Booze Cruise Fun!

FITNESS

A. Four sets of:
Dumbbell or Barbell Bench Press x 8-10 reps @ 20X1
Rest 45 seconds
Supine Ring Rows x 8-10 reps @ 2111
Rest 45 seconds
Single-Leg Hip Bridge x 8-10 reps each leg @ 30X1
Rest 45 seconds

B. Complete as many rounds and reps as possible in 6 minutes of:
15 Burpees
10 Push Press (75/55 lbs)

AIM

A. Bench Press @ 20X1 tempo
Rest 3 minutes between sets
(use this time effectively to work on hip mobility or glute activation exercises – your coaches can help give you some suggestions)
Perform the following reps and percentages:
* Set 1 – 60% of 1-RM x 3 reps
* Set 2 – 75% of 1-RM x 2 reps
* Set 3 – 85% of 1-RM x 1 rep
* Set 4 – 90-95% of 1-RM x 1 rep
* Set 5 – 101-103% of 1-RM x 1 rep
* Set 6 (optional) – Exceed Set 5 weight

B. Complete as many rounds and reps as possible in 6 minutes of:
15 Burpees
10 Push Press (75/55 lbs)

SPORT

A. Every 90 seconds, for 15 minutes (10 sets):
Power Clean + Front Squat + Clean
Build over the course of the ten sets.

B. Every minute, on the minute…
Back Squat
*Set 1 – 40% x 1 rep
*Set 2 – 50% x 1 rep
*Set 3 – 60% x 1 rep
*Set 4 – 70% x 1 rep
*Set 5 – 80% x 1 rep
and then….
Every 2 minutes…
*Set 6 – 85% x 1 rep
*Set 7 – 90% x 1 rep
*Set 8 – 95% x 1 rep
and then…
One set of:
85% Back Squat x Max Reps @ 20X1
(no excessive pause at the top – you get one full breath cycle, exhale, inhale, brace and descend – if you take longer than that your set is over)
Use the same weight as last week, and aim to beat last week’s score.

C. Three sets of:
Snatch-Grip Romanian Deadlift x 6 reps @ 31X1
Rest as needed
Front Foot Elevated Split Squats x 8 reps each @ 2011
(elevate the foot 3-4″)
Rest as needed

D. Three rounds for time:
20 Russian Kettlebell Swings (32/24 kg)
10 Box Jumps (30″/24″)
Rest 2 minutes, and then…
For time:
Row 500 Meters
50 Burpees Over the Erg

FITNESS & AIM

A. Four sets of:
Against a 4 minute running clock, complete:
25 Kettlebell Swings (32/24 kg)
Run 400 Meters
Double-Unders x Max Reps
Rest 4 minutes between sets

B. Single-Arm Dumbbell Row x 8-10 reps each @ 2111
Rest 60 seconds
Side Plank x 45-60 seconds each side
Rest 60 seconds

SPORT

A. Every minute, on the minute, for 12 mintues:
Minute 1 – Strict Muscle-Up x 1-4 reps
(regress this with feet on the floor, still working strong controlled pull and transition with as little assistance as possible)
Minute 2 – Handstand Walk x 15-20 Meters
Minute 3 – Unbroken Double-Unders x 50 reps

B. Every two minutes, for 16 minutes (8 sets):
Power Jerk + Split Jerk
(Pause for 2-3 seconds in the split jerk receiving position before recovering.)
Rest 2 minutes
Goal is to use heaviest 2-3 loads from last week for all 8 sets. Use blocks if you have them.

C. Strict Overhead Press
* Set 1 – 5 reps @ 75%
* Set 2 – 5 reps @ 80%
* Set 3 – 4 reps @ 85%
* Set 4 – 3 reps @ 90%
* Set 5 – 2 reps @ 95%
Rest 2 minutes between sets.

D. Five sets for times of:
Run 400 Meters
5 Ground to Overhead (185/135 lbs)
5 Bar Muscle-Ups
10 Strict Handstand Push-Ups
Rest 2 minutes
*If a set is taking you more than 4 minutes, you need to scale it back and keep your time under 4 minutes for each set

FITNESS

A. Every 2 minutes, for 18 minutes (3 sets of each):
Station 1 – Back Squat x 8-10 reps @ 30X1
Station 2 – Nose-to-Wall Handstand Hold x 60 seconds
Station 3 – Reverse Snow Angels x 15-20 reps

B. For max reps/meters:
2 minutes of Rowing for Meters
Rest 60 seconds
2 minutes of Box Jump or Step-Overs
Rest 60 seconds
2 minutes of Dumbbell Thrusters
Rest 60 seconds
2 minutes of Rowing for Meters

AIM

A. Every 4 minutes, for 20 minutes (5 sets):
Back Squat @ 20X2
*Set 1 – 5 reps @ 60%
*Set 2 – 4 reps @ 70%
*Set 3 – 3 reps @ 80%
*Set 4 – 2 reps @ 85%
*Set 5 – Max Reps @ 85%
For the max reps sets, stick to the prescribed tempo, and if the rest at the top exceeds two seconds, terminate the set.

