Monday, June 27, 2016

W7 (last week of this meso)
Monday
15# Good Mornings, 50 reps
+
Deadbug @ 15X1, 1 x 10/side
Bird Dog @ 1113, 1 x 10/side ***both knees off the ground
25# Good Mornings, 50 reps
+
A. Sumo Deadlift, 3 x 10, 2-3 min
B. 2-Position Clean, build to a tough single (high hang, floor) **focus on getting full hip extension
C1. Front Rack Step Ups @ 3011, 4 x 5/leg, rest 30sec b/w legs
C2. American Hip Thrust @ 3013,  4 x 10 reps, rest 30 sec **focus on keeping core tight and hips tucked under
D1. Back Extensions @ 20X2, 3 x 10, rest 60 sec **add weight if possible
D2. Single Arm Front Rack KB Carry, 3 x 75’, rest 60 sec *heavier
E. Jefferson Curl @ 3030, 3 x 5 w/ 15#
Tuesday-
Scap Push Ups w/ 1 sec pause retracted and protracted
A1. Tripod Head Stand Hold, 4 x 20-30 sec, rest 30 sec
A2. Wall-Facing HS Hold, 4 x 30-40 sec, rest 30 sec
A3. Assisted Chest to Rings Hold w/ False Grip, 4 x 20-30 sec, rest 30 sec
B1. Single Arm DB Push Press @ 30X3, 4 x 5, rest 30 sec b/w arms
B2. Single Arm Bent Row w/ good scapular retraction, 4 x 10/arm, rest 30 sec b/w amr
+
For time:
5 rounds for time:
10 Wallball, 20#
10 Box Jumps, 24/20”
Wednesday-
4 sets
Row 1000m @ 2:10/500m
Rest 30 sec
ROW 30 sec @ max effort
Rest 3 min
+
20 min Skill Work
HS Practice
Pistol Practice
Muscle Up Practice
Rope Climbs
Thursday
90/90 Hip Warm up
Deadbug @ 15X1, 1 x 15/side
Bird Dog @ 11X5, 1 x 15/side
+
A. Squat Clean, 1/min for 10 min @ 2-5% heavier than last week
B. Back Rack RFE Split Squat @ 40X0, 3 x 8/leg, rest 60 sec b/w legs **note change in tempo
C1. GH Raise Band Assisted, 4 x 4-6, rest 30 sec **use blue band
C2. Side plank from Hand w/ Rotation, 4 x 12/side, rest 30-45 sec
D. Lateral Sled Walk, 4 x 45 sec/side, rest 45 sec b/w **25# on top of sled
Friday
2 sets
Hanging CAR’s, 5 each direction
Scap Push Ups **focus on retraction, 10 reps
HS Hold Car’s, 5 each direction
+
A1. Incline Bench Press @ 20X2, 4 x 3-4, rest 30 sec
A2. Strict CTB Pull Ups, 4 x 5-7, rest 90 sec **feet on box in front for assistance
+
10 min EMOM
1st- 10-20 sec Bottom of Ring Dip Hold, full depth
2nd- 10-20 sec L-sit Hang
+
7 min AMRAP
Row 300
7 Burpees over Erg
7 Box Jumps, 24”
3 min rest
7 min AMRAP
10 Thrusters, 65#
10 Toes to Bar
30 Double Unders

