Monday

Happy Memorial Day
Gym is open for a limited class schedule: 8a, 9a & 10a
Training for the day is:
“Murph”
For Time: Rx is completing the following with a #20/14# vest and NO partitioning the reps:
1 mile Run
+
100 Pullups
200 Push Ups
300 Air Squats
+

1 mile Run

Friday

A. Open with Hip Flow – downstairs (6-7 minutes)
B1 – SingleLeg ipsolateral (same side) KB DL – 6-8/leg
B2. – Single leg ipsolateral KB Front Rack Reverse Lunge Step – 6-8/leg
B3. Double KB Swing or increase skill :Dble KB Sn (if you want to play with it) – 8-10 reps
X 3-4 sets, rest 90s
+
For Time:
Run 1200 M
Then, 12 rounds of:
4 HSPU – (Strict for Rx))
8 C2B
12 Squats
Time Cap: 25 minutes
NOTES:
- Ipsolateral – (same side) KB DL and Rev. Lung Step work - #rumppump
- Start light in the DBle KB Snatch if you’re going to play with it

Thursday

A. Open with 15 minute AMR of for extended warm up:
15 Cal Row
5-7 HSPU (or 1-2 WW) Or HS walk practice – choose according to your skill level or desire of practice.
1 Leg Pistol Practice – 10 Alt reps
B1. Seated (box) Single Arm DB Arnold Press (hold a KB in the none working arm in the FR position) – 6-8 reps/arm
B2.  Double DB/KB FrontRack Step ups – 12 alt
B3.  Ring/Parallet/box L Sit work – accumulate 30sec ea. set. Rest as needed
X 4-5 sets
C. Clean/thruster Complex: 1 HPC + 1 Thruster + 1 FS - Find heavy complex for the day- 15 minutes
+
For Time:
40 Thrusters @ 40k/24k
40 Lateral Burpees over bar
30 Thrusters
30 Lat. Burpees over bar
NOTES:
- Motor Control work and patterning during the warm up. Don’t rush those pistol squats.
- Strength adaptation addition to a standard seated Arnold press, hold KB in FR position adds core control and stability.
- keep those shoulders AWAY from your ears on the L-Sit work.  Shoulders blades into your back pocket.
- Be FAST out of the bottom in the thruster during complex work. No time to linger in the hole

Wednesday

Reminder: Yoga with Katie @ 6a
A. 12 min EMOM
Min 1: 4-6 Half Kneeling Bottoms up KB press/arm + 5 push ups
min 2:  Seated Single Arm KB Sit up – 6-8 reps/arm with 5 sec hold at the top after last rep.
min 3: Muscle ups: 1 MU + 3-5 Dips at the top of each rep; add wt. if you need more intensity. If you need less – Shoot thrus – 8-10 reps
B1. Deadlift  @ 20X0 - 1,1,1,1….
B2. Bench Press2,2,2,2….
X 4-5 sets; rest 90-120s
+
For Time:
100 Dubs (30 Cal AD is MOD)
50 T2B
50 Alt OH Lunge Steps in place (plates: 25K/15K)
50 T2B
100 Dubs
NOTES:
- Find a partner for the “B” section.  Partner lifting is great for a few reasons: 1. You get to watch someone else lift.  Not to provide feedback, necessarily (that’s a coaches job) but you can encourage when the weight is tough, and be a spotter. 2. you get to learn by watching someone else lift, ENGAGE YOUR BRAIN. 3. there won’t be 20K bars randomly dispersed everywhere and it will be a more pleasant training environment.
- Must control the weight down on the DL, that’s why there is a 2 count in the tempo.
- Add wt. as you feel comfortable for both B1 & B2

Tuesday

A. Open with 10 minutes of:  Joint Mobility + Thoracic Flow OR Hip Flow
B. Cyclical Aerobic Work:
5 sets:
800 M Run
30 KBS – Over head @ red/purple
30 Burpees
4R/4L TGU @ same wt. as KBS for Rx
Rest3min b/t efforts
NOTES:
- How consistent can you be???
- If you want to take an honest look at your fitness, take the time & individually time each round. Write it down on a white board. The rest you take to write it down will be arbitrary, and when you’re done you’ll have some insight into your fitness.
- Consistency with effort/output when conditioning with cyclical mixed modality aerobic work is how you get more fit. AND it is also how you can determine when it is appropriate to increase movement difficulty

