Friday

 “Share The LAB” - BBQ @ 5p. We're hosting with burgers, Brats, and Beer. *For Time AND total reps
*Slice and Dice as you wish:
100 S2OH @ 50K/29K
*P2 is running 200M – Switch after every completed 200 M
100 Front Squat @ 55K/35K
*P2 is Wall Walking – Switch when you can’t do another rep
100 Power Cleans @ 60k/40k
*P2 is Double KBS-ing – switch when you can’t do any more reps
100 Alternating every rep, Heavy Beast ballz over the shoulder.

Wednesday

Reminder: Yoga with Katie @ 6a
A.  Open with Hip Flow
B. Barbell Cycling: 10-12 minutes
Deadlift /RDL X 4
HPC X 4
PP X 4
HPSn X 4
C. Back Squat @ 3111 – 1,1,1,1,1,1,1
+
5 Rounds
1 min Row Max Cals
1 Min Alt DB Snatch
1 min Burpee
1 min rest
Score is all the reps in 5 rounds
NOTES:
- Week 2 with BB Cycling – Wt can/should go up.
- Last single on the BS should be tough, not a new 1RM.  TEMPO is the focus, over load

- Pace yourself on the 1 min rounds conditioning piece, don’t come out the gate too hot. You will not be able to recover.

Tuesday

A. Open with Speed Ladder play – 12 minutesB1. RDL, 6-8 reps @ 3011
B2. DB Russian StepUps – 10/leg
B3. Double DB Push Press X 6-8 reps
5-6 sets; rest 60-90 sec
+
EMOM 18 mins
Min 1: 10 Heavy Russian KBS + 10/7Push Ups with HR
Min2: 30 sec MAX Dubs, if no dubs AD.
Score = total dubs
NOTES:
- Load DB’s at sides for step ups
- Challenge yourself on the Rusian KBS weight.

Monday

A. Open with Thoracic Flow
B. Bench Press:
2 Sets of 6
2 sets of 4
1 Burnout set @ 70K/35K
C. 14 min EMOM:
Min 1: 3 Barbell Curtis P’s – Go up in wt.every set if possible –
Min 2: Max Rep 1 Unbroken set each minute - Pullups, mods are ring rows or DB Bent over Row, same rules
+
4 RFT – you choose your own weights. Will be the same for BOTH.
20 DB wt.  Sit ups – 1 DB from the press, across your chest
20 DB Seated Shoulder Press – legs out in front
200 m Run
NOTES:
- Bench Press has cycled back in to the fold! This is different set up from CGBP, if you don’t know it, ask a coach!
- Curtis P’s = 1 hang squat clean + Lunge R & L + S2OH

- Score is total time on the conditioning piece + Max reps on Burnout BP + Pullups.

Sunday

 Yoga with Whitney @ 9aFor Time:
Ski 500 M
100 M Run
50 Dubs
40 Push Ups w/ HR
30 Alt DB Snatch – heavy – you choose wt.
40 Push Ups with HR
50 Dubs
100 M Run
Ski 500 M
*As you start upstairs on the ski, your 100 M Run will be out the front door and to the right and down the hill, and then back inside the downstairs. Then on the second half you’ll reverse your course and finish on the ski, upstairs.

Thursday

A. Open with 3 rounds of: (18 mins)60 sec Line Tags in the parking lot
30 sec rest
60 sec Reverse Hypers on the GHD @ 30X0
30 sec rest
60 sec Ski
30 sec rest
60 sec AbMat Sit ups
30 sec rest
B1. Strict Press: 10,8,8,6
B2. KB Rump Pump Complex: 6R KB RDL + 6 KB FR Rev Lunge Step , then 6&6L
B3.  Windshield Wipers – 10-12 reps, over and back is 2.
4 sets; rest 90s
+
15 min AMR:
Max Rope Climb in 60sec or Max Rope Pulls in 60sec.
Run 400 M
Max Reps HSPU (strict for Rx)
NOTES:
- Watch that tempo on  the GHD Reverse Hypers
- Week 1 of Strict Press work – don’t go too crazy.
- #rumppump – make sure that butt is working for you, not against you

Wednesday

 Reminder: Yoga with Katie @ 6aA. 12 min EMOM:
Min 1: 6-8 Scap Push Up + 6-8 Scap Pullup
Min 2: hip mobility cycle
Min 3: 5 Updowns + 5 Vups + 5 sec Super man Hold
B1. Hip Thrusts – Sandbag/barbell/ - you choose intensity; 10-12 reps with 1 sec pause at top
B2. Strict Pullup Practice – Wide grip @ 30X1; 6-8 reps; MODs are strict pullups, no tempo, 1A ring Rows
B3. Plank March – 30 sec.
5-7 sets; rest 90s
+
For Time:
30-20-10-5
Deadlift TnG @ 100K/70
*20/15 Cal Row b/t reps
NOTES:
- DL conditioning piece is meant to be TnG reps.  This is written to be 6 min or less piece.  If you can’t Tng at 100/70K, drop the weight on the bar.
- Use drop pads and/or the platforms