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Sunday, June 19, 2016

W6
Monday
15# Good Mornings, 50 reps
+
Deadbug @ 15X1, 1 x 10/side
Bird Dog @ 1113, 1 x 10/side ***both knees off the ground
25# Good Mornings, 50 reps
+
A. Sumo Deadlift, 3 x 10, rest 2 min
B. 3-Position Clean, build to a tough single (high hang, mid thigh, floor) **focus on getting full hip extension
C1. Front Rack Step Ups @ 3011, 3 x 7/leg, rest 30sec b/w legs
C2. American Hip Thrust @ 3013,  3 x 10 reps, rest 30 sec **focus on keeping core tight and hips tucked under
D1. Back Extensions @ 20X2, 3 x 10, rest 60 sec **add weight if possible
D2. Single Arm Farmer’s Carry, 3 x 75’, rest 60 sec *heavier
E. Jefferson Curl @ 3030, 3 x 5 w/ 15#
Tuesday-
Scap Push Ups w/ 1 sec pause retracted and protracted
A1. Tripod Head Stand Hold, 3 x 20-30 sec, rest 30 sec
A2. Wall-Facing HS Hold, 3 x 30-40 sec, rest 30 sec
A3. Assisted Chest to Rings Hold w/ False Grip, 3 x 20-30 sec, rest 30 sec
B1. Single Arm DB Push Press @ 30X3, 5 x 5, rest 30 sec b/w arms
B2. Single Arm Bent Row w/ good scapular retraction, 5 x 10/arm, rest 30 sec b/w amr
+
For time:
50 Wallball, 20#
50 Box Jumps, 24”
Wednesday-
4 sets
Row 1000m @ 2:11/500m
Rest 30 sec
Bike 30 sec @ max effort
Rest 3 min
+
20 min Skill Work
HS Practice
Pistol Practice
Muscle Up Practice
Rope Climbs
Thursday
90/90 Hip Warm up
Deadbug @ 15X1, 1 x 15/side
Bird Dog @ 11X5, 1 x 15/side
+
A. Squat Clean, 1/min for 10 min @ 80% 1RM **Same weight as last week
B. Back Rack RFE Split Squat @ 20X0, 3 x 10/leg, rest 60 sec b/w legs **no deficit
C1. GH Raise Band Assisted, 4 x 4-6, rest 30 sec
C2. Side plank from Hand w/ Rotation, 4 x 10/side, rest 30-45 sec
D. Lateral Sled Walk, 4 x 45 sec/side, rest 45 sec b/w **25# on top of sled
Friday
2 sets
Hanging CAR’s, 5 each direction
Scap Push Ups **focus on retraction, 10 reps
HS Hold Car’s, 5 each direction
+
A1. Incline Bench Press @ 20X2, 4 x 5-6, rest 30 sec
A2. Strict CTB Pull Ups, 4 x 5-7, rest 90 sec **feet on box in front for assistance
+
10 min EMOM
1st- 10-20 sec Bottom of Ring Dip Hold, full depth
2nd- 10-20 sec L-sit Hang
+
7 min AMRAP
Row 250
20 Double Unders
15 Wallball, 20#
3 min rest
7 min AMRAP
7 Toes to Bar
7 Russian KB Swings, 35#
7 Burpees

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Monday, June 13, 2016

W5
Monday
15# Good Mornings, 50 reps
+
Deadbug @ 15X1, 1 x 10/side
Bird Dog @ 1113, 1 x 10/side ***both knees off the ground
+
A. Sumo Deadlift, 3 x 10, rest 2 min
B. 3-Position Clean, build to a tough single (high hang, mid thigh, floor)
C1. Front Rack Step Ups @ 3011, 3 x 8/leg, rest 30sec b/w legs
C2. American Hip Thrust @ 3013,  3 x 10 reps, rest 30 sec **focus on keeping core tight and hips tucked under
D1. Back Extensions @ 20X2, 3 x 12, rest 60 sec **add weight if possible
D2. Single Arm Farmer’s Carry, 3 x 75’, rest 60 sec *heavier
E. Jefferson Curl @ 3030, 3 x 5 w/ 15#
Tuesday-
A1. Tripod Head Stand Hold, 3 x 20-30 sec, rest 30 sec
A2. Wall-Facing HS Hold, 3 x 30-40 sec, rest 30 sec
A3. Assisted Archer Pull Ups on Rings, 3 x 3/5/arm, rest 60 sec
B1. Single Arm DB Push Press @ 30X3, 3 x 5, rest 30 sec b/w arms
B2. Single Arm Bent Row w/ good scapular retraction, 3 x 10/arm, rest 30 sec b/w amr
+
3 rounds for time:
12 Thrusters, 95#
10 Toes to Bar
8 Box Jumps, 24”
Wednesday-
4 sets
Row 1000m @ 2:12/500m
Rest 30 sec
Bike 30 sec @ max effort
Rest 3 min
+
20 min Skill Work
HS Practice
Pistol Practice
Muscle Up Practice
Rope Climbs
Thursday
90/90 Hip Warm up
Deadbug @ 15X1, 1 x 15/side
Bird Dog @ 11X5, 1 x 15/side
+
A. Squat Clean, 1/min for 10 min @ 80% 1RM
B. Front Rack RFE Split Squat @ 20X0, 3 x 10/leg, rest 60 sec b/w legs **no deficit
C1. GH Raise Band Assisted, 3 x 4-6, rest 30 sec
C2. Side plank from Hand w/ Rotation, 3 x 10/side, rest 30-45 sec
D. Sled Walk w/ Farmer’s Carry- 400m, 35# on sled **35#/H
Friday
2 sets
Hanging CAR’s, 5 each direction
Scap Push Ups **focus on retraction, 10 reps
HS Hold Car’s, 5 each direction
+
A1. Incline Bench Press @ 20X2, 4 x 5-6, rest 30 sec
A2. Strict CTB Pull Ups, 4 x 5-7, rest 90 sec **feet on box in front for assistance
+
10 min EMOM
1st- 10-20 sec Bottom of Ring Dip Hold, full depth
2nd- 10-20 sec L-sit Hang
+
7 min AMRAP
Row 250
20 Double Unders
15 Wallball, 20#
3 min rest
7 min AMRAP
7 Toes to Bar
7 Russian KB Swings, 35#
7 Burpees


