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)
Monday, October 10, 2016
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
Thursday, September 29, 2016
30 Sept 2016
Warm Up:
Lower body lift prep
mobility/squat therapy
REVIEW: OHS
STRENGTH: Find 1RM OHS
WORK: 21-15-9
Thruster 135/95
Wallball (14/10 to 10/9)
SILVERS:
Lower body lift prep
Mobility
Review: Thruster
Strength: Work up to heavy set of 3 thrusters
REVIEW: Behind the neck press
WORK:
12 MIN AMRAP
5 BTN Press (use dowel , 15# bar, or barbell with weights)
10 Ring Rows
15 Leg raises
Lower body lift prep
mobility/squat therapy
REVIEW: OHS
STRENGTH: Find 1RM OHS
WORK: 21-15-9
Thruster 135/95
Wallball (14/10 to 10/9)
SILVERS:
Lower body lift prep
Mobility
Review: Thruster
Strength: Work up to heavy set of 3 thrusters
REVIEW: Behind the neck press
WORK:
12 MIN AMRAP
5 BTN Press (use dowel , 15# bar, or barbell with weights)
10 Ring Rows
15 Leg raises
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