Monday

A. Open with 4 rounds of: (~16 minutes)
30 sec Ski
30 sec rest
30 sec Bike
30 sec rest
30 sec Parking lot line tag
30 sec rest
30 sec gh sit up
30 sec rest
B1. Push press: 1,1,1,1,1,….
B2. Rope Pullups Or Rope Climbs; 4-6 rope pullups, or 1-2 rope climbs
B3. Heavy Beast ball Deadlifts X 8-10 reps
Rest 2 minutes b/t rounds
5-6 sets
+
8 min AMR:
400 M Run
500 m Row
Remaining time -  AMR Beast ball Ground to shoulder – you choose wt. challenge yourself.
NOTES:
- Parking lot line tag is: half way down, back to the door. All the way down to the entrance, and back to the door.
- Find a heavy single or a NEW 1RM in PP if feeing good.
- Keep those elbows locked out on the heavy beast ball deadlifts. Set up: feet at shoulders, (or just outside) ball b/t feet. Slight bend in knee. (hinge) Pull to waist and drop. You can  TnG, if you are comfortable. 

Friday

A. Open with 6 rounds of: (~15 minutes)
8-10 Cal Ski
50 Single Rope Skips – singles can be very effective
1 Parking lot Line tag
rest 1 min.
B1. Push press: 32 1– 3,2,1 – 1 sec pause in the dip position, 3 sec pause at lock out.
B2. Heavy DBall Shoulder Step Ups – 8-10 alt steps
B3. KB Anchored Windmill – 8-10 reps/side
Rest 2 minutes b/t rounds
X6 sets
+
6 min AMR:
1000 M Row
* Remaining time – TnG Deadlift @ 70K/45K
NOTES:
- Extended warm up, treat it as such
- Last week for PP @ tempo, make sure to keep that hold at the top at 3 sec, remain tight all the way through your body: Active shoulders, belly tight, butt tight, Quads on.

Thursday

A. Open with Thoracic Flow – downstairs (6-7 minutes)B. FS @ 4211: 3,3,3 (12-15 minutes)
C1. Double KB Swing (eye level) – play – 8-10 reps
C2. Muscle Up Practice – Bar or Ring – Strict or kipping. If no MU, Shoot thrus – 2 mins of work/rest
C3. Heavy Dball Bear hug Lunge Steps – 10-12 Alt Steps;
X 3 sets, rest 90 secs
+
For Time:
1000 M Row
21 DB Clean and Jerk – 35/20 (or Kb’s if you’re more comfortable using those)
750 M Row
15 DB CJ
500 M Row
9 DB CJ
NOTES:
- don’t forget there’s a 2 sec pause in the hole WITH tension on the FS
- Keep chest up on that double KB swing – grip doesn’t matter (neutral or pronated. One of the two will feel more natural)

Wednesday

 Reminder: Yoga with Katie @ 6a

 

A. Open with 10 minutes of Joint Mobility & active Stretch
B. Cyclical Aerobic Work:
45 min AMR:
750 M Row
5 Wall Walks
400 M FC – 55#/35# (can use DB’s or KBs)
35 Dubs
NOTES:
- How consistent can you be???
- If you want to take an honest look at your fitness, take the time & individually time each round. Write it down on a white board. The rest you take to write it down will be arbitrary, and when you’re done you’ll have some insight into your fitness.
- Consistency with effort/output when conditioning with cyclical mixed modality aerobic work is how you get more fit. AND it is also how you can determine when it is appropriate to increase movement difficulty.

Tuesday

A. Open with 10-12 minutes of Speed LadderB1. Seated Straight leg, Straight single arm KB Sit Up – 8-10/side with 10 sec hold at the top of last rep. 
B2.  Strict Rope Pullups – AMR in 60 sec
B3.  Ring/Parallet/box L Sit work – accumulate 30sec ea. set. Rest as needed
X 4-5 sets
C. Clean Complex: 1 HPC + 1 HSC + 1 FS @ 30X1– Find heavy complex for the day- 15 minutes
+
For Time:
45 Stiff legged Sumo KB DL – red/purple
30 Hang Power Cleans – 50k/29K
100 Dubs (if 100 dubs would take more than 3 minutes – AD 25 Cals) ((yes, you need to go upstairs))
30 hang Power Cleans
45 Stiff legged Sumo KB DL – red/purple
NOTES:
- Schlep that beast ball onto your shoulder, hug it, etc. you are only limited by your imagination on how to carry
- Strict Rope pullup work doesn’t need to be unbroken. Its just 60 sec of work.
- Choose your L Sit work device wisely. Start modestly and increase if/when you need to
- Stiff Legged Sumo DL – legs locked out, over emphasize the hinge at the hip. Feet outside shoulders, slight foot turnout.