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Tuesday, June 7, 2016

Monday
15# Good Mornings, 50 reps
+
Deadbug @ 15X1, 1 x 10/side
Bird Dog @ 1113, 1 x 10/side ***both knees off the ground
+
A. Sumo Deadlift, 4 x 10, rest 2 min
B1. Front Rack Step Ups @ 3011, 4 x 8/leg, rest 30sec b/w legs
B2. American Hip Thrust @ 3013,  4 x 10 reps, rest 30 sec **focus on keeping core tight and hips tucked under
C1. Back Extensions @ 20X2, 3 x 12, rest 60 sec **add weight if possible
C2. Single Arm Farmer’s Carry, 3 x 75’, rest 60 sec *heavier
E. Jefferson Curl @ 3030, 3 x 5 w/ 10#
Tuesday-
A1. Strict HSPU’s, 4 x 1.1.1.1, rest 10 sec + 30 sec
A2. L-Sit Strict Ring Pull Ups, 4 x 3-5, rest 60 sec
B. Single Arm DB Push Press @ 30X3, 4 x 5, rest 30 sec b/w arms
+
3 sets
Row 1000m @ 2:10/500m
20 Wallball
Rest 60 sec
Wednesday-
4 sets
Bike 3 min @ consistent pace
Rest 30 sec
Bike 30 sec @ max effort
Rest 3 min
+
20 min Skill Work
HS Practice
Pistol Practice
Muscle Up Practice
Rope Climbs


Thursday
90/90 Hip Warm up
Deadbug @ 15X1, 1 x 15/side
Bird Dog @ 11X5, 1 x 15/side
+
A. Front Rack RFE Split Squat @ deficit @ 20X0, 5 x 5/leg, rest 60 sec b/w legs
B. Double KB Front Rack Carry, 3 x 100’ unbroken, rest 90 sec  *heavy
C1. Swiss Ball Hamstring Curls, 3 x 5-10, rest 30 sec
C2. Banded X-Walks, 3 x 12 steps each direction, rest 90 sec
D. Sled Walk- 400m, 55# on sled **lean from hips, focus on driving through glutes and not letting back hyperextend

Friday
2 sets
Hanging CAR’s, 5 each direction
Plank Shoulder CAR’s, 5 each direction
HS Hold Car’s, 5 each direction
+
A1. Incline Bench Press @ 20X2, 4 x 5-6, rest 30 sec
A2. Strict CTB Pull Ups, 4 x 5-7, rest 90 sec **feet on box assisted **want them unbroken
+
10 min EMOM
1st- 10-20 sec Bottom of Ring Dip Hold, full depth
2nd- 10-20 sec L-sit Hang
+
7 min AMRAP
Row 250m
15 Double Unders
15 Ring Push Ups
3 min rest
7 min AMRAP
7 Toes to Bar
14 Wall Ball 20#
21 Box Jumps, 20” step down


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Wednesday, June 1, 2016

Wednesday-
15# Good Mornings, 50 reps
+
Deadbug @ 15X1, 1 x 10/side
Bird Dog @ 1113, 1 x 10/side ***both knees off the ground
+
A. Sumo Deadlift, 2 x 10, rest 2 min
B1. Front Rack Step Ups @ 3011, 2 x 8/leg, rest 30sec b/w legs
B2. American Hip Thrust @ 3013,  2 x 10 reps, rest 30 sec **focus on keeping core tight and hips tucked under
C. Back Extensions @ 20X2, 3 x 15, rest 60 sec
D. Snatch Balance, build to tough triple, focus on speed on the drop versus weight - 12 min cap
2 sets
Bike 3 min @ consistent pace
Rest 30 sec
Bike 30 sec @ max effort
Rest 3 min
+
15 min Skill Work
HS Practice
Pistol Practice
Muscle Up Practice
Rope Climbs
Thursday
90/90 Hip Warm up
Deadbug @ 15X1, 1 x 15/side
Bird Dog @ 11X5, 1 x 15/side
+
A. Front Rack RFE Split Squat @ deficit @ 20X0, 5 x 6/leg, rest 60 sec b/w legs
B. Double KB Front Rack Carry, 4 x 50’ unbroken, rest 90 sec  *heavy
C1. Swiss Ball Hamstring Curls, 3 x 5-10, rest 30 sec
C2. Banded X-Walks, 3 x 12 steps each direction, rest 90 sec
D. Sled Walk- 400m, 45# on sled **lean from hips, focus on driving through glutes and not letting back hyperextend

Friday
2 sets
Hanging CAR’s, 5 each direction
Plank Shoulder CAR’s, 5 each direction
HS Hold Car’s, 5 each direction
+
A1. Incline Bench Press @ 20X2, 4 x 5-7, rest 30 sec
A2. Strict CTB Pull Ups, 4 x 5-7, rest 90 sec
+
7 min AMRAP
Row 250m
7 Burpees Over Erg
25 Jump Ropes
3 min rest
7 min AMRAP
5 Toes to bar
5 Pull Ups
7 Box Jumps, 24”
12 Wallball, 20#



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