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Friday 31, 2017

“In teams of three, with only one partner working at a time, complete 3 rounds each of:
Row 500 Meters
8 Front Squats (225/155 lbs – from the ground)
followed immediately by…
In teams of three, with only one partner working at a time, complete 3 rounds each of:
Row 500 Meters
8 Thrusters (135/95 lbs)”

“In teams of three, with only one partner working at a time, complete 3 rounds each of:
Row 500 Meters
8 Front Squats (225/155 lbs – from the ground)
followed immediately by…
In teams of three, with only one partner working at a time, complete 3 rounds each of:
Row 500 Meters
8 Thrusters (135/95 lbs)”

“A. Warm-Up
Assault Bike or Row 10 minutes @ 70-75%
Then. . .
Banded Pec Stretch
T-Spine Opener
Banded Lat Stretch
Band Assisted Anterior Pec Stretch
Single-Arm Hang from Bar x 30 seconds each arm
Assault Bike or Row 5 minutes @ 80-85%
Then. . .
2 Minutes of Couch Stretch (right leg)
Rest 60 seconds
2 Minutes of Couch Stretch (left leg)
B. Three sets of:
Banded Good Morning x 15-20 reps
Rest 60 seconds
30 seconds of Rowing @ 80-85%
Rest 60 seconds
6-8 Rocking Box Bridges (slow and controlled)
Rest 60 seconds
C. Two sets of:
5 Deadlifts (225/155 lbs)
10 Wall Ball Shots (20/14 lbs)
5 Handstand Push-Ups
Rest 60 seconds
D. Complete as many rounds and reps as possible in 13 minutes of:
55 Deadlifts (225/155 lbs)
55 Wall Ball Shots (20 lbs to 10’/14 lbs to 9′)
55 Calorie Row
55 Handstand Push-Ups
E. Spend 10-15 minutes of light movement on the Assault Bike, and then do some banded neck decompression.”

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Thursday 30, 2017

“A. Every 2 minutes, for 12 minutes:
Minutes 1-2 & 7-8: L-Pull-Ups x 10-12 reps or L-Pull-Ups from Towels x 6-8 reps
Minutes 3-4 & 9-10: L-Sit Hold x 45 seconds accumulated time
Minutes 5-6 & 11-12: Handstand Walk x 10 meters
(use partner assist, Handstand Wall Runs or a 60-seconds Nose-to-Wall Handstand Hold if you don’t have handstand walks yet)
B. Complete as many rounds and reps as possible in 15 minutes of:
Run 600 Meters
15/10 Strict Pull-Ups
15 Kettlebell Swings”

“A. Every 2 minutes, for 12 minutes:
Minutes 1-2 & 7-8: Rope Climb x 2 ascents
Minutes 3-4 & 9-10: L-Sit Hold x 45 seconds accumulated time
Minutes 5-6 & 11-12: Handstand Walk x 10 meters
(use partner assist or Handstand Wall Runs if you don’t have handstand walks yet)
B. Complete as many rounds and reps as possible in 15 minutes of:
Run 600 Meters
15 Strict Pull-Ups (ladies – perform 10 strict)
15 Kettlebell Swings (32/24 kg)”

Rest Day

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Wednesday 29, 2017

“A. Every minute on the minute for 15 minutes (5 sets):
Station 1 – Romanian Deadlift x 6-8 reps @ 20X1
Station 2 – Alternating Reverse Lunges x 10 reps
(perform these as heavy as possible)
Station 3 – Single-Arm DB Press x 6 each arm
B. Every minute on the minute for 15 minutes:
5 Renegade Rows
(Push-Up, Row Left, Push-Up, Row Right)
5 Burpees
If you fail to complete the round within the minute, finish all of the repetitions and then sit out the minute in which you carried over into. Restart at the top of the following minute.
C. Every 2 minutes, for 10 minutes (5 sets):
100 Meter Farmer’s Carry (as heavy as possible)”

“A. Take 15 minutes to build to today’s heavy Clean & Jerk
B. Every minute, on the minute, for 15 minutes (15 sets):
3 Ground to Overhead (135/95 lbs)
6 Burpees Over the Barbell
If you fail to complete the round within the minute, finish all of the repetitions and then sit out the minute in which you carried over into. Restart at the top of the following minute.
C. Every 2 minutes, for 10 minutes (5 sets):
100 Meter Farmer’s Carry (as heavy as possible)”

“A. Eight sets of:
Clean x 1.1.1 @ 85+%
(rest 10 seconds between singles)
Rest 2 minutes between sets
B. Back Squat
*Set 1 – 5 reps
*Set 2 – 3 reps
*Set 3 – 1 rep
*Set 4 – 5 reps
*Set 5 – 3 reps
*Set 6 – 1 rep
Rest 2-3 minutes between sets.
Choose the loads based on feel, but these should be heavy!
C. Five sets for times:
25 Calories of Assault Bike or Rowing
10 Burpee Box Jump Overs (24″/20″)
Rest 2 minutes
D. Three sets of:
Single-Arm Dumbbell Press x 10 reps each @ 21X1
Rest 60 seconds
Chinese Dumbbell Rows x 12 reps @ 20X1
Rest 60 seconds
Bent-Over Rear Delt Flyes x 20 reps @ 20X0
Rest 60 seconds”