Monday

A. 12 min EMOMMin 1: 4-6 Half Kneeling Bottoms up KB press/arm + 5 push ups
min 2:  12 Lateral Banded Walks R & L + 10 Squat jumps (1/4 squat, explode up)
min 3: heavy TGU -  1R/1L
B1. Deadlift @ 3131: 1,1,1,1,1,1 rest as needed
B2. Bench Press @ 4141 – 6-8 reps
X 5 sets
+
For Time:
15 DB Curtis P’s (35/20#)(Hang Squat Clean + Lunge + Lunge + Push Press)
15 T2B
Run 400 M
10 DB Curtis P’s (35/20#)
10 T2B
Run 400 M
5 DB Curtis P’s (35/20#)
5 T2B
Run 400 M
NOTES:
- use a DB if you just can’t find the balance as a MOD for the bottoms up
- Rope pulls should be strict
- mind that tempo on the DL and BP

Sunday

Reminder: Yoga with Katie @ 9a
For Time:
“Filthy 50”
50 BJSD @ 24/20
50 Jumping Pullups
50 KBS @ 16kg/12kg
50 Walking Lunge Steps
50 T2B
50 Push Press – Blank Bars
50 GooD mornings – Blank Bars (OK to go upstairs and use the GHDs you can)
50 Wall Ball
50 Burpees
50 Dubs

Saturday

For time:
Teams of 2: Slice and Dice reps as you wish
3 Rounds
50 Power Clean @ 45/24
Barbell Carry with wt. 400 M Run
Then…
2 Rounds
50 Squat Cleans  @ 50/29
Barbell Carry with wt. 400 M Run
1 Round
50 Thrusters @ 55/35
Barbell Carry with wt. 400 M Run

Friday

A. 12 min EMOM
Min 1: Paloff Press with Crossover Symmetry bands + DB (hold Handle and DB in hand)  6R/6L + 5 Updowns
min 2:  1-2 Wall Walks + 15 DB Wt. Sit ups Sit Ups
min 3: 35 Dubs + 12 Alt Jump Lunges
B. Deadlift Clusters @ 3131 [1.1.1] X 3 sets; rest 20/rest 90
C. Bench Press Clusters @ 4141 [3.3.3] X 3 sets; rest 20, rest 2mins
+
For Time:
21 Cal Row
21 burpees
21 C2B
15 CAL ROW
15 Burpees
15 T2B
9 Cal Row
9 Burpee
9 Strict Pullups
NOTES:
- Paloff Press – keep those hip and shoulders square. Body will want to rotate, don’t let it.
- Hollow your body out for the wall walk
- Hold that tempo – last of this tempo for the DL
- BP – traditional, bar at your chest, arms bent at 90 degrees, bar should hit nipple line.
- Pace yourself on the conditioning piece. Notice, gymnastic work decreases in skill level at each set: C2B, T2B, Strict Pullup

Thursday

A. Open with 15 minutes of Speed Ladder
B1. Heavy Beast ball Play over shoulder – 6-8 Alt reps
B2.  Strict Pullups – AMR in 60 sec
B3.  Anchored KB Windmill – 8RepsR/8L – KB in BOTH hands – one overhead, one of the ground. can be the same weight or use different wts.
5-7 sets – 20 mins
C. Clean Complex:  1Hang Muscle Clean + 2 HPC + 1 FS @ 30X1– Find heavy complex for the day- 15 minutes
D. Complete: 25 reps @ 75% of Part C
NOTES:
- Work on Shooting that hip out to the side, back leg straight, front leg can be slightly bent.
- Learning how to fire the hips with muscle clean work, squeeze those glutes
- Do NOT need to maintain the tempo on FS when completing the 25 reps for time.

Wednesday

Reminder: Yoga with Katie @ 6a
A. Open with Hip Flow – downstairs (6-7 minutes)
B. FS @ 4211: 5,5,5 (12-15 minutes)
C1. Double KB Swing (eye level) – play – 8-10 reps
C2. Muscle Up Practice – Bar or Ring – Strict or kipping. If no MU, Shoot thrus – 2 mins of work/rest
C3. Heavy Dball on Shoulder Step ups – 10-14 Alt Steps; Switch shoulders half way – Play with box height.
X 3 sets
+
For Time:
30 1A KB Thrusters (15/15) red/purple
30 KBS(overhead)
400 M Run
20 1A KB Thrusters (10/10) (green/yellow)
20 KBS
400 M Run
10 1A KB Thrusters  (5/5) (yellow/blue)
10 KBS
400 M Run
NOTES:
- BIG tempo on the front sq. Work on Holding chest up in the hole
- Dbl KB swing will requite wider leg stance. Use a Neutral grip on versus, pronated
- We’d like to see a 90degree bend in the knee and hip for the Dball shoulder step ups
- Chest up on those 1A KB Thrusters.