Tuesday 2018.08.07
Strength
Back Squat
- 2 rep max with a :08 descent and :08 pause in the bottom
Conditioning
For time:
- 400m Run
- 30 Front rack reverse lunges (35/50)
- 100 Double unders
- 30 Front rack reverse lunges
- 400m Run
Monday 2018.08.06
Strength
1A) Single Arm Farmer’s Carry
- 4 x 30m per arm
1B) Weighted Sit Up
- 4 x 10-15
Conditioning
4 Rounds
In 2:00, complete:
- 12/10 Calorie bike or row
- 10 Deadlifts (185/125)
- Max lateral burpees over the bar
Rest 1:00 between rounds.
Week of 2018.08.06 Preview
Microcycle Preview
- Monday: strongman
- Tuesday: back squat
- Wednesday: clean
- Thursday: behind the neck strict press
- Friday: frankenstein squat
- Saturday: team workout
Saturday 2018.08.04
Conditioning
Work in teams of 3.
- Station 1: 1:00 Sandbag Chest Hold
- Station 2: Max Burpees
- Station 3: Rest
Continue rotating every minute until 150 burpees have been completed. Then move immediately into:
- Station 1: 1:00 Plank Hold
- Station 2: Max Dumbbell Thrusters (35/25)
- Station 3: Rest
Continue rotating every minute until 150 dumbbell thrusters have been completed. Then move immediately into:
- Station 1: 1:00 Farmer’s Hold
- Station 2: Max Calorie Bike or Row
- Station 3: Rest
Continue rotating every minute until 150 calories have been completed.
27:00 time cap.
Reps at station 2 do not count until the athlete at station 1 is performing the hold.
If your team completes the 150 reps with time remaining on your one minute station, move on to the next segment but do not rotate stations. In other words, if the 150th burpee is completed with :30 left in the minute, the athlete doing the burpees will immediately start working on the dumbbell thrusters and the athlete holding the sandbag will immediately move into a plank.
Friday 2018.08.03
Strength
Every minute on the minute for 12:00:
- Power Snatch (pos.1) + 2 Overhead Squats
Conditioning
For time, 10-8-6-4-2:
- Weighted strict pull ups (35/25)
- Wall walks
- 50m Farmer’s carry after each round
15:00 time cap.