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3 minutes of z1 work
+
3-5 minutes of mobility work
*ankles, hips, upper back, shoulders, lats
+
3-5 minutes of workout prep
1 round of the following
TGU x 3/side – light weight
Goblet squat holds w/ toes elevated x 30 sec.
forward wall slides
Seated Plank leg raises x 10

then

Performance:

A. Jerk dip @ 33×1 + split jerk (1+1) x 4 sets
B1 CG bench @ 3XX1 x 5-7 reps x 3 sets, rest 60 seconds
B.2 double db row at 31×2 x 4 reps x 3 sets, rest 60 seconds
B.3 L-sit hold – accumulate 20 sec. w/ leg’s out or tuck up x 3 sets, rest 60 seconds
+
3 rounds for time
50 calorie row
25 deficit push ups (set up 45 + 25# plates w/ abmat bt. plates)

Fitness:

A. Split Stance Strict press x 5 x 4 sets
B1 CG bench @ 3XX1 x 5-7 reps x 3 sets, rest 60 seconds
B.2 double db row at 31×2 x 4 reps x 3 sets, rest 60 seconds
B.3 Tuck hold – accumulate 20 sec. w/ leg’s up x 3 sets, rest 60 seconds
+
14 minute amrap
30 calorie row
15 plank walk outs

3 minutes of z1 work
+
3-5 minutes of mobility work
*ankles, hips, upper back, shoulders, lats
+
3-5 minutes of workout prep
ARE squats x 2 rounds
plank walk outs x 15
wall angels x 15
x-band walks x 10

then

Performance:

A.1 Clean pull under x 5 x 3 sets, rest 60 seconds *from tall position on toes
A.2 Back rack lunge step x 5/side x 3 sets, rest 60 seconds
C. 3 minute amrap strict pull up
+
3 rounds @ 80% effort
15 Cal on rower
12 burpees over the erg
10 HPC @ 135/95#
40 double unders
rest 2 minutes bt. rounds

Fitness:

A.1 Clean pull under x 5 x 3 sets, rest 60 seconds *from tall position on toes
A.2 Back rack lunge step x 5/side x 3 sets, rest 60 seconds
C. EROM pull up x 3-7 seconds x 3 reps x 4 sets *start with a 1-2 sec. hold chin over bar
+
3 rounds @ 80% effort
15 Cal on rower
12 no push up burpee
10 HPC
40 double unders or 10 cal on AB
rest 2 minutes bt. rounds

3 minutes of z1 work
+
3-5 minutes of mobility work
*ankles, hips, t-spine, shoulders, lats
+
3-5 minutes of workout prep
ARE squats x 2 rounds
x-band walks x 10
forward wall slides
kip swing to pull down with straight arms x 10
plank walk outs x 10

then

Performance:

A.1 BN strict press x 3 x 4 sets, rest 45-60 seconds
A.2 Snatch grip RDL x 5 x 4 sets @ 5xx1 tempo, rest 45-60 seconds
B. 8 minute EmOM
odd = 10 v-ups
even = 3-5 strict HSPU
+
12 minutes on the clock to finish the following:
2K row
50 T2B
30 ring dips

Fitness:

A.1 Strict press x 3 x 4 sets
A.2 Snatch grip RDL x 5 x 4 sets @ 5xx1 tempo
B. 8 Minute EMOM
odd = 10 tuck ups
even = 15-30 sec. support hold
+
12 minutes on the clock
2K row
40 kb swings
30 sit ups
20 push ups

3 minutes of z1 work
+
3-5 minutes of mobility work
*ankles, hips, t-spine, shoulders, lats
+
3-5 minutes of workout prep (1 time through)
ARE Squats
Hollow hold t0 v-ups (10 sec. + 5) x 2 rounds
Kip swing x 10 x 2
TGU x 2/side

then

A. Clean; 70-75% x 3 singles x 3 sets
B.1 Front squat; 5 @ 75%, 3 @ 80%, 1 @ 85%
B.2 BB bent over row x 5 @ 31×1 tempo x 3 sets
+
3 rounds
40m db walking lunge steps, 50/30#
20 pull ups
10 box jump overs, 30/24”

Fitness:

A. Clean from pause @ knee; x 3 singles x 3 sets
B.1 Front squat; 5.3.5, rest 60 seconds
B.2 BB bent over row x 5 @ 31×1 tempo x 3 sets, rest 60 seocnds
+
3 rounds
40m db walking lunge steps, *weighted
20 calorie row
10 box jump overs

3 minutes of z1 work
+
3-5 minutes of mobility work
*ankles, hips, t-spine, shoulders, lats
+
3-5 minutes of workout prep
KB windmill x 3/side
wall angels
partner handstand holds x 15 sec. x 2
x-band walks

then

Performance:

A. Power Clean above knee + ground (1+1) x 3 sets @ 65-80%
B. Snatch grip RDL to knee @ 42×1 tempo x 3 x 3 sets
+
“Gute City”
800m run
21 DL @ 225/135
800m run
15 DL @ 225/135
800m run
9 DL @ 225/135

*if you DL is over 400/275 then scale up to 275/185
*if you are tight then switch to a sumo DL

Fitness:

A. Power Clean above knee + ground (1+1) x 3 sets
B. Snatch grip RDL to knee @ 42×1 tempo x 3 x 3 sets
+

800m run
21 KB DL
800m run
15 KB DL
800m run
9 KB DL

3 minutes of z1 work
+
3-5 minutes of mobility work
*ankles, hips, t-spine, shoulders, lats, calves
+
3-5 minutes of workout prep (1 round)
ARE squats – closer stance here
TGU x 2/side
Kip swing x 5 + 1 pull up – stay tight x 2 rounds
plank walk outs x 15

