Wednesday, Hump day – YEAH!

Strength:

A) Back Sq.:2X5 @ 80% of 1RM

B) CGBP: 3×5 @ 70%

C) BNP: 3×5 @ 70% if you have a 1RM; if not, play with wts.

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GHD – 2  min HOLD (all at once) If you can’t hold for 2 mins, note your time; if you can hold for 2 mins straight no problem, add wt. (5K-10K)

Hollow Body Hold – 120sec total

Side Bridge Hold – 120sec/side

 

Pursuit: 20 mins

A1)  Wall Walks; 2-3 reps

A2)  1A DB Snatch; play with loads; 6R/6L

A3) Sandbag Box Step Ups (8R/8L)

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EMOTM – 12 mins

Odd: Dball Slam – 12

Even: Ring Row – 8

 

Performance: 20 mins

A1) OHS – 5,4,3,2,1

A2) Chinups after each set of OHS; 1 set AMReps

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EMOTM for 12 mins

Odd: Front Sq – 3 (60K/45K)

Even: HSPU -  6/4 (Strict is Rx)

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Tuesday

Stamina:

“Cindy”

AMR in 20 mins:

5 Pullups

10 Push ups

15 Air Squats

 

Performance: 20 mins

A) KB Complex:

3 1 A Swing

3 1 A Cleans

3 1 A Jerks

3 1 A Snatchs

Then switch arms, continuing to move through complex for 20 mins.

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Tabata:

Wall Ball

Rest 1 min

Cal Row

 

Pursuit: 20 mins

A) KB Complex:

3 1 A Swing

3 1 A Cleans

3 1 A Jerks

3 1 A Snatch

Then switch arms, continuing to move through complex for 20 mins.

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Tabata:

Wall Ball

Rest 1 min

Cal Row

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Monday

Strength:

A) Back Squat: 5×5 at 70% of your 1RM

B) Press – 5×5 at 70% of your 1RM

C) Deadlift: 1X5 @ 70% of your 1RM

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NFT (not for time)

5 Sets:

A1)4-6 reps Strict Pullups   (if you need  more intensity add wt: 1/8 BW for DUDES; 1/16 for Chicks)

A2)8- 10 reps Wt.  Pushups w/ wt. on back (15K/5K)

 

Pursuit: 20 mins

A1) Top ½ of ScapJack!

A2)  Broad Jumps X3 attemps /sets

A3)  AbWheel K2E – 20s AMrepsAP

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12 mins AMR:

2R/2L – TGU

4 UpDown Box Jump (15”)

50 Dubs (AD Sprint for MOD)

 

Performance: 20 mins

A1) Ring Dips – AMR in 10s

A2)  Leg Crank – 10’s; 1 set = 10 air Sq, 10 Alt. Lunge Steps, 10 Squat Jumps, & 10 alt jump lunges

A3) Chin Hang HOLD – AMSecAP

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12 mins AMR:

2R/2L – TGU (green/yellow)

4 Burpee Box Jump (24”)

50 Dubs (AD Sprint for MOD)

 

 

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Sunday FUNday

Strength & Conditioning:

2 Rounds

1000 M Run

100 Dubs (100s on the AD)

50 Push ups w/ HR

25 KB Sumo DL (red/green)

 

**Oly Class  – Split Jerks

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Saturday

Strength & Conditioning:

60 – man makers – For Time

* Every 3 minutes Complete: 25 Dubs

* If no Dubs 25s AD Sprint

1 MM = RR +Squat Clean +Thruster

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Thursday

Stamina:

5 Rounds

30 Sit ups

20 Up Downs

10 BS @ 40K/29K

5 Wall Walks

 

Pursuit: 20 mins

A1) Lunge Steps (wt. or unwt.’ed depending on need)

A2)  Wall Walks – 2-3 reps

A3)  Plank Hold – 60s

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4 Rounds

5 K2E

10 DB Thrusters

15 Cals on the Rower

 

Performance:20 mins

A1) HSPU Practice (strict) – (If you need to increase intensity, add orange/red band): 3-5 reps

A2) Legless Rope Climbs

A3) Sled Drive – HEAVY (4reds/3reds) 1 gym length

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UNBROKEN Sets:

For Time:

T2B: 15,20,25 – Drop off after ea. set, then start next set.

*If you drop off within the set, 10 burpees

Wall Ball: 25,35,45 – Drop ball after ea. set, then start next set.

**If you drop ball within the set, 10 burpees

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Wednesday, Hump Day – YEAH!

Strength:

A) Back Sq.:2X5 @ 80% of 1RM

B) CGBP: 3×5; Play with wts, if you have a 1RM complete 3 sets @ 70%

C) BNP: 3×5 @ 70% if you have a 1RM; if not, play with wts.

+

GHD – 2  min HOLD

Hollow Body Hold – 120sec total

Side Bridge Hold – 120sec/side

 

Pursuit: 20 mins

A1) Rope Climbs – Foot holds, pulling from the floor, etc.

A2) Perfect Push Ups – 8-10 reps

A3) Heavy KBS to eye level – 20 reps

+

20-15-10:

Dball Slams

Ring Rows

*1TH Loop b/t ea. set

 

Performance: 20 mins

A) Snatch Complex: 1HngSqSn + 2 OHS

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20-15-10:

Burpee Box Jump Overs (20”)

Goblet Squat (red/green)

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Tuesday

Stamina:

For Time:

50 – KBS (red/green)

40 – Air Sq

30 – Ring Rows

20 – R/L DB Snatches (35#/20#)

10 – Bear Crawls

 

Performance: 20 mins

A)Clean Complex: 1PC + 1 FS  + 1 HSqCl

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2K Row – For Time

 

Pursuit: 20 mins

A)Clean Complex: 3HPC + 3FS

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2K Row – For TIme

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