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Tuesday March 28th, 2017

“A. Every 2 minutes, for 12 minutes (6 sets):
Back Squat
*Set 1 – 6 reps
*Set 2 – 4 reps
*Set 3 – 2 reps
*Set 4 – 6 reps
*Set 5 – 4 reps
*Set 6 – 2 reps
B. Complete as many rounds and reps as possible in 15 minutes of:
20 Lateral Box Step-Overs
20 Push Press
40 Mountain Climbers”

“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…
One set of:
Back Squat x Max Unbroken Reps @ 90%
(athletes are allowed only on full breathing cycle at the top of the lift – exhale, inhale, brace and descend – once more rest is taken at the top, the set is over)
B. Complete as many rounds and reps as possible in 15 minutes of:
20 Dumbbell Box Step-Overs (20″ box; 55/35 lbs)
20 Push Press (95/65)
40 Double-Unders”

“A. Every minute, on the minute, for 15 minutes:
Snatch from Below the Knee x 1 rep
(Perform from at least 2″ below the knee cap, plates hovering slightly off the floor, pause, then snatch.)
*Sets 1-3 – 50% of 1-RM Snatch
*Sets 4-6 – 60%
*Sets 7-9 – 70%
*Sets 10-12 – 75-80%
*Sets 13-15 – 80-85%
B. For time:
10/7 Muscle-Ups
15 Deadlifts (275/185 lbs)
20 Handstand Push-Ups to 4″/2″ Deficit
40 Alternating Pistols
20 Handstand Push-Ups to 4″/2″ Deficit
15 Deadlifts (275/185 lbs)
10/7 Muscle-Ups
For today, you may kip the handstand push-ups.
C. Three sets of:
50-Foot Handstand Walk
15 Strict Handstand Push-Ups
Rest 2 minutes
D. Three sets of:
Seated Leg Lifts x 15 reps (slow and controlled)
Rest 60 seconds
Sit on the floor in an L-seated position, hands on the ground at your side, then lift both heels as high as possible while maintaining an upright torso.
followed by…
Three sets of:
Tuck-Up to V-Up Complex x 10 reps
Rest 60 seconds”

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Monday 27, 2017

“A. Every 2 minutes, for 16 minutes (4 sets of each):
Station 1 – 2 Weighted Pull-Ups + 4 Strict Pronated + 6 Supinated-Grip Pull-Ups
(if you’re still working on your first pull-ups, try 2-3 slow negatives + 5-6 Band Assisted Strict Pull-Ups)
Station 2 – Bench Press x 8 reps @ 20X1
B. For time:
Row 1000 Meters
20 Strict Handstand Push-Ups
30 Dips
40 Push-Ups”

“A. Every 2 minutes, for 16 minutes (4 sets of each):
Station 1 – 2 Weighted Pull-Ups + 4 Strict Pronated + 6 Supinated-Grip Pull-Ups
(if you’re still working on your first pull-ups, try 2-3 slow negatives + 5-6 Band Assisted Strict Pull-Ups)
Station 2 – Bench Press x 8 reps @ 20X1
B. For time:
Row 1000 Meters
20 Strict Handstand Push-Ups
30 Bar or Ring Dips
40 Push-Ups”

“Gymnastics Skills Warm-Up
10-12 Freestanding Kick-Ups to Handstand with Max Hold
(hold for as long as possible without walking – if your hands move, terminate that set)
followed by…
Three sets of:
45 seconds of Nose-to-Wall Handstand Hold
Rest 60-90 seconds
Get into position via wall-walk, cartwheel or backward handstand walk. Place your forehead against the wall and look at your toes.
followed by…
One set of:
10 Wall Climbs
(start from prone and walk feet up the wall to nose-to-wall handstand hold and slowly descend back down – focus on keeping positions, not speed)
A. Every 2 minutes, for 16 minutes (8 sets):
Front Squat
*Sets 1-2 – 2 reps @ 60-70%
*Sets 3-4 – 2 reps @ 70-80%
*Sets 5-6 – 1 rep @ 80-90%
*Sets 7-8 – 1 rep @ 90+%
B. Three sets of:
Jerk Balance x 3 reps
Rest as needed
Perform these for perfect speed and mechanics, not for load.
C. Take 20 minutes to today’s 1-RM Split Jerk.
D. Against a 3-minute running clock, complete:
Row 500 Meters
95/65 lb Thrusters x Max Reps
Rest 3 minutes between sets, and perform a total of 4 sets.”

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