Thursday

Pursuit:

A1. KB Sumo Deadlift – 12 reps; TnG

A2. HR Push Ups; 8-12 reps

5 sets; Rest 90 sec b/t sets

+

18 mins EMOM:

ODD: AMR Burpees for 30 sec

Even: AMR Cal Row for 30 sec

 

Performance:

A1. RDL – Build to a heavy triple @ 30X0

A2. 1L Box Step up – Build to a heavy 3 rep/leg

5-7 sets; RAN

+

18 mins EMOM:

ODD: AMR Burpees for 30 sec

Even: AMR Cal Row for 30 sec

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Wednesday

Pursuit:

KB Complex – 25 mins

3 1A swing

3 1A Clean & S2OH (press, push press, or jerk)

3 1 A Snatch

Rest as needed; Go up and wt. as skill and proficiency allow

+

Tabata:

Line tags & Sit Ups

 

Performance:

KB Complex – 25 mins

3 1A swing

3 1A Clean & S2OH (press, push press, or jerk)

3 1 A Snatch

Rest as needed; Go up and wt. as skill and proficiency allow

+

Tabata:

Line tags & Sit Ups

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Tuesday

Pursuit:

  1. Inverted Work; HS holds, Wall Walks, Hand Balance, etc. – 15 mins

– During rest periods complete: 20 Abwheel k2e + 20 sec side bridge/side

  1. Double Under Practice – 15 mins; During rest perform 60 seconds of Hip Bridge/knee hug/ knee drops/Plow/pancake
  2. Sorenson Hold on the GHD – Goal is 2 mins straight. If you break before 2 minutes note your time.

+

2K Row for Time

Performance:

A1. HSPU Strict, AMR

A2. 15 Unbroken Dubs, 20 unbroken dubs, 25 unbroken Dubs, and then back down, 20, 15, rest. Must stop, pause, re-set b/t unbroken set work.

A3. Jump Lunges with SB – 10 alt.

X 5 sets, rest 2 mins b/t sets

+

50/35 Strict Pullups – For Time

+

75/50 Ring Push Ups – For Time

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Monday

Pursuit

5X

A1. Ring Rows, AMR in 20seconds; rest 10s

A2. Heavy UNBROKEN KBS (eye level) – 15 reps; rest 10s

A3. Box Jump Step Down @ 24”/20” – 15 reps; rest 10s

Rest 90 seconds b/t sets

+

5X

B1. DB Push Press – 12 reps

B2. Wt. Lunge Steps – 12 alt steps

B3. Hollow Body Hold – Accumulate 30s

Rest 90 secs b/t sets

 

Performance:

  1. Power Clean: 2,2,2,2,2,2 – 20 minutes. Warm up & then Build quickly. Last double could be around 80% of 1RM. 90sec rest b/t attempts. Does not need to be TnG.

+

EMOTM: 18 mins

Odd: Front Squat – 4 reps @ 30X0; moderate weight. 65-70% of 1RM; TEMPO is crucial, pull from floor

Even: DB Ren Row – 8 reps @ 35#/20#

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Saturday

Pursuit & Performance:

AMR in 20 mins:

3 Wall Walks

7 Pullups

12 KBS (green/yellow)

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Sunday FUNday

Pursuit & Performance:

3 Th Loop Runs

then…

50 – Double Unders

40 – 24” Box Jump Step Downs

30 – Burpee jump on to Red/Blue bumper plate

20 – OH Walking Lunge Steps with a plate (blue/green)

10 – GHD Sit Ups

20 – OH Walking Lunge Steps with a plate (blue/green)

30 – Burpee jump on to Red/Blue bumper plate

40 – 24” Box Jump Step Downs

50 – Double Unders

then…

3 TH Loop Runs

 

LAB Oly Class @ NOON with Coach Steve: Snatch

 

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Friday

Pursuit

A1. Unbroken sets of Heavy KBS (eye level); 20 reps

A2. Unbroken sets of Wall Ball – 15 reps

Rest 3 mins

X4 sets

+

10 rounds for time:

10 k2e

10 box jump step down

 

Performance:

  1. Weighted pullup/chin up; build to a max
  2. Bench press 10×10; rest 1 min b/t @60% 1rm

+

3 rounds for time:

15 burpees

15 kbs

15 thrusters 40K/24K

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Thursday

Pursuit:

  1. Deadlift; build to a 5rm TnG
  2. Front squat; 6×3; rest 1 min b/t; slow build

+

On the min for 18 min:

Min 1- 1 tough TGU Right

Min 2- 1 tough TGU Left

Min 3- 12 wt.ed 15 with KB

 

Performance:

AM

  1. Front squat; build to a 3 rep max
  2. 10 sets of 3 unbroken MU; If no MU – 10 sets of 3 UNBROKEN C2B

+

5 rounds for time:

5 TnG deadlift @ 120K/80K

10 burpees

 

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