Friday 2017.10.20

Strength

Overhead Squat

  • Build to a heavy single with a 5 second descent and a 5 second pause in the bottom.

Conditioning

“Nancy”

Five rounds for time:

  • 400m Run
  • 15 Overhead Squats (95/65)

20:00 Cap.

Compare to 20170711.

Thursday 2017.10.19

Conditioning Preparation

Perform at 100% effort:

  • 8 Calorie Bike or Row
  • 8 Alternating Dumbbell Snatch (35/50)
  • 8 Burpees

Rest until recovered.

Perform at 75-80% effort:

  • 8 Calorie Bike or Row
  • 8 Alternating Dumbbell Snatch (35/50)
  • 8 Burpees

The purpose of these rounds is to get an understanding of pacing. You are going to want to hold back a bit on the first round of today’s conditioning.

Conditioning

15-25-35 Reps for time:

  • Calorie Bike or Row
  • Alternating Dumbbell Snatch (35/50)
  • Burpees

Pacing is going to be important in this workout. You do not want to spike you heart rate on the round of 15. There is still a lot of work to be done after that and you want to feel fresh after that round. The workout begins at the round of 35. You should feel confident there so you can kick it into gear. You will not feel confident if you go too fast on the round of 15.

Wednesday 2017.10.18

Strength

Every minute on the minute for 12:00:

  • Slow Clean Pull x 2 + Hang Clean (Position 2)

Build.

Conditioning

Every 3:00 x 5 rounds:

  • 15/10 Calorie Bike or Row
  • 8 Hang Power Cleans @ 60-70% of today’s heaviest lift

 

Tuesday 2017.10.17

Conditioning

Every minute on the minute for 10:00:

  • Minute 1: Dumbbell Push Press x 10
  • Minute 2: Rope Climb x 1

Rest 2:00

Every minute on the minute for 10:00:

  • Minute 1: Handstand Hold x 30 seconds
  • Minute 2: Sandbag Chest Hold x 30 seconds

Rest 2:00

Every minute on the minute for 10:00:

  • Minute 1: Unbroken Chest to Bar Pull Ups x 6-12
  • Minute 2: Unbroken Strict Handstand Push Ups x 6-12

*Please choose a progression that is appropriate for you.*

Some progression options include:

  • Rope Climb > Rope Climb Drill
  • Handstand Hold > Wall Facing Handstand Hold > Angled Wall Hold
  • Chest to Bar Pull Ups > Chin over Bar Pull Ups > Kip Swing + Ring Rows
  • Strict Handstand Push Ups > Box Handstand Push Ups > L-Seated Dumbbell Press

Monday 2017.10.16

Strength

Back Squat

Performance: Every 2 minutes for 8 sets

  • 5 @ 55%
  • 5 @ 65%
  • 3 @ 75%
  • 2 @ 85%
  • 2 @ 90%
  • 3 x 5 @ 85%

Fitness:

  • 4 x 3-5 @ 21X1

Conditioning

On a continuously running clock, at 0:00 complete for time:

  • 21 Double Kettlebell Deadlifts (53/70)
  • 21 Box Jumps (20/24)
  • 15 Double Kettlebell Deadlifts
  • 15 Box Jumps
  • 9 Double Kettlebell Deadlifts
  • 9 Box Jumps

Rest until the clock reaches 8:00 and complete for time:

  • 21 Calorie Bike or Row
  • 21 Wall Balls (14/20)
  • 15 Calorie Bike or Row
  • 15 Wall Balls
  • 9 Calorie Bike or Row
  • 9 Wall Balls

There is a 6:00 time cap on each piece.