Blog
A. Four sets of:
Seated Overhead Press with Dumbbells x 10-12 reps @ 2011
Rest 45-60 seconds
Strict Supinated-Grip Pull-Ups x 8-10 reps
Rest 45-60 seconds
Bent-Over Barbell Rows x 6-8 reps
Rest 45-60 seconds
Band Pull-Aparts x 20 reps @ 2011
Rest 45-60 seconds
B. Complete as many reps as possible in 6 minutes of:
Dumbbell Man-Makers
(Push-Up, Power Clean, Push Press)
A. Four sets of:
Bulgarian Goat Bag Swings x 15 reps
Rest 45 seconds
Single-Leg Hip Bridges x 10 reps each leg @ 2011
Rest 45 seconds
Reverse Snow Angels x 15-20 reps
Rest 45 seconds
B.
Two sets of:
Row 500 Meters
Rest 5 minutes
A. 4 sets of
A1. 6-8 Banded Hip Pulls
A2. 5 Low Pulls
A3. 5 TNG Hang Power Cleans
B. 5 min AMRAP:
Vert. Med Ball Throw to Box Jump x5
30s Medball FLR
19.30 Weightlifting
A. Snatch
A.1 Daily max in snatch for singles.
A. 2 Do ten additional singles on 90%.
B. Back squat
B.1 Daily max in triples.
B.2. Drop down to 90% and do three additional triples.
B.3 Drop down to 80% and do three additional triples of 1,5 back squats.
B.4 Drop down to 70% and do three additional triples of paused back squats. 3-5 seconds in the bottom position.
10:00 AMRAP
5 Push Press (115#/83#) 5 KB Swings (53#/35#) 5 Box Jumps (24″/20″) One partner performs a round while the other rests. Switch after each round.
Rest 3:00
For Time: 30 Wall Balls (20#/14#) 30 SDHP (75#/53#) 30 Box Jumps 30 Push Press (75#/53#) 30 Calorie Row 30 Push-ups 10 Body Blasters Each team must complete all total reps before moving to the next movement.
Body Blaster = Burpee, Pull-up, K2E
A. Three sets of:
Single-Leg Deadlift w. DB x 6-8 reps each leg
Rest 45 seconds
Russian Kettlebell Swings x 15 reps
Rest 45 seconds
Bottom’s Up Kettlebell Walk x 10m each arm
Rest 45 seconds
B. Five sets for max reps:
45 seconds of Rowing (for calories)
Rest 15 seconds
45 seconds of Goblet Squats
Rest 15 seconds
45 seconds of Strict Pull-Ups
Rest 15 seconds
17.30 Gymnastics
A. Wrist Mobility/Strength
B. 3 Sets of:
B1. 5-8 Scap Push Ups (3sec. top hold)
B2. 5-8 Active Hangs (3sec. top hold)
C. Ido Portal HS Progressions
C1. 3x1min Partner HS Drill Floor
C2. 3x1min Partner HS Drill Floor + PVC
C3. 3x1min Partner HS Drill chest-facing wall
D. Freestanding HS(with Spotter)"
A. TNG Power Clusters
A 1. Daily max in TNG power clusters for triples.
A 2. Thirty reps on 75ish percent of 3.1. Two sets of five reps as TNG and with the barbell taken down to the shoulders. Two sets of five reps with the bar taken down directly to the thighs. Ten singles as fast as possible."
B. For time in teams of 2:
200 Wall Balls 10/6kg
*ball can never touch the ground, partner not doing wall ball must hold side plank.
17.30 Mobility
A. Hip Mobility
B. Core strength for neutral spine
18.30 Gymnastics
A. Skill: Frogstand/Teeter/Crow/Planche Progression
B. 5x 1-5 Tuck Push Ups on Parallettes
C. 10min AMRAP of:
10m Burpee Broad Jumps
10m Bear Crawl
19.30 Weightlifting
A. Deadlift
A.1 Ten reps, touch and go, strongest mix-grip.
A.2 Ten reps, touch and go, weakest mix-grip.
A.3 Ten reps, alternating between weakest and strongest mix grip, lift the bar and then drop it down.
B. Snatch Pulls
B.1 Daily max in snatch pulls for triples.
B.2 Do three additional sets of triples on 90% of 3.1.
B.3 Do three additional sets of five reps on 75% of 3.1.
B.4 Do one set of 15 reps on 60% of 3.1 but as TNG.
A. Four sets of:
Box Step-Ups x 8 each leg
(rest 30 seconds between legs)
Rest 60 seconds
Single-Arm Dumbbell Row x 6-8 each arm
Rest 60 seconds
B. Every 90 seconds, for 18 minutes (3 sets of each):
Station 1 – Roll to Candlestick x 10 reps
Station 2 – 30 seconds for Max Reps of Strict Handstand Push-Ups or seated DB Presses
Station 3 – 60 seconds of Plank Variation
Station 4 – 30 seconds for Max Reps of Strict Supinated-Grip Pull-Ups
A. 4 sets:
A1. Box Walkouts w. 3s hold at top position (butt high/torso vertical) x 3-5 - Rest 60s
A2. BB Ab Roll Out x6 - Rest 60s
B. Complete as many rounds and reps as possible in 12 minutes of:
10 Thrusters 35/25kg
20 Overhead Alternating Reverse Lunges
Want a bigger challenge? Use dumbbells or kettlebells instead.
A. 4 sets:
A1. Lateral Squats - weighted if possible x 6-8/side - Rest 30s/60s
A2. Strict HSPU x ME (-2) - Rest 90s
B. Every 90 seconds, for 12 minutes (8 sets):
5 Push Presses TNG w. a 2s lockout at the top,
10 Burpees Over the Barbell
19.30 Weightlifting
A. Snatch
A. 1 Daily max in snatch for triples.
A. 2 Drop down to 50% of A.1 and do a daily max in snatch for doubles.
B. Back squat
B. 1 Daily max in doubles.
B. 2. Drop down to 90% and do five additional sets of doubles.
B. 3 Drop down to 70% and do a rep-out set."