Wednesday 2018.08.01
Strength
1A) Behind the Neck Strict Press
- 4 x 3-5 @ 21X2
1B) Single Arm Dumbbell Row
- 4 x 10-12 @ 20X0
Conditioning
5 Rounds for time:
- 300m Run
- 20/15 Calorie bike or row
- 15 Dumbbell push press (35/50)
Tuesday 2018.07.31
Conditioning
Repeatability test.
Complete four rounds each for time:
- 250m Row
- 12 Burpees over the erg
- 12 Box jumps with step down (24/20)
- 12 Kettlebell swings (70/53)
- 20/15 Calorie assault bike
Rest 3:00 between rounds (or alternate rounds with a partner)
You will reverse the order of the workout each round. Rounds 1 and 3 start with on the rower and work through as written. Rounds 2 and 4 start on the assault bike and work through in reverse order. This is meant to challenge your ability to pace. The goal is to hold every round to the same time.
Monday 2018.07.30
Strength
Back Squat
- Build to a 2 rep max with a :10 descent and :10 pause in the bottom each rep.
Conditioning
For time:
- 60/50 Calorie bike or row
then complete 3 rounds of:
- 15 Toes to bar
- 20 Alternating reverse lunges with dumbbell farmer’s carry (35/50)
Week of 2018.07.30 Preview
Programming Note
This is the first week of a new 12-week cycle.
Please click here for a full breakdown of the upcoming cycle.
Microcycle Preview
- Monday: tempo back squats
- Tuesday: conditioning tester
- Wednesday: behind the neck strict press
- Thursday: frankenstein front squats
- Friday: snatch
- Saturday: team workout
Saturday 2018.07.28
Conditioning
In teams of 3, alternating full rounds, complete as many rounds as possible in 15:00:
- 100m Run
- 10 Axle Bar Deadlifts (135/95)
- 10 Axle Bar Shoulder to Overhead (135/95)
Rest 5:00
In teams of 3, alternating full rounds, complete as many rounds as possible in 15:00:
- 10 Burpees
- 10 Toes to Bar
- 10 Burpees