08/13/16
4 rounds (20 min.)
pistol squat x 6
rope climb x 1
handstand walk 10m
toe to bar (strict) x 10
pullup x 10
plyo pushup (max height) x 3
muscle up x 3
double under x 50
---
push press (1:4 tempo) 4 x 6
internal/external rotation w/dumbbell x 6/6
strict press 3 x 6
shoulder shocker 3 x 10/10/10
Sunday, August 14, 2016
08/12/16 - clean, front squat
08/12/16
dynamic warmup
emom 10 minutes
clean pull + power position (hold 5 sec.) + hang at knee (hold 5 sec.) + clean
---
front squat (185) eccentric 4 sec. + quarter ROM + concentric 4 x 6
dynamic warmup
emom 10 minutes
clean pull + power position (hold 5 sec.) + hang at knee (hold 5 sec.) + clean
---
front squat (185) eccentric 4 sec. + quarter ROM + concentric 4 x 6
Thursday, August 11, 2016
run, row, jump, slam, burpee, etc.
08/11/16
dynamic warmup
2 rounds (40 minute time cap)
1 overhead (45) lunge x 30
run 200m
2 wallball x 30
run 200m
3 slamball (10) 30
run 200m
4 burpee box jump (24") x 25
run 200m
5 slamball (30) 25
run 200m
6 box jump (24/30") x 20
run 200m, row 250m
7 burpees x 20
run 200m, row 250m
---
(6, row 100m)
dynamic warmup
2 rounds (40 minute time cap)
1 overhead (45) lunge x 30
run 200m
2 wallball x 30
run 200m
3 slamball (10) 30
run 200m
4 burpee box jump (24") x 25
run 200m
5 slamball (30) 25
run 200m
6 box jump (24/30") x 20
run 200m, row 250m
7 burpees x 20
run 200m, row 250m
---
(6, row 100m)
Wednesday, August 10, 2016
press, pull, dip, row, hollow, headstand, tuck, etc.
08/10/16
workout 1
run 10 minutes
sprint 60m x 8
workout 2
3 rounds
rear shoulder press x 15
pullups x 15
---
3 rounds
ring dips x 15
supine rows x 15
---
hollow hold 10:20 second intervals x 6
headstand 10:20 second intervals x 6
bar tuck and invert hang 4 x 5
workout 3
3 rounds
row 2 miles (1:57 pace)
row 800m (2:45 pace)
---
workout 1
run 10 minutes
sprint 60m x 8
workout 2
3 rounds
rear shoulder press x 15
pullups x 15
---
3 rounds
ring dips x 15
supine rows x 15
---
hollow hold 10:20 second intervals x 6
headstand 10:20 second intervals x 6
bar tuck and invert hang 4 x 5
workout 3
3 rounds
row 2 miles (1:57 pace)
row 800m (2:45 pace)
---
Tuesday, August 9, 2016
08/09/16 - sled, medball, press, run, pullup, row, plank
08/09/16
dynamic warmup
hand release pushup (strict) x 30 + hand release pushup (modify if necessary) x 30
sled push (135) 20 yards, unload sled
sled push (unloaded) 20 yards x 2, reload sled
sled push (135) 20 yards
medball ground to shoulder (80) x 50
single arm bench press (55) x 50
run 400m (1:30)
pullup x 30
trx row x 50
row 500m (1:53)
weighted plank (25/45#) accumulate 5 minutes
dynamic warmup
hand release pushup (strict) x 30 + hand release pushup (modify if necessary) x 30
sled push (135) 20 yards, unload sled
sled push (unloaded) 20 yards x 2, reload sled
sled push (135) 20 yards
medball ground to shoulder (80) x 50
single arm bench press (55) x 50
run 400m (1:30)
pullup x 30
trx row x 50
row 500m (1:53)
weighted plank (25/45#) accumulate 5 minutes
08/08/16 - bench, chinup, row
08/08/16
dynamic warmup
bench (4:1 tempo) 4 x 6
chinup (1:4 tempo) 4 x 6
single arm bench 3 x 8/8
db row 3 x 5/5
dynamic warmup
bench (4:1 tempo) 4 x 6
chinup (1:4 tempo) 4 x 6
single arm bench 3 x 8/8
db row 3 x 5/5
08/07/16 - clean, tire flip
08/07/16
EMOM 10 minutes, 1 rep every 30 seconds for the last 3 minutes
power clean (205) + hang clean
---
tire flip x 75
EMOM 10 minutes, 1 rep every 30 seconds for the last 3 minutes
power clean (205) + hang clean
---
tire flip x 75
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