5%
4 @ 76.5% (advanced - 4+ @ 76.5%)
10 min EMOM 4 @ 54%
WORK:
25 min Fartlek run
For 25 mins, you will alternate between a run/sprint pace and a slower jog/walk pace. The interval distances are up to you, you can count the number of steps or pick landmarks to mark the intervals, use a timer etc. This is a flexible interval run that is done completely at your own choosing and timing but you will run for 25 mins straight.
Hinshaw
Lower body lift prep and mobility
Lift:
Snatch or Overhead Squat
4 @ 54% of 1RM
4 @ 63%
4 @ 67.5%
4 @ 76.5% (advanced - 4+ @ 76.5%)
10 min EMOM 4 @ 54%
WORK:
25 min Fartlek run
For 25 mins, you will alternate between a run/sprint pace and a slower jog/walk pace. The interval distances are up to you, you can count the number of steps or pick landmarks to mark the intervals, use a timer etc. This is a flexible interval run that is done completely at your own choosing and timing but you will run for 25 mins straight.
Tuesday, October 4, 2016
05 Oct 2016
Warm-Up:
Lower body lift prep
Mobility
Lift:
Front Squat or Back Squat
4 @ 54% 1RM
4 @ 63%
4 @ 67.5%
4 @ 76.5% (advanced - 4+ @ 76.5%)
10 min EMOM 4 @ 54%
WORK:
Rx:
5 min AMRAP
5 Hang Cleans (135#/95#)
5 Burpees
*2 minute rest*
5 min AMRAP
5 Thrusters (95#/65#)
5 Kettlebell Swings (2p/1.5p)
Rx2:
4 min AMRAP
5 Hang Cleans (55%-60% 1RM)
5 Burpees
*2 min rest*
4 min AMRAP
5 Thrusters (75#/65#)
5 KBS (1.5p/1p)
Rx3:
3 min AMRAP
5 Hang Cleans (55%-60% 1RM)
5 Burpees
*2 min rest*
3 min AMRAP
5 Thrusters (45#/35#)
5 KBS (less weight)
SILVERS:
Lift: Back squat (same rep scheme as above or modified weight as necessary)
Work:
5 min AMRAP
5 deadlifts @ 40-60% of 1RM or KB deadlifts any weight
5 burpees
Lower body lift prep
Mobility
Lift:
Front Squat or Back Squat
4 @ 54% 1RM
4 @ 63%
4 @ 67.5%
4 @ 76.5% (advanced - 4+ @ 76.5%)
10 min EMOM 4 @ 54%
WORK:
Rx:
5 min AMRAP
5 Hang Cleans (135#/95#)
5 Burpees
*2 minute rest*
5 min AMRAP
5 Thrusters (95#/65#)
5 Kettlebell Swings (2p/1.5p)
Rx2:
4 min AMRAP
5 Hang Cleans (55%-60% 1RM)
5 Burpees
*2 min rest*
4 min AMRAP
5 Thrusters (75#/65#)
5 KBS (1.5p/1p)
Rx3:
3 min AMRAP
5 Hang Cleans (55%-60% 1RM)
5 Burpees
*2 min rest*
3 min AMRAP
5 Thrusters (45#/35#)
5 KBS (less weight)
SILVERS:
Lift: Back squat (same rep scheme as above or modified weight as necessary)
Work:
5 min AMRAP
5 deadlifts @ 40-60% of 1RM or KB deadlifts any weight
5 burpees
Monday, October 3, 2016
04 Oct 2016
Warm-Up:
Upper-body lift prep
Shoulder mobility prep
Lift:
Push Jerk or Press
4 @ 54% of 1Rm
4 @ 63%
4 @ 67.5%
4 @ 76.5% (advanced - 4+ @ 76.5%)
10 min EMOM 4 @ 54%
WORK:
21-15-9
Back Squat
KB Swing
Rx:
225/157.5
2p/1.5p
Rx2:
55%-60% 1RM
1.5p/1p
Rx3:
55%-60% 1RM
1p/>1p
Upper-body lift prep
Shoulder mobility prep
Lift:
Push Jerk or Press
4 @ 54% of 1Rm
4 @ 63%
4 @ 67.5%
4 @ 76.5% (advanced - 4+ @ 76.5%)
10 min EMOM 4 @ 54%
WORK:
21-15-9
Back Squat
KB Swing
Rx:
225/157.5
2p/1.5p
Rx2:
55%-60% 1RM
1.5p/1p
Rx3:
55%-60% 1RM
1p/>1p
Sunday, October 2, 2016
03 Oct 2016
Warm-Up:
Hinshaw
Lower body lift prep and mobility
Lift:
Power Clean or Deadlift
4 @ 54% of 1RM
4 @ 63%
4 @ 67.5%
4 @ 76.5% (advanced does 4+)
10 minute EMOM 4 reps @ 54%
WORK:
Rx:
4 x 400m sprint
5 minute rest
4 x 200m sprint
Rx2:
3 x 400m sprint
5 minute rest
3 x 200m sprint
Rx3:
6 x 200 m sprint (3 minute rest between rounds)
SILVERS:
Lift: Deadlift (same rep scheme as above)
Work: Same
Hinshaw
Lower body lift prep and mobility
Lift:
Power Clean or Deadlift
4 @ 54% of 1RM
4 @ 63%
4 @ 67.5%
4 @ 76.5% (advanced does 4+)
10 minute EMOM 4 reps @ 54%
WORK:
Rx:
4 x 400m sprint
5 minute rest
4 x 200m sprint
Rx2:
3 x 400m sprint
5 minute rest
3 x 200m sprint
Rx3:
6 x 200 m sprint (3 minute rest between rounds)
SILVERS:
Lift: Deadlift (same rep scheme as above)
Work: Same
Subscribe to:
Posts (Atom)