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Saturday 4.29.17 Posted by admin on April 28, 2017 • No comments

Team “Wes” – teams of 2:

For time:
800m run with 25lb plate
14 rounds of:
5 strict pullups
4 burpee box jumps
3 cleans, 185/135
800m run with 25lb plate

*Runs are done together, each with a plate. Partners will alternate movements on the 14 rounds: parnter 1 does pullups, partner 2 does BBJ, and so on.

Friday 4.28.17 Posted by admin on April 27, 2017 • No comments

A. Warmup:
3 x 10
Front raise, Lateral raise, reverse fly
then w/ a partner
3 rounds:
20 calorie row
Front rack KB Hold

B. AMRAP in 15:00
10 Snatch, 135/95
30 Double Unders
400m Run

Workout Notes: 5-6 rounds will be on the competitive end. Looking to get 4-5 overall. Snatches can be done in singles, but you’ll want to use a weight that allows you to keep moving. Scale the DU”s if necessary to not get hung up and utilize the run to recover your lower body.

C. Cooldown:
10:00 foam rolling

Thursday 4.27.17 Posted by admin on April 26, 2017 • No comments

A. Warmup:
3 sets of:
10 MU turnovers
10 Ring Rows (as horizontal as possible)
10 Squat Jumps
10:00 HS Practice

B. For time:
DB Thrusters

Workout Notes: This task priority workout should be finished within 10:00. Competitive times will be around the 5-6:00 mark. Don’t overload yourself on the DB weight as it should be light enough to complete the 30’s and 20’s in 1 to 2 breaks.  Toes to bar should be broken up in manageable sets to reduce overall fatigue. A good suggestion would be working around 30-50% capacity per set (Ex: if you can do 10 total T2B fresh, then your sets during the workout would be broken into 3’s or 5’s)

C. Cooldown:
3:00 Banded Hip Stretch, each side
1:00 calf stretch, each side

Wednesday 4.26.17 Posted by admin on April 25, 2017 • No comments

A. Warmup:
AMRAP in 6:00
10 Front Rack Lunges
10 Unilateral DB press, 5 each side
10 Back Extensions

B. 4 sets of:
20/14 Assault Bike Calories, AFAP
50m Sled Pull (forward), AHAP
10 Bench Press, choose weight
-rest as needed
*Use a weight on bench that allows for maximum 1 break or unbroken reps. Hit each piece with intensity.

C. Cooldown:
100 Abs of Choice
5:00 of lacrosse ball work

Tuesday 4.25.17 Posted by admin on April 24, 2017 • No comments

A. Warmup:
no run
3 sets of:
:30 static overhead one arm DB hold, each side
5 Strict Pullups
10 Front Rack Lunges

B. For time:
1000m Row
50 Wall Balls, 20/14
30 Burpee Pullups

Workout Notes: goal time is 15:00 or less. Pacing the row will set you up for larger sets or an unbroken set of wall balls. Keep in mind the burpee pullups coming after and break sets as needed to maximize efficiency and minimize rest on the BPU. Keep the burpee pullups controlled as 30 is a lot.

C. 2 set of:
15 Good mornings
20 GHD Situps
25 Back Extensions

D. Cooldown:
3:00 Lizard stretch
30 banded pull apart negatives, :10

Monday 4.24.17 Posted by admin on April 23, 2017 • No comments

A. Warmup:
:50 easy, :10 hard x 5, Assault Bike
:45 easy, :15 hard x 5, Rower
immediately after complete the following:
Russian KB Swings
Goblet Squats
*weight should be light as this is a warmup

B. Back Squat, work up to a heavy single

C. Back Squat 3 x 10 @ 70% of ‘B’

D. GH Raises 3 x 10
*scale reps if needed

E. Cooldown:
Couch stretch, 3:00 each side

Saturday 4.22.17 Posted by admin on April 21, 2017 • No comments

For time: (teams of 2)

150 Partner Wall Balls
30 Clean & Jerks 185/135
Deadlifts, 225/155

*alternated Reps however on the C&J’s and “Diane”