Oct 13, 2016
Strength
Hang Power Clean + Split Jerk
Performance:
Fitness:
- Take 4-6 sets to build until technique degrades
Conditioning
Every minute, on the minute, for 20:00:
- Hang Power Clean x 3 @ 70-80% of today’s heaviest lift
- Kipping Handstand Push Ups x 4-8
*Try and get a few more reps of handstand push ups than last week.
*Scale handstand push ups to strict handstand push ups from a box.
Optional Independent Work
3 Sets:
- 1 1/4 Front Squat x 2
- Kipping Muscle Ups x 5
- Push Jerk x 6
Oct 12, 2016
Strength
Hang Squat Snatch
Performance:
Fitness:
- 4-6 sets to build up in weight until technique degrades
Conditioning
Every minute, on the minute, for 20:00:
- Hang Squat Snatch x 3 @ 70-80% of today’s heaviest lift
- Kipping Pull Ups x 4-8
*Try and do a few more pull ups than last week.
Optional Independent Work
3 Sets:
- Snatch Grip Romanian Deadlifts x 4 (pause 1s at knee on the way up)
- Handstand Walk x max distance
- Barbell Curl x 8 @ 30X0
Oct 11, 2016
Strength
1A) Push Press
Performance:
Fitness:
- 4-6 Sets of 2-4 reps @ 22X1
1B) Weighted Ring Rows with a false grip
*Only complete 4 sets of ring rows. Do not start to alternate between push press and ring rows until you are get towards your heavier (last 4) sets.
Conditioning
Complete as many rounds as possible in 14:00 of:
- 8 Push Ups
- 10 Box Jumps (24/20)
- 12 Kettlebell Swings (70/53)
Optional Independent Work
3 Sets:
- 8 Dumbbell Floor Press
- 8 Chest to Ring Pull Ups
- 10 Cuban Press
Oct 10, 2016
Strength
Back Squat
Performance:
Fitness:
- 4-6 Sets of 2-4 reps @ 40X1
Conditioning
In 4:00, climb the ladder, adding 3 reps every round:
- Wall Balls (20/14)
- Double Unders x 3 (9, 18, 27… reps)
2:00 Active Rest
In 4:00, climb the ladder, adding 3 reps every round:
- Overhead Squats (95/65)
- Burpees
2:00 Active Rest
In 4:00, climb the ladder, adding 3 reps every round:
- Dumbbell Thrusters (45/30)
- Calories on the Rower
*Important Note*
Fitness group and those not comfortable yet with the barbell will scale the overhead squats to medicine ball cleans.
Optional Independent Work
5 Sets:
- 3 Position Paused Clean @ >75%
Pause 1 second at the high hang, mid-thigh, knee.
3 Sets:
- 10 Tall Box Steps Ups
- 10 Back Extensions to 45 degrees
- 30s of Double Unders
- 8-12 Calf Raises
Oct 9, 2016
Strength
Take 1-2 Warm Up Sets of:
- 3-5 Butterfly or Kipping Pull Ups
Complete 1 Max Effort, Unbroken Set of:
- Kipping or Butterfly Pull Ups
Take 1-2 Warm Up Sets of:
- 3-5 Kipping Handstand Push Ups
Complete 1 Max Effort, Unbroken Set of:
- Kipping Handstand Push Ups
*Important Notes*
If you do not have 5+ strict pull ups, you will perform 3 sets of:
If you have strict pull ups, but no more than 10 kipping pull ups, you will perform 3 sets of:
If you do no have 3+ Strict Handstand Push Ups, you will perform 3 sets of:
- 4-8 Strict Handstand Push Ups on boxes
If you have strict handstand push ups, but do not have 10+ kipping handstand push ups, you will perform 3 sets of:
- 4-6 Kipping Handstand Push Ups
Strength
Every minute, on the minute, for 12:00:
- Dips on Boxes x 6-8
- Muscle Up Transition x 2-4
- Wall Facing Handstand Shoulder Taps x 6-8 per side
Conditioning
Complete as many rounds as possible in 7:00 of:
- 5 Strict Knee Raises
- 5m Crab Walk
- 5m Seal Drag
- 5 V Ups
Optional Independent Work
3 Sets:
- Band U x 10
- Band Tricep Push Down x 25
- Band Y x 10
