Sunday

Reminder: Yoga at 9a
For Time:
50 Cal Row
50 HSPU or 10 WW for MOD
50 Alt prisoner Step ups – 24/20
35 Cal Row
35 HSPU or 7 WW
35 Alt prisoner Step ups – 24/20
20 Cal Row
20 HSPU or 4 WW
20 Alt prisoner Step ups – 24/20

Friday

Share the LAB
For Time:
100 KBS – 32/24
100 Burpee Box Jump Overs – 24/20
100 Cal AD
400 M Run each person in the pair – One person at a time
100 Cal AD
100 Burpee Box Jump Overs
100 KBS
* Slice and dice reps as you wish b/t duo’s. Each person will run 400m, one person at a time.
* must clear the box for Rx

Thursday

A. Coach will warm you up accordingly.
+
B. Front Squat; 2,2,1,1,1 – If feeling good, go for a new 1RM
C. Bench Press; 2,2,1,1,1 - If feeling good, go for a new 1RM
D. Find heavy Complex for the day: (12-15 minutes)
1 Clean Grip Snatch + 2 Push Press (you can receive the clean grip snatch in a power stance OR split stance)
+
6 min AMR: @ 60-65% @ Part D

Wednesday

Reminder Yoga with Katie @ 6a
A. Coach will warm you up accordingly.
+
B. Strict Press; 2,2,1,1 – If feeling good, go for a new 1RM
C. 1 Snatch Pull + 1 Snatch High Pull – 12 minutes, build
D. Find Heavy Complex for the day: 1HPS + 2 OHS
+

6 min AMR @ 60-65% of Part D

Monday

A. Coach will warm you up accordingly.+
B. Wtd Pullups; 4,4,4,4; if cannot complete wtd pullups, practice slow negatives, 3-5 reps x 3 sets, rest as needed. If cannot complete a slow negative (looking for at least 4-5 second time travel down to the bottom) complete chin hang, accumulate 3 minutes total, rest as needed.
C. Single Leg Rear Foot Elevated Split Squat – barbell loaded in back rack position, 3 X 3R/3L
D. Find Heavy Complex for the day: 1 PC & POwerJerk + 2 Front Squats (12-15 minutes)
+
6 min AMR @ 60-65% of Part D

Sunday

Reminder: Yoga at 9a
For Time:
30/25 – Cal AD
Then
10-9-8-7-6-5-4-3-2-1 of:
KBS
Goblet Squat
Then
30/25 Cal Row
Then
10-9-8-7-6-5-4-3-2-1 of:
Strict Pullups
Push ups
Then
30/25 Cal Ski
* you choose wts on KB loaded movements
 

Friday

Share the LAB
Under a running clock of 20 minutes, Splitting all Reps at ½ ea. complete as many rounds and reps of the following:
60 Cal Row
50 BJSD 24/20
40 KB C & J – you choose wts.
30 WB
20 Burpees
200 M Run (each person will reach 200M before next set begins)

Thursday

A. Coach will warm you up accordingly.
+
B. Bench Press; 8,6,4
C. Single Leg Rear Foot Elevated Split Squat – barbell loaded in back rack position, 3 X 6R/6L
D. Find Heavy Complex for the day: 2Push Press + 2Power Jerk (15 min)
+
3 min AMR @ 80-85% of Part D

Wednesday

Reminder Yoga with Katie @ 6a
A. Coach will warm you up accordingly.
+
B. Strict Press; 3,3,2,2
C. Deadlift: 1,1,1,1,1….. – Challenging, not a new 1RM
D. Find Heavy Complex for the day: PC + Thruster (15 min)
+
3 min AMR @ 80-85% of Part D

Monday

A. Coach will warm you up accordingly.
+
Cyclical Aerobic Work: 5-7 sets – you choose your wts.
Run 400m (1:30-2:30)
20 Alt DB Snatches (:40s-1:15)
200m Single Arm DB OH Carry (100m/arm) (2:00 – 3:00)
25 AbMat Sit ups (:20s-:50s)
rest 4 minutes
NOTES:
- Same DB wt. should be used for Snatch & Carry – Choose wt. wisely
- Complete each set at the exact same pace.
- Rx goes to those that can complete all sets within 3 seconds of each other.

Thursday

A. Coach will warm you up accordingly.
+
Cyclical Aerobic Work: 5-7 sets – you choose your wts.
Ski – 500/350m (2:00-2:30)
Run 300m – out the front door after Ski, take a left out of parking lot and around to the gate (1:00 – 1:30)
 20 Wall Ball Toss (:45 – 1:30)
10/7 Strict Pullup/Chin up/mixed grip (1:00-2:00)
rest 4 minutes
NOTES:
- If WB Toss is an easy movement for you, try to complete 20 UNBROKEN every set.
- Rx goes to those that can complete all sets within 3 seconds of each other.

Tuesday

A. Coach will warm you up accordingly.
+
B. Bench Press; 10,10,10
C. Single Leg Rear Foot Elevated Split Squat – barbell loaded in back rack position, 3 X 8R/8L – small build each set if possible
D. Find Heavy Complex for the day: 2Push Press + 2Power Jerk (15 min) – From the floor
+

4 min AMR @ 70% of Part D – From the floor

Monday

A. Coach will warm you up accordingly.
+
B. Front Squat; 4,4,3,3,
C. Bench Press; 8,6,6
D. Find heavy Complex for the day: (15 minutes)
Deadlift + HPC + PP + LungeR/LungeL (front rack)
+
4 min AMR: @ 75% @ Part D