Use the rest periods between sets to address upper body mobility or activation drills of your choice – e.g., Ring Pec Stretch, Reverse Snow Angels, Nose-to-Wall Handstand Holds, etc….

B. For max reps/meters:
2 minutes of Rowing for Meters
Rest 60 seconds
2 minutes of Box Jump-Overs (24″/20″)
Rest 60 seconds
2 minutes of Dumbbell Thrusters (55/35 lbs)
Rest 60 seconds
2 minutes of Rowing for Meters
Post scores for each portion.

SPORT

A. Every minute, on the minute, for 6 minutes:
Full + Quarter Front Squat
Increase load from last Monday’s session by 5-8% and use that load for all 6 minutes.

B. Every two minutes, for 12 minutes (6 sets):
Hang Snatch (mid-thigh) + Snatch @ 80-85% of 1-RM Snatch

C. Every 2 minutes, for 10 minutes (5 sets):
Back Squat x 5 reps @ same load you used last Monday

D. Three rounds for time of:
20 Overhead Walking Lunges (95/65 lbs)
15 Pull-Ups

Optional Additional Conditioning Session
If you have the ability to perform two sessions in one day, and you identify yourself as someone who is stronger than they are well-conditioned, add in this optional work. Preferably this work would be performed at least 3-4 hours prior to or after today’s primary work.
Five sets of:
Row 1500 Meters @ 80% of your 500m pace
Rest 4 minutes

TEAM WOD

“Beach Muscles”
In teams of two, with only one partner working at a time, complete the following for time:
1600 Meter Relay Run (alternating 400 meters)
immediately followed by…
20 rounds (partners alternating full rounds) of…
4 Strict Supinated-Grip Pull-Ups
8 Ring Dips
12 Push-Ups
16 Air Squats
immediately followed by…
1600 Meter Relay Run (alternating 400 meters)

SPORT

A. Every minute, on the minute, for 6 minutes:
Full + Quarter Front Squat
Increase load from last week’s session by 5-8% and use that load for all 6 minutes.

B. Every two minutes, for 12 minutes (6 sets):
Hang Snatch (mid-thigh) + Snatch @ 80-85% of 1-RM Snatch

C. Every 2 minutes, for 10 minutes (5 sets):
Back Squat x 5 reps @ same load you used last week

D. Three rounds for time of:
20 Overhead Walking Lunges (95/65 lbs)
15 Pull-Ups

Optional Additional Conditioning Session
If you have the ability to perform two sessions in one day, and you identify yourself as someone who is stronger than they are well-conditioned, add in this optional work. Preferably this work would be performed at least 3-4 hours prior to or after today’s primary work.

Five sets of:
Row 1500 Meters @ 80% of your 500m pace
Rest 4 minutes

FITNESS & AIM

A. Four sets of:
Walking Lunges with Dumbbells x 20 steps @ 20X0
Rest 60 seconds between sets
*Make each set very challenging.

B. In teams of two, with only one person working at any time, complete as many rounds and reps as possible in 20 minutes of:
200 Meter Row
10 Burpees

SPORT

A. Complete as many rounds and reps as possible in 8 minutes of:
4 Muscle-Ups
8 Strict Handstand Push-Ups
40 Double-Unders
When the running clock hits 15:00, complete the following…

B. For time:
Row 2000 Meters
30 Hang Power Cleans (205/145 lbs)
60 Toes to Bar

C. 10 Minutes of Cool Down on AirDyne or easy running

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FITNESS

A. Five sets of:
Russian Kettlebell Swings x 20 reps
Rest 45 seconds
L-Seated Dumbbell Press x 10 reps @ 2111
Rest 45 seconds
Hollow Rock or Hollow Hold x 30-45 seconds
Rest 45 seconds

B. Every 6 minutes, for 18 minutes (3 sets), for times:
Dumbbell Push Press x 10 reps
Box Jump Overs x 20 reps
Run 400 Meters

AIM

A. Every 2 minutes, for 20 minutes (10 sets):
3 Snatch Lift Offs + Snatch
(for the snatch lift off, you’ll emulate your snatch start, raising the barbell only to the mid-knee, then pause slightly before returning it to the ground – work on perfect positioning during that first phase of the lift)
Build in loads over the course of the 10 sets from approximately 60-90% of your 1-RM Snatch.

B. Every 6 minutes, for 18 minutes (3 sets), for times:
135/95 lb. Hang Power Snatch x 10 reps
24″/20″ Box Jump Overs x 20 reps
Run 400 Meters

SPORT

Rest Day