Tuesday

A. Open with Speed Ladder Play – 10-12 min. (stretch out as you need to)B. Cyclical Aerobic Work: 5-7 sets
Row 30cal/20 cals
15/10 Pullups
15/10 Push Ups
Run 200M
Rest 3 mins b/t
NOTES:
- Get FASTER each set.  If you have a set that drops off, gets slower – session is terminated.
- Score = total dropped seconds between all sets

Monday

A. Open With 10 minutes of Joint Mobility &/or Flow work
B. Barbell Cycling: 10-12 minutes
Deadlift /RDL X 6
HPC X 6
PP X 6
HPSn X 6
C. Back Squat @ 3111 – 2,2,2,2,2
+
For Time:
20 Strict T2B or T2R
then…
4 rounds of:
KBS 30 – Russian (you choose wt.)
WB 20
Row 10 cals
Then…
40 T2B or T2R (kipping)
NOTES:
- BB Cycling is back! This is week 1, so pace yourself. Start with blank bar and go from there.  Form and Function over adding a bunch of weight.
- Mind your tempo on the BS

- Break up those reps appropriately on the T2B

Friday

“Share The LAB”
Teams of 2 – 25 min AMR: P1 works, P2 Rests. After 1 full round is complete, switch. Score = total rounds + any extra reps
15 Wall Ball Shots
10 BIG BJSD
5 Double KB/DB Deadlifts
200 M Run
Rx Wts:
WB 20#/14#
BJSD: 28/24”

KB/DB DL: 70#/Hand & 45#/hand

Thursday

A. Open with 12 minute AMR as an extended warm up:20/15 Cal Ski
6-8 reps/arm DB Powell Raise @ 3030
8-10 reps/arm; seated DB straight up sit ups with 5 sec hold at top of last rep.
B1. Seated KB or Db Elevator Press – 10-12 reps alternating
B2. BeastBall TnG reps – 4-6 reps
B3. Strict Toe 2 Bar/ Strict Toes 2 Ring practice – 6-8 reps
X 3 sets; rest 90-120- seconds b/t
C. Snatch Complex: 1 Hang Snatch Pull + 1 hand sn 1 HPsn + 1 OHS – 10 minutes
+
For Time:
100 Dubs
50 Alt FR Lunge Steps @ 40K/24K
50/35 Pullups
50 Alt FR Lunge Steps
100 Dubs
NOTES:
- Watch the tempo on the DB Powell Raise – it’s the most important part of the movement
- New movement: Elevator press – this is week 1, so don’t go crazy on the weights.  Using KBs is going to be more difficult due to the great Range of motion covered.
- Snatch Complex advice – go light.  Get the brain/body connection down first., before you slap a bunch of weight on the bar.
- belly and butt tight on those Front Rack Lunge Steps

Tuesday

A. Open with Hip Flow – 5 minutesB. Dave Durante Core – 8 min AMR style
+
27 minute running clock:
0-10 Minute: 1 Mile Run + DB Manmakers (35/20) in remaining time
10-13 Minute: Rest
13-20 Minute: 800 Meter Run + DB OH Lunge Steps (35/20) in remaining time
20-23 Minute: Rest
23-27 Minute: 400 Meter Run + Max DB Thrusters (35/20) in remaining time
*Score is total reps of: MM+OHLunge+Thrusters
Notes:
- DD Core = Seated Tucks, V-Ups, Hollow heel tap, hollow hold – 10’s
- Pace yourself on the running
- Engage your belly and your butt when working with the DBs.

Monday

 MondayA. Open with 3 rounds of: (18 mins)
60 sec Parking Lot Jump Rope – Singles, Doubles, triples, etc. – you choose
30 sec rest
60 sec DB Side Plank Hold; 30sec/side
30 sec rest
60 sec Plank March
30 sec rest
60 sec AbWheel k2e @ 3030
30 sec rest
B1.Back Squat @ 30X1- 3,3,3,3
B2. DB Renegade Row X 4-6 reps, HEAVY
X 4-5 sets; rest 90-120 seconds.
+
For Time:
21-18-15-12-9-6-3 of:
Cal Row
Strict Press (50k/29K)
NOTES:
- Side plank on Elbow – please do not complete on your hand. Its dangerous
- Watch that tempo on the ABwheel k2e
- BS – slight increase form last week, would be ideal
- Strict Press  must pull from the ground, no racks