Strength & Conditioning Thursday, August 25th
Conditioning
3 Rounds
1k row
100ft sandbag 150/100
400m run
20 burpee over erg
Strength & Conditioning Wednesday, August 24th
Strength:
Jerk For Load:
Pause Split Jerk + Split Jerk
(;02 Pause in dip position)
E2MOM for 12 Minutes
Set 1: 2+1 reps @ 60%
Set 2: 2+1 reps @ 60%
Set 3: 2+1 reps @ 65%
Set 4: 2+1 reps @ 70%
Set 5: 1+1 reps @ 70%
Set 6: 1+1 reps @ 70%
% are based off your 1rm Split Jerk
Weightlifting and Gymnastics
“Omar” Every 90sec for 18:00, Alt Stations
Station 1:
1 Pause Power Clean
2 Low Hang Power Cleans
1 Power Clean
*increasing loads
*pause 1sec, 2” below knees
55%-70% of Power Clean
Station 2:
Option 1: 8-12 Bar Muscle-Ups
Option 2: 15-20 Kipping/Butterfly C2B Pull-Ups
Strength & Conditioning Tuesday, August 23rd
| Strength (20:00 Clock Time)
Part A) 5:00 AMRAP 1:00 Dead-Hang (Accumulated) Max Strict Pull-Ups in Remaining Time R: 5:00 *Set-up Bench Press Part B) 10:00 Establish a 5RM Bench Press |
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| Conditioning (15:00 Clock Time)
“Hector the Toad” 3:00 AMRAP, 1:00 Rest, 4 Sets 15 Toe to Bar 15/11 Cal Echo Max Rep DB Thruster 50/35# Goal: 1:00 DB Thrusters (~15 Reps) |
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Strength & Conditioning Monday, August 22nd
| Strength
In a 15:00 Window: Find a 1RM Box Squat
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| Conditioning
“Nick the Pig” 8:00 AMRAP 8 Goblet Squat 70/53#, 32/24kg 8 American KBS 70/53#, 32/24kg 8 Box Jumps 30/24’’ Goal: 4+ Rounds |
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Strength & Conditioning, Ufit (SWEAT/HIIT) Saturday, August 20th
“Coffey”
For Time
800 meter Run
50 Back Squats 135/95#, 61/43#
50 Bench Press 135/95#, 61/43#
800 meter Run
35 Back Squat 135/95#
35 Bench Press 135/95#
800 meter Run
20 Back Squat 135/95#
20 Bench Press 135/95#
800 meter Run
1 Muscle-Up (each partner)
*For Time w/Partner
Partners Run Together, split the rest of work with your partner
Strength & Conditioning Friday, August 19th
| Strength
Every 2:30 for 10:00 10 Strict Press 100ft Sandbag Carry (heavy) b/s *Strict Press @ 60-65% holding across sub for sandbag carry would be dual kb front rack carry |
| Conditioning
“Benjamins” For Time 300/250m Row 50 Double Unders 25 Dual DB Push Press 50 Double Unders 800/700m Echo Bike 50 Double Unders 25 Dual DB Push Press 50 Double Unders 300/250m Row 10 Devils Press Load: 50/35# Time Domain: 9:00-13:00 Time Cap: 15:00 |
Strength & Conditioning Thursday, August 18th
| Conditioning
“Bank Roll” Every 6:00 for 30:00 2 Rounds 8/6 Strict Pull-Ups 12 Renegade Rows 50/35# 16 Wall Balls 20/14# Goal: ~4:00 for each 2 round segment |
Strength & Conditioning Wednesday, August 17th
| Strength (12:00 Clock)
5 Sets 6 Romanian Deadlift 31×1 Tempo :30/:30 Paloff Press Hold Choice on Load and Tension R: as needed b/s |
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| Conditioning
“Loose Change” 10:00 AMRAP 3-6-9-12-15… Deadlift 225/155#, 102/70kg Toe to Bar @ 2:00, 4:00, 6:00, 8:00 Complete 30sec Handstand Hold (Wall Supported) Goal: Round of 18+ |
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Strength & Conditioning Wednesday, August 17th
3 Rounds:
3min. AMRAP:
7 DB Front Squats
7 Ballistic Sit Ups
7 Push Ups
Rest 1min.
(go to next AMRAP below)
3min. AMRAP:
8 DB Front Rack Lunges
8 Med Ball Clean
8 Cal Row
Rest 1min.
(go to next AMRAP below)
3min. AMRAP:
9 Up Downs
9 Crossbody Toes Taps
9 Air Squats
Rest 1min.
(go back to the first amrap)
Each full round is 12min. (36min. Total).
Strength & Conditioning Tuesday, August 16th
| Weightlifting/Strength
Every 2:00 for for 10:00 3 Overhead Squats *starting @ 70% of 1RM |
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| Conditioning
“Nancy” 5 Rounds for time 400m Run 15 Overhead Squats 95/65#, 43/30kg Time Domain: 11:00-15:00 Time Cap: 18:00 |
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Strength & Conditioning Monday, September 15th
| Conditioning
“Andrew Jackson” 20:00 AMRAP 12 Burpee Box Jump Over 24/20″ 8/6 Ring Muscle-up 6 Power Cleans 185/125#, 84/57kg Goal: 5+ Rounds |