Monday 2019.07.22

Jul 21, 2019

Strength

1a) Bulgarian Split Squat

  • x 6/leg x 4 sets

1b) Cossack Squat

  • x 6/leg x 4 sets

Conditioning

Every :30 for 10 rounds:

  • 10 Wall Balls

Move immediately into every :30 for 10 rounds:

  • 5 Burpee Box Jump Overs

Move immediately into every :30 for 10 rounds:

  • 8/6 Calories

Week of 2019.07.22 Preview

Jul 21, 2019

Microcycle Preview

Great work everyone! We just finished our off-season powerlifting cycle and you all crushed it. This is a transition week and we will begin our next cycle the following week.

  • Monday: single leg strength exercises
  • Tuesday: single arm push and pull
  • Wednesday: long conditioning
  • Thursday: midline strength
  • Friday: heavy lunges
  • Saturday: team workout

Saturday 2019.07.20

Jul 19, 2019

Conditioning

Working in a team of 4, complete 2 rounds of the following:

  • 50 Synchro Burpees

Then partner 1 and 2 complete:

  • 100 Kettlebell Swings (70/53) (one person working at a time)

At the same time as partners 1 and 2 are doing swings, partner 3 and 4 complete:

  • 100 Box Jump Overs (one person working at a time)

When both pairs have finished the 100 reps, switch stations and compelte another 100 reps at the other station.

One round is complete when both pairs have completed both stations. You will then go back to the burpees and complete another round.

 

Friday 2019.07.19

Jul 18, 2019

Strength

1A) Back Squat

  • Build to a heavy single with a :03 descent
  • Complete 2 more sets of 1 rep at that weight with no tempo restriction

1B) Monster Walk

  • x 15/direction x 4 sets

Conditioning

10 Rounds for time:

  • 4 Thrusters (115/75)
  • 30 Double Unders

Thursday 2019.07.18

Jul 17, 2019

Conditioning

With a partner, complete for time:

2 rounds:

  • 800m Run together
  • 80 Calories (one person working at a time)

Rest 5:00

2 Rounds:

  • 80 Calories (one person working at a time)
  • 800m Run together

35:00 time cap including the rest.