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Monday April 10, 2017

COMING SOON!
WEDNESDAY 8:15 SURPRISE!

“A.
Every 90 seconds, for 18 minutes (4 sets of each):
Station 1 – Goblet Squat x 10 reps @ 3111
(stick to the tempo – 3 second descent and 1 second pause at the bottom)
Station 2 – Reverse Snow Angels x 15-20 reps
(perform slow and controlled; hold 2.5 lb plates in each hand if possible)
Station 3 – L-Seated Dumbbell Press x 10 reps @ 2111
B.
Complete as many rounds and reps as possible in 9 minutes of:
15 Kettlebell Swings
12 Alternating Reverse Lunges with KB in Goblet Hold
9 Burpees”

“A.
Five sets of:
Overhead Squat x 3 reps
Rest as needed
Build over the course of the five sets to today’s heavy triple.
B.
Complete as many rounds and reps as possible in 9 minutes of:
3 Hang Power Snatches (135/95 lbs)
6 Overhead Squats (135/95 lbs)
9 Burpees Over the Barbell
12 Pull-Ups”

“A.
Three sets, not for time, of:
15-20 Meter Handstand Walk
12 Alternating Pistols (load with a KB if you would like)
B.
Every 8 minutes for 32 minutes (4 sets):
Run 800 Meters @ 85-90%
25 Russian Kettlebell Swings (32/24 kg)
25 Push-Ups
C.
Three sets of:
Hollow-Rocks x 60 seconds”

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Saturday April 8, 2017

With a partner…one working at a time…reps split any way.

250 Metter Farmers Carry then 60 Alternating KB Snatches (54/35)

50 Box Jumps (24/20)

40 no squat wallballs (20/14)

30 Burpees

20 Stone over Shoulder

10 walking lunges w/KB then…250 Meter Farmer Carry

 

 

 

 

With a partner…one working at a time…reps split any way.

250 Metter Farmers Carry then 60 Alternating KB Snatches (54/35)

50 Box Jumps (24/20)

40 no squat wallballs (20/14)

30 Burpees

20 Stone over Shoulder

10 walking lunges w/KB then…250 Meter Farmer Carry

“A.
Every minute, on the minute, for 12 minutes:
Minute 1 – 1 L-Seated Rope Climb (as high as you can)
Minute 2 – 10 Meters of Handstand Walk
Minute 3 – 6-8 Ring Dips with a 2-Second Pause at Full Extension
Minute 4 – 8 Burpee Box Jump-Overs (24″/20″)
B.
Every 2 minutes, for 20 minutes (10 sets):
Clean x 2 reps
Build in load over the course of the ten sets.
C.
Every 5 minutes, for 25 minutes (5 sets):
Row 500 Meters
10 Thrusters (115/75 lbs)
10 Chest-to-Bar Pull-Ups”

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Friday April 7, 2017

“Fitness & Aim
A.
Three sets of:
Barbell or Dumbbell Shoulder Press x 6-8 reps
Rest 45 seconds
Supine Single Leg Hip Bridge x 6-8 reps each leg @ 2011
Rest 45 seconds
Supine Ring Rows x 8-10 reps @ 2111
Rest 45 seconds
Plank from Elbows x 45 seconds
Rest 45 seconds
B.
Complete as many rounds and reps as possible in 7 minutes of:
7 L-Seated Dumbbell Press
7 Ring or Stationary Dips
7 Burpees”

“Fitness & Aim
A.
Three sets of:
Barbell or Dumbbell Shoulder Press x 6-8 reps
Rest 45 seconds
Supine Single Leg Hip Bridge x 6-8 reps each leg @ 2011
Rest 45 seconds
Supine Ring Rows x 8-10 reps @ 2111
Rest 45 seconds
Plank from Elbows x 45 seconds
Rest 45 seconds
B.
Complete as many rounds and reps as possible in 7 minutes of:
7 L-Seated Dumbbell Press
7 Ring or Stationary Dips
7 Burpees”

“A.
Five sets of:
30 Second of Muscle-Ups
Rest 30 seconds
Note scores for each of the five sets.
B.
Every two minutes, for 20 minutes (10 sets):
High Hang Snatch + Snatch with No Foot Movement @ 65-75% of 1-RM Snatch
For the Snatch with No Foot Movement, set your feet in your receiving position, and try not to let the ball of your foot leave the ground throughout the snatch. You will need to be aggressive in your turnover and quick in your descent.
C.
Every minute, on the minute, for 15 minutes:
Split Jerk x 2 reps @ 75-80%
Work on perfect footwork and mechanics.
D.
Three rounds for time of:
Run 800 Meters
10 Hang Squat Snatches (135/95 lbs)
20/15 Strict Handstand Push-Ups”

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Thursday April 6, 2017

“Fitness & Aim
Every 8 minutes, for 40 minutes (5 sets) of:
Run 800 Meters
12 Chest-to-Bar Pull-Ups or Strict Pull-Ups
12 Strict Handstand Push-Ups or L-Seated DB Press
Note times for each set, and add them for total working time.
“

“Fitness & Aim
Every 8 minutes, for 40 minutes (5 sets) of:
Run 800 Meters
12 Chest-to-Bar Pull-Ups or Strict Pull-Ups
12 Strict Handstand Push-Ups or L-Seated DB Press
Note times for each set, and add them for total working time.
“

Rest

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Wednesday April 5, 2017

“A.
Every 2 minutes, for 16 minutes (8 sets):
Back Squat
*Set 1 – 8 reps
*Set 2 – 8 reps
*Set 3 – 6 reps
*Set 4 – 6 reps
*Set 5 – 4 reps
*Set 6 – 4 reps
*Set 7 – 2 reps
*Set 8 – 2 reps
Build in load every set…but make each set challenging.
B.
Every 4 minutes, for 20 minutes (5 sets):
20 Wall Ball Shots
20 Box Jump-Overs or Step-Overs
Note times for each set, and add them for total working time (e.g., 1:28 + 1:32 + 1:30 + 1:34 + 1:36 = 7:10)”

“””A.
Every 2 minutes, for 10 minutes (5 sets):
Back Squat
*Set 1 – 6 reps @ 65%
*Set 2 – 4 reps @ 75%
*Set 3 – 2 reps @ 85%
*Set 4 – 2 reps @ 90%
*Set 5 – 1 rep @ 95%
followed by…
Every 3 minutes, for 6 minutes (2 sets):
Back Squat x 1 rep @ 101+%
B.
Every 4 minutes, for 20 minutes (5 sets):
25 Wall Ball Shots (20/14 lbs)
50 Double-Unders
Note times for each set, and add them for total working time (e.g., 1:28 + 1:32 + 1:30 + 1:34 + 1:36 = 7:10)”””

Airdyne 45 – 60 min Z1

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Tuesday April 4, 2017

“A.
Every minute, on the minute, for 15 minutes:
Minute 1 – Supine Ring Row x 8 reps @ 2111
Minute 2 – Tempo Push-Ups x 12 reps @ 1111
Minute 3 – V-Ups x 20 reps
B.
For time:
Row 50 Calories
50 Push Presses
Run 800 Meters”

“A.
Five sets for max reps of:
30 Seconds of Muscle-Ups
Rest 30 seconds
30 Seconds of Push-Ups
(if this is a strong movement for you, loop a band around your back and pin it down with your hands to create a band-resisted push-up)
Rest 30 seconds
30 Seconds of Toes to Bar
Rest 30 seconds
B.
For time:
Row 50 Calories
50 Kettlebell Swings (32/24 kg)
Run 800 Meters
“

“For Time:
6k Run “

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