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Wednesday – July 24

200 M Run

10 Burpees to Target

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200 M Run

10 Burpees to Target

20 KB Sumo DL High Pull

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200 M Run

10 Burpees to Target

20 KB Sumo DL High Pull

20 Russian KB Swings

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200 M Run

10 Burpees to Target

20 KB Sumo DL High Pull

20 Russian KB Swings

20 Ring Dips

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200 M Run

10 Burpees to Target

20 KB Sumo DL High Pull

20 Russian KB Swings

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200 M Run

10 Burpees to Target

20 KB Sumo DL High Pull

20 Russian KB Swings

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200 M Run

10 Burpees to Target

20 KB Sumo DL High Pull

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200 M Run

10 Burpees to Target

*30 Minute Cap

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Bring your engine. Bring your guts. Get this done.

Tuesday – July 23

Part 1:

AMRAP 8

8 Alternating Weighted Step Ups (1 DB – held however you want)

4 Strict Handstand Push Ups

8 Alternating Weighted Reverse Lunges (1 DB – held however you want)

4 Strict Pull Ups

Part 2:

2 Sets

3 Push Press + 1 Jerk @ 60-65%

2 Sets

2 Push Press + 1 Jerk @70-75%

2 Sets

1 Push Press + 1 Jerk @80-85%

2 Sets

1 Jerk @90+%

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Part 1 won’t be fast for most, but that doesn’t mean the intensity will be down. Focus on clean movement, don’t obsess over your speed. You should be primed to put some serious weight over your head in Part 2. Use the Push Press to perfect your hip extension and then GET UNDER THE BAR on your jerks!

Monday – June 22

7 Rounds

15 Wall Balls (20/14)

12 Toes to Bar

9 Power Cleans *

1 Minute Rest

Round 1: 135/95

Round 2: 155/105

Round 3: 165/110

Round 4: 175/115

Round 5: 185/125

Round 6: 195/130

Round 7: 205/135

*28 Minute Cap

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Be sure you can “quick single” the first few barbells here because this is going to get slower and slower each round. You may not reach the finish line in the 28 Minute Cap, but create a pace early on that can at least put you on track! (Hint: 3 Minutes of work per round!)

Friday – July 19

Part 1:

4 x 4

5 x 2

Bench Press

*3-5 Strict Pull Ups OR Strict Toes to Bar between sets

Part 2:

3 Sets

1 Power Clean + 1 Hang Squat Clean + 1 Front Squat

*60-75%

3 Sets

1 Squat Clean

*80+%

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*We slow it down today with some classic pushing and pulling – bench press and pullups is one of the most infamous pairings of movements in fitness. The theme is the same for todays light-to-medium olympic lifting – slow it down and move well!

Thursday – July 18

AMRAP 6

70 Double Unders buy in, then

7 Handstand Push Ups

14 Alternating DB Snatch (choose weight)

3 Minute rest

AMRAP 6

70 Double Unders buy in, then

6 Handstand Push Ups

2 Rope Climbs (Scale = 1 Pull Up + 1 Knee Raise 4x)

3 Minute Rest

AMRAP 6

70 Double Unders buy in, then

5 Handstand Push Ups

10 Deadlifts (205/135)

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*Today is a good day to work on double unders if you struggle – just be sure to scale the number appropriately to achieve the rest of the workout. There is a bit of skill in todays workout – scale appropriately to keep up the intensity in each of these short AMRAPs.

Wednesday – July 17

3 Rounds

3 Minutes

400 M Run

Max Meter Row

2 Minute Rest

3 Minutes

40 Sit Ups

Max Bar Facing Burpees

2 Minute Rest

Olympic Lifting – 715pm

A) 3 fast clean liftoff + 1 power clean to 80% max power clean

B) 2 clean liftoff + 2 squat clean to heavy double


*Bring on the sweat. Today is simple – leave it all out there on the floor, literally – we will clean it up after!

Tuesday – July 16

AMRAP 20

10 Hang Squat Cleans (115/75)

60 Double Unders

10 Thrusters (115/75)

6 Bar Muscle Ups (Scale = 12 Chest to Bar Pull Ups)

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*There are multiple ways to approach this workout for different types of athletes. Determine your strengths and weaknesses and break up sets as necessary to keep you on a smooth pace. Short breaks!

Monday – July 15

Part 1:

21-18-15-12-9-6-3

Push Ups

KB Swings (53/35)

*10 Minute Cap (Strict)

Part 2:

3 Sets

2 Front Squats +1 Push Press + 1 Split Jerk

*50-60%

5 Sets

1 Front Squat + 1 Jerk

*70+%

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The main focus of today will be the strength work in part 2. We should really be gearing up for our re-trst of the 1 RM Clean and Jerk coming up in August. Part 1, however…all about that pump!!

Saturday – July 13

In Teams of 2 (1 working / 1 resting**)

AMRAP 30

10 Synchro Bar Facing Burpees

30 Pull Ups

30 Hang Power Snatch (95/65)

30 Handstand Push Ups

30/24 Cal Row

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10 Synchro Bar Facing Burpees

25 Chest to Bar Pull Ups

25 Hang Power Snatch

25 Handstand Push Ups

25/20 Cal Row

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10 Synchro Bar Facing Bupees

20 Muscle Ups

20 Hang Power Snatch

20 Handstand Push Ups

20/16 Cal Row

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**Only the burpees are done with both people working at same time

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