Fri May 24

CONDITIONING:

"Fight Club"
3 Rounds for Total Reps:
1:00 – Thrusters
1:00 – Power Cleans
1:00 – Box Jump Overs
1:00 – Pull-Ups (chin over)
1:00 – Assault Bike Calories
* Rest 1:00 between rounds.

Rx Barbell – 95/65
Rx Box – 24″/20″

Wed May 22

TEAM CONDITIONING:

TEAMS OF 3:
AMRAP 7 - Max Overhead Squats
First 50 Reps - 115/85
Second 50 Reps - 135/95
Time Remaining - 155/105

*Rest 3:00

"Bar Star" Part #2
AMRAP 7 - Max Bench Presses
First 50 Reps - 135/95
Second 50 Reps - 155/105
Time Remaining - 185/125

*Rest 3:00

"Bar Star" Part #3
AMRAP 7 - Max Deadlifts
First 50 Reps - 185/135
Second 50 Reps - 225/155
Time Remaining - 275/185

Mon May 20

STRENGTH:

Tempo Back Squat
7 Sets of 1 Tempo Squat*
*7s down, 3s pause in bottom. Climbing, complete a set every 90 seconds.

Then:

2 Sets: :30-:60s Back Squat Hold @ 35%

CONDITIONING:

"Wall Street"
3 Rounds:
800m Run
30 Kettlebell Swings (53/35)
30 Wallballs (20/14)

Mon May 13

STRENGTH:

Modality Squat Waves
Set #1 - 2 Reps (Tempo)
Set #2 - 2 Reps
Set #3 - 2 Reps (Tempo)
Set #4 - 2 Reps
Set #5 - 2 Reps (Tempo)
Set #6 - 2 Reps
*Rest 2:00 between sets. The tempo sets will be done with a 3 - 2 - 1 tempo, these weights stay constant. The goal is to increase the non-tempo doubles through the three sets. Week 2 of 2.

CONDITIONING:

Alternating Tabata (:20s/:10s) x 12:
AbMat Sit-Ups
Hollow Rocks
Barbell Reverse Lunges

Wed May 08

CONDITIONING:

For Time:
1,000 Meter Row
Directly into:
30 DB Snatches, 15 Burpee Box Jump Overs
20 DB Snatches, 10 Burpee Box Jump Overs
10 DB Snatches, 5 Burpee Box Jump Overs

Dumbbell - 50/35
Box - 30"/24"

ACCESSORY:

4 Giant Sets:
6 Weighted Pull-Ups
12 Barbell Good Mornings
Max Effort L-Sit

Tue May 07

STRENGTH:

Split Jerk, From Rack:
3 Sets of 3: Strict Press in Split
3 Sets of 3: Jerk Balance
5 Sets of 2: Split Jerk

CONDITIONING:

For Time:
200 Meter Run, 2 Power Cleans + Jerks
200 Meter Run, 4 Power Cleans + Jerks
200 Meter Run, 6 Power Cleans + Jerks
200 Meter Run, 8 Power Cleans + Jerks
200 Meter Run, 10 Power Cleans + Jerks
Rx - 155/105, Cleans & Jerks done sep.

Mon May 06

STRENGTH:

Modality Squat Waves
Set #1 - 2 Reps (Tempo)
Set #2 - 2 Reps
Set #3 - 2 Reps (Tempo)
Set #4 - 2 Reps
Set #5 - 2 Reps (Tempo)
Set #6 - 2 Reps
*Rest 2:00 between sets. The tempo sets will be done with a 3 - 2 - 1 tempo, these weights stay constant. The goal is to increase the non-tempo doubles through the three sets.

ACCESSORY:

3 "Giant Sets":
Max Strict Ring Dips
12 Barbell Bent Over Rows
14 Bulgarian Lunges
14 Weighted V-Ups
*Rest 2:00 between efforts.

Fri May 03

CONDITIONING:

"Girls Gone Wild"
You will complete the following 4 benchmark workouts back to back with a partner. One person works at a time, divide reps however you want. There is a mandatory 1 Minute of rest after each part, good luck…

Part #1 - "Fran"
21-15-9:
Thrusters (95/65)
Pull-Ups

Part #2 - "Diane"
21-15-9:
Deadlifts (225/155)
Kipping Handstand Pushups

Part #3 - "Amanda"
9-7-5:
Ring Muscle-Ups
Squat Snatches (135/95)

"Part #4 - “Annie”
50 - 40 - 30 - 20 - 10
Double-Unders
Sit-Ups

Mon Apr 22

STRENGTH:

Back Squat
3 Back Squats @ 76%
2 Back Squats @ 79%
1 Back Squat @ 82%

3 Back Squats @ 79%
2 Back Squats @ 82%
1 Back Squat @ 85%

3 Back Squats @ 82%
2 Back Squats @ 85%
1 Back Squat @ 88%

*Complete a set every 2:30

ACCESSORY:

3 Giant Sets, NFT:
50' DB OH Walking lunge (50/35 left)
50' DB OH Walking lunge (50/35 right)
7 Pausing Barbell Rows (2s pause at stomach, sup grip)