Wednesday 2017.09.20

Strength

3 Sets:

  • 10-12 Dumbbell Bench Press
  • 1-2 L-Seated Legless Rope Climb

Conditioning

Complete as many rounds as possible in 16:00:

  • 200m Seabag Run (60/40)
  • 10 Strict Handstand Push Ups

Fitness

  • 200m Seabag Run
  • 10 Push Ups

Tuesday 2017.09.19

Strength

3 Sets:

  • 60m Sandbag or Seabag Carry (heavy)

Rest as needed between sets.

Conditioning

In teams of 3, complete as many rounds as possible in 20:00:

  • 100 Cal Bike or Row (OPWAAT)
  • 60 Synchro Kettlebell Swings (53/35) (2 people working)
  • 20 Synchro High Five Burpees

Monday 2017.09.18

*Programming Note*

This is a deload/transition week. We have finished our “off-season” training and we are transitioning into “pre-season” training. You have all done a great job throughout the off-season, getting stronger and developing an aerobic base. Enjoy this transition week and stay tuned for more on what our pre-season training is going to look like.

Strength

Overhead Squat

  • 5 x 3-4 @ 33X1, building

Conditioning

“Jackie”

For time:

  • 1000m Row
  • 50 Thrusters (45/35)
  • 30 Pull Ups

Compare to 2017.08.14

Friday 2017.09.15

Strength

Back Squat

Performance:

  • Establish a 3 rep max

Fitness:

  • 4 x 2-4 @ 20X1

Conditioning

Complete as many rounds as possible in 10:00:

  • 3 Man Makers (35/25)
  • 10 Alternating Dumbbell Step Ups (35/25)

Choose a box height for the step ups that puts you slightly below parallel.

Thursday 2017.09.14

Strength

1A) Push Jerk

  • 4 x 1

Pause 2 seconds in the receiving position.

1B) Ring Pull Ups

  • 4 x 4-6 @ 21X1

Performance: Strict Muscle Up

  • 4 x 1-3

Conditioning

“Nate”

Complete as many rounds as possible in 20:00:

  • 2 Muscle Ups
  • 4 Handstand Push Ups
  • 8 Kettlebell Swings (70/53)

Fitness:

Complete as many rounds as possible in 20:00:

  • 2 Strict Pull Ups
  • 4 Push Ups
  • 8 Kettlebell Swings