Monday – Happy Labor Day

Classes are at: 8a, 9a, 10a

Conditioning:

21,18,15,12,9,6 of:

PC & Jerk (60K/35K) ((HPC & PP is the MOD – Choose Challenging Wt.))

T2B ((MOD = k2e, or  Abwheel k2e))

*30 Double Unders b/t ea. set. – total of 5 sets; If no double under 30sec AD Sprint

* End on 6 T2B

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Sunday FUNday

Strength & Conditioning:

20 mins AMR:

Traveling Ren Row 1 gym Length (35#/20#)

40 Dubs

**Oly Class  – Snatch

 

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Saturday

Strength & Conditioning:

10-1 & 1-10 of:

Wrecking Balls (uptown to dball slam)

Body Blaster (burp,pullup,k2e)

*Every 5 mins: 1 TH loop Run

 

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Friday – LAST “Share the LAB” of the Summer

In Teams of 2 Complete the Following:

60 – HPS (50K/29K)

1 TH Loop Run

6 – Alt Rounds of Cindy

 

60 – OHS (55K/35k)

1 TH Loops Run

6 – Alt Rounds of Cindy

 

60 – Push Press (60K/40K)

1 TH Loop Run

6 – Alt Rounds of Cindy

 

60  – Deadlifts ( 70K/45k)

1 TH Loops Run

6 – Alt Rounds of Cindy

 

*1 Bar per duo

* Reps must be split evenly

*Only one athlete working at a time

*Cannot pile up weights around station

* Must run Loop together

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Thursday

Stamina:

EMOTM for 24 mins:

Min 1: KBS – 15 (green/yellow)

Min 2: Lunge Steps w/ KB – 12 Alt.

Min 3: burpee Box Jump Overs (20”) – 8 reps

 

Pursuit: 20 mins

Snatch Work:

2 Hng Pwr Sn. + 2 OHS

+

Tabata:

Line Tags & Ring Rows

 

Performance:20 mins

Snatch Work – Heavy Single

+

Tabata:

Line Tags & Pullups

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Wednesday – Hump Day, YEAH!

Strength:

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

B) BNP: 3×5 @ 70%

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

+

OTM: 12 mins

Odd: k2e – 10

Even: Push Ups – 10

 

Pursuit: 30 mins (15 @ each super set)

5 sets; rest 60 sec b/t

A1) Broad Jump – D & B

A2) Wall Walk Ins – 2

 

5 sets; rest 60 sec b/t

B1) DB Push Press – AMR in 20s

B2) Wt. Sit Up w/ DB – AMR in 20s

+

AMR – Man Makers in 5 minutes

 

Performance: 30 mins (15 @ each super set)

5 sets; rest 60 sec b/t

A1) HSPU – Strict – AMR in 10s

A2) Rope Climbs – 2 (dudes – legless)

 

5 sets; rest 60 sec b/t

B1) Push Press – AMR in 15s

B2) Alt Pistols – AMR in 15s

+

AMR – Man Makers in 5 minutes (35#/20#)

 

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Tuesday

Stamina:

3 Rounds

500 M Run

15 Pullups

20 KBS (green/yello)

30 Dubs

 

Performance: 20 mins

A1) Box Jump – Go for MAX Height

A2) Inverted Ring Row – If more intensity is needed, add wt.

A3) GHD Sit Ups – 8-10 reps

+

5 Rounds

5 Deadlift @ 120/90

10 Burpee over the bar

 

Pursuit: 20 mins

A1) Rope Climb Work

A2) Dubs – 90s

A3) Side Plank hold, 30s/side

+

5 Rounds

5 Deadlift @ BW

10 Up Downs

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Monday

Strength:

A) Back Squat: 5×5 at 70% of your 1RM

B) CGBP – 5×5 at 70% of your 1RM

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

+

5 mins AMR:

Strict Pullups

Rest 10 mins

5 mins AMR:

Strict Matador Dips

 

Pursuit:

A1) 1 Leg Crank Set – 8 reps @ ea. exercise

A2) Perfect Push Ups – 8 reps

A3) Back Bend/Hip Bridge work – 60s

A4) GHD Bk. Ext Hold – accumulate 60s each set

+

8 mins AMR:

1 TH Loop Run

20R/20L – KB Snatch (green/yellow)

 

Performance:

A) 12 mins every 90s: (8 sets) – add wt. ea. set if possible

1 Pwr Cl + 2 HngPwr Clean + 1 Push Press

B) 12 mins every 2 mins: (8 sets) – Front Squat; add wt. each set if possible

+

8 mins AMR:

1 TH Loop

10R/10L DB Snatch

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