Performance:

A. Snatch grip BN push press + OHS (1+1) x 3 sets.. hold OHS for 5 sec. in bottom and build upon last week
B. 8 minute emOM
odd = 3 BS @ 65% @ 23×1 tempo on first rep – 2nd and 3rd rep are no pauses
even = Muscle ups or 1-2 legless rope climb
*Mu go 1 rep before failure on each set
+
75 double unders
21 FS @ 115/75
21 push press @ 115/75
50 double unders
15 Fs
15 Push Press
25 double unders
9 FS
9 push press

A. Snatch grip BN push press + OHS (1+1) x 3 sets.. hold OHS for 5 sec. in bottom and build upon last week – on the OHS go to point of technical limit and hold there for 5 sec.
B. 8 minute emOM
odd = 3 BS – no pauses
even = DB bent over row x 5/side
+
21-15-9-6
ghd sit up
DB walking lunge steps
DB push press

3 minutes of z1 work
+
3-5 minutes of mobility work
*ankles, hips, shoulders, t-spine, lats
+
3-5 minutes of workout prep
forward wall slides x 15
russian kb swing x 15
ghd sit up x 15
lateral goblet squat x 20
kip swing x 10

then

Performance:

A. Power Snatch from pause @ knee x 2 reps @ 65-75% of PS max for 3 sets
B. EMOM x 8 minutes; 1 PS @ 135/95# + 2 burpees + 3 dips
*this PS weight should be moderate, something you can hit 1 rep with no problem with perfect form.. scale up or down accordingly
C. 10 pulls on rower AFAP, rest 60 seconds x 4 sets
+
For time:
50 kb swings, 70/55#
75 double unders
30 kb swings, 70/55#
50 double unders
25 kb swings, 70/55#
25 double unders

Fitness:

A. Power Snatch from pause @ knee x 2 reps for 3 sets
B. EMOM x 8 minutes; 4 db power snatch (2/arm) + 6 v-ups
C. 10 pulls on rower AFAP, rest 60 seconds x 4 sets
+
For time:
5 minute amrap russian kb swing
3 minute amrap double unders
1 minute amrap calories on AB

2 more Assault Bikes have arrived – BEWARE!!

3 minutes of z1 work
+
3-5 minutes of mobility work
*ankles, hips, t-spine, shoulders, lats
+
3-5 minutes of workout prep
ARE squats x 2 rounds
back ext. x 20
wall angels x 15
Waiters walk x 30m per arm

then

Performance:

A. Clean pull from pause above knee x 2 – building over 5 sets
B. FS @ 25×1 tempo on first rep and no pauses on 2nd and 3rd rep x 3 sets @ 60%-70% of fs max
+
24 minutes on the clock
top of every 6 minutes complete the following:
400m run
15 pull ups (scale up to CTB if you can)
20 cal on AB

*look to get faster each round – 70/80/90/100% effort

Fitness:

A. Clean pull from pause above knee x 2 – building over 5 sets
B. FS @ 25×1 tempo on first rep and no pauses on 2nd and 3rd rep x 3 sets @ 60%-70% of fs max
+
24 minutes on the clock
top of every 6 minutes complete the following:
400m run
10 db renegade rows
12/10 cal on AB

3 minutes of z1 work
+
3-5 minutes of mobility work
*shoulders, lats, upper back, hips, ankles
+
3-5 minutes of workout prep
ARE squats – closer foot position
x-band walks
plank walk outs
kip swing on pull up bar

then

Performance:

A.1 Sumo DL @ 80-90% or reg. DL max; 1 rep x 3 sets
A.2 BN Power Jerk x 3 x 3 sets.. build from last week and hold 5th rep OH for 5 sec. focus on arm positioning
B. 10 minute emOM
odd = 3-5 strict HSPU (wall, box, downward dog)
even = 10 v- ups + 20 double unders
+
5 rounds for time
7 HPC @ 135/95
14 wall balls, 20/16#

Fitness:

A.1 Sumo DL x3 reps x 3 sets
A.2 BN Push Press x 3 x 3 sets.. build from last week and hold 5th rep OH for 5 sec. focus on arm positioning
B. 10 minute emOM
odd = 2 wall walks
even = 10 v- ups + 20 double unders
+
5 rounds for time
7 HPC
14 wall balls

3 minutes of z1 work
+
3-5 minutes of mobility work
*shoulders, lats, upper back, hips, ankles
+
3-5 minutes of workout prep
ARE squats
forward wall slides
bottoms up kb press
Kip swing on pull up bars – work on staying hollow

then

Performance:

Monday; 10.20.14
A. BS – build to a tough double – no pauses in 3 attempts
B.1 BB bent over row x 8 x 3, rest 30 seconds
B.2 pull up @ 5xx5 x 3 reps x 2 sets , rest 60 seconds
+
7 minute armap
5.4.3.2.1
thruster, 135/95
burpee pull up

“finisher”
complete 50 hollow rocks

Fitness:

A. BS @ 33×1 tempo x 3 x 3 sets
B.1 BB bent over row x 8 x 3, rest 60 seconds
B.2 db ext. rot. x 8/side x 3, rest 60 seconds
+
7 minute armap
5.4.3.2.1
FS @ 115/75
calories on the rower

“finisher”
Hollow holds x 60 seconds