Thursday

Pursuit

A1. Press @21X1; reps @ 6-4-3-1;

A2. Ring Rows @ 21X1; 6 reps

Rest 90 sec b/t; 3 sets

  1. Front rack walking lunges; 12 tough steps; 6 sets; rest 90 sec b/t sets
  2. 20 double unders, 10 chin ups; 5 sets; rest 1 min b/t sets

*If you don’t have DUBS; spend 60 sec practicing ea. set.

 

 

Performance:

  1. Push press x 1/PJ x 1/SJ x 2; rest 2mins x 5; Build

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For time:

100 double-unders

front squats, 21 reps @ 50K/29K

push press, 21 reps

100 double-unders

front squats, 15 reps

push press, 15 reps

100 double-unders

front squats, 9 reps

push press, 9 reps

 

NO LAB CFE @ 730p – Coach John is out of town

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Wednesday, Hump Day – YEAH!

Strength:

  1. Front Squat 3×3 @ 70%
  2. OH Press/BNP (Alternating ea. week) at 80% of 5RM 2×5
  3. Back Extensions 5×10
  4. Strict Pullups 3×12

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NFT:

10-8-6-4-2

– Strict Dips (ring or static, weighted ((1/8 or 1/16)) or unweighted depending on skill & ability)

– Strict Chinups

– Strict HSPU (if no HSPU do 15 total wall walk ins)

 

Pursuit:

4 sets:

10 RDL @2010 tough; build

90 sec AD SPRINT

rest 2 mins b/t sets

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4 sets:

10 db push press; tough

90 sec AD SPRINT

rest 2 mins

 

Performance:

5 rounds for time:

Row 1K

15 pull ups

15 thrusters – 40K/24K

15 burpees

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Tuesday

Pursuit:

  1. Front squat @30X1; 3-3-3-3; rest 2 min

+

200m row @ HIGH Effort

rest walk 45 sec

x4 sets

rest walk 5 min

Then do 3 more sets

*Note: Individual Times for each 200 M Row

 

Performance:

  1. PC – build to a 1RM

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3 Rounds – AFAP!

40 DU

15 KBS 2pd/1.5pd

20 no push up burpee box jumps (20″)

15 KBS 2/1.5pd

AD 15 cals

 

LAB CFE @ 730p

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Monday

Strength:

A.Back Squat 5×5 at 70%

B.CG Bench Press 5×5 at 70%

  1. Power Clean 6X3 – Drop from the top of each rep. Working on Contraction/Explosiveness and speed under the bar

D.1A Dumbbell Row 3×12R & 12L

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5 sets – NFT

10R/L – KB Slasher to 20” Box

Accum. 120s of Hollow Body Hold

Accum. 240s of Hand Balancing

 

Pursuit:

For time:

80 hr pushups

60 walking lunges

2 mile AD

70 wt.’ed MB sit-ups

50 back extensions

30 burpees

 

Performance:

  1. Close grip bench press – build to a 1rm
  2. Wtd Chin Up – build to a 1RM

+

3 rounds:

30-second L-sit hold

20 pull-ups

10 thrusters @ 60K/35K

 

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