Aug 25, 2016
Strength
Deadlift
Performance:
Fitness:
Conditioning
Complete as many rounds as possible in 17:00 of:
- 20 Kettlebell Swings (70/53)
- 15 Calorie Bike or Row
- 10m Lateral Crawl per side
Optional Independent Work
5 Sets:
Perform a snatch from the knee, then above the knee.
Complete as many rounds as possible in 13:00 of:
- 10 Kettlebell Snatches per arm (53/35)
- 15 Calorie Row
- 10m Crawl Backwards
- 10m Crawl Forwards
Aug 24, 2016
Strength
5 Sets:
Performance:
- 3 Touch and Go Squat Cleans + 1 Push Jerk
Fitness:
- 3 Hang Cleans + 1 Push Jerk
Conditioning
In 14:00, climb the ladder, adding 3 reps every round:
- Dumbbell Thrusters (35/20)
- Calorie Row or Bike
Rest 1:1. If 3 thrusters and 3 calories takes 30 seconds, rest 30 seconds. Then begin the round of 6’s. If 6 thrusters and 6 calories takes 60 seconds, rest 60 seconds.
Optional Independent Work
3 Sets:
- 1 Snatch Balance with a pause in the bottom
- 3-5 Ring Kipping + 3-5 Kip to Catch
- 8 Strict Press
Aug 23, 2016
Strength
Every minute, on the minute, for 8:00:
Performance:
- 4 Touch and Go Power Snatch @ >65%
Fitness:
- 4 Hang Power Snatch (light-medium weight across)
Conditioning
5 Sets:
- 30s Max Alternating Dumbbell Snatch (65/45)
- 30s Rest
- 30s Max Burpees
- 30s Rest
- 30s Max Alternating Leg Dumbbell Step Up (20″ 65/45)
- 30s Rest
Optional Independent Work
3 Sets:
- 2 Snatch Grip Romanian Deadlifts with a 1s pause at the knee on the way up.
- 5-10 Wall Facing Shoulder Shifts
- 8 Seated Dumbbell Curls @ 30X0
Aug 22, 2016
Strength
4 Sets:
- Close Grip Bench Press x 3 @ 85-90% @ 20X0
- Supinated Grip Weighted Pull Up x 3 @ 85-90% @ 20X0
Rest 60-90 seconds between exercises.
Conditioning
Complete as many rounds as possible in 15:00 of:
- 14 Calorie Bike or Row
- 12 Push Press (115/75)
- 10 Ring Rows
- 8 Box Jumps (30/24)
Optional Independent Work
Rest 5:00 and repeat the conditioning workout.
Aug 21, 2016
Strength
Back Squat
Performance:
Fitness:
Conditioning
4 Sets:
Complete as many rounds as possible in 4:00 of:
- 8 Wall Balls (30/20)
- 20m Farmer’s Carry (heavy)
- 8 Calorie Row
You will jog for 4:00 in between sets.
Optional Independent Work
5 Sets:
- Hang Power Clean x 3 @ 75-80%
3 Sets:
- 8-12 Single Leg Calf Raises
- 6 Tall Box Step Ups per leg
- 6-10 Glute Ham Raises
