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Wednesday – July 1

FOR TIME

3 Chest to Bar Pull Ups 

30 Double Unders

200 M Run 

6 Chest to Bat Pull Ups 

40 Double Unders 

200 M Run 

9 Chest to Bar Pull Ups

50 Double Unders 

200 M Run 

12 Chest to Bar Pull Ups 

60 Double Unders 

200 M Run 

15 Chest to Bar Pull Ups 

70 Double Unders 

200 M Run

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Ascending reps as you become more and more fatigued are a great way to test your capacity. Coast on the runs and try to attack the pull ups and double under aggressively.

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SUGGESTED WARM UP

  1. Roll and mobilize feet/achilles/calves
  2. 200 M Run + 2 rounds of 5 Scap Pull Ups + 5 Scap Push Ups
  3. 10 Shoulder Pass Throughs + 10 Second Hang f/ Bar
  4. 200 M Run + 2 Rounds of 5 Pull Ups + 20 Double Unders
  5. Stretch / mobilize hamstrings and low back

Tuesday – June 30

5 Sets 

25/20 Cal Row (hard effort)

Rest 2 Minutes 

8 Back Squats 

Rest 2 Minutes 

*Back Squats must be unbroken

*Start above 50%, work your way up

*Record total time AND all 5 weights

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Don’t be afraid to sell out on the row. 2 Minutes is a decent amount of rest and the point of this one is to lift heavy under some duress.

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SUGGESTED WARM UP:

  1. 10 Alternating Step Ups + 5 Bulgarian Split Squats (R and L) – 2x
  2. 5 Pause Back Squats (45/35) + 5 Jumping Air Squats – 2x
  3. Stretch and mobilize hips + Quads
  4. :20 on / :10 off for 3 Sets: Cal Row (increase pace each set)

Monday – June 29

7 Rounds 

7 Deadlifts (205/125)

7 Hang DB Cleans (50/35) – each hand

7 DB Push Press (50/35) – each hand 

7 Box Jumps (24/20)

7 Bar Facing Burpees

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Those DB movements are going to make or break the workout, especially the push press. Everything else will be fine if approached correctly when it comes to your pace, just be sure you get to the DBs with a plan and enough juice.

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SUGGESTED WARM UP

  1. 5 Single Leg Deadlifts + 5 Bulgarian Split Squats – each leg: 2x
  2. 2 Rounds: 5 Box Jumps + 5 DB Push Press (one arm at a time) + 5 Burpees
  3. Stretch and mobilize low back / hamstrings
  4. 2 Rounds: 5 DB Hang Power Cleans + 5 Deadlifts (50-60% of workout weight)
  5. Build Deadlift Bar

Saturday – June 27

Im Teams of 2

30 Rounds 

6 Toes to Bar 

6 Alternating DB Snatch 

6 Burpees 

*Break this up however you want 

*If done solo, cut rounds down to 15

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The movement pattern of closing and opening the hip will be taking place for the entire workout. Don’t overlook how much that will tax your core. Move efficiently and come up with a plan that allows you to do so.

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SUGGESTED WARM UP

  1. 5 Toe Touch + Sky touch + 10 Trunk Twists – 2x
  2. 5 DB Single Leg Deadlifts – each leg
  3. 10 DB Good Mornings + 5 Press Ups (slow)
  4. 5-4-3: Scap Pull Ups + Scap Push Ups
  5. 5 DB Snatch High Pulls – each side
  6. 10 Alternating DB Snatch + 5 Toes to Bar

Friday – June 26

7 Minutes 

800 M Run OR 1,000/800 M Row 

24 Thrusters (95/65)

Max Wall Balls 

Rest 3 Minutes

Repeat 

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Go to the thrusters with a plan. Unbroken? 2 sets? 4 sets? Whatever you want. But go in with a plan and tell yourself you must stick with it. Then, lets see what you’ve got on wall balls. “You can always do another wall ball”

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SUGGESTED WARM UP

  1. Roll quads ands lower calves – 2-3 minutes
  2. 10 Pause Air Squats + 10 Strict Press (pause at top)
  3. Stretch quads and hips – 2-3 minutes
  4. 200 M Run + 5 Thrusters (workout weight) + 10 Wall Balls

Thursday – June 25

4 Rounds 

6 Strict Pull Ups 

4 Strict Handstand Push Ups

30 seconds Max Deadlifts (205/125)

Rest 3-4 Minutes 

4 Rounds 

6 Strict Handstand Push Ups 

4 Strict Pull Ups 

30 Seconds Max Power Cleans (135/85)

*Record total time AND total DL AND total PC

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You are going to record THREE scores here. We want urgency, yes. However we want to make sure you get to the deadlifts/cleans with enough ammo to hold on to that bar for the majority of those 30 seconds. How much you rest prior to getting there is up to you.

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SUGGESTED WARM UP

  1. 5 Single Leg Deadlifts – each leg 2x (barbell or DB)
  2. Spend 1-2 minutes doing thoracic rotations, increasing speed as you go
  3. Stretch / mobilize hamstrings and low back: 2-3 minutes
  4. 5 Barbell Press + 5 Barbell Row – 3x
  5. Stretch / mobilize front rack
  6. Warm up your deadlift and cleans – 2-3 minutes

Wednesday – June 24

6 Rounds 

400 M Run 

17 Burpees

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Challenge yourself to maintain splits somewhat close to each other (+/- 10 seconds). This doesn’t need to be an all out effort, especially early on. Try to teach yourself how to pace properly and end strong.

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SUGGESTED WARM UP

  1. 100 M light jog + 10 Leg Swings + 10 Punter Kicks each leg
  2. 20 M Butt Kickers + 20 M Walking Lunge w/twist over knee
  3. 100 M medium jog + 10 toe to knee pulls + 10 alternating pigeon pose each leg
  4. 10 Press Ups to Downward Dog – hold each for 2-3 seconds
  5. 200 M Medium Jog + 5-10 burpees

Tuesday – June 23

6 x 3

Tempo Strict Press 

*Explode Up / 2 second hold / 3 seconds down

6 x 1

Push Press 

4 x 1

Split Jerk 

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Be sure to start the strict press work around 50-55%, then work your way up. Building that eccentric strength is a huge part of maximizing your potential on handstand push ups and overhead barbell capacity. Once that is done, let’s go heavy on both the Push Press and Split Jerk.

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SUGGESTED WARM UP

  1. 3 Push Ups + 4 Strict Press + 5 Push Press + 6 Split Jerks – 3 sets, rest 1 minute between
  2. Stretch and mobilize wrists and thoracic
  3. 5 Sets of Cat/Camel (on all fours, extend and flex the low back) – hold each position for 2-3 seconds
  4. :20 on / :20 off: Intense run/row/bike/burpee – 3 sets, you choose movement

Monday – June 22

AMRAP 7

6 Power Snatch (75/55)

24 Double Unders 

Rest 3 Minutes 

AMRAP 7

3 Power Snatch (95/65)

24 Double Unders 

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We want to work on light barbell cycling from start to finish. Pick two weights where you think that is an attainable goal. Keep the intensity up so we can really hammer away at fatigued double unders.

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SUGGESTED WARM UP

  1. Roll and mobilize feet: 1-2 minutes per foot
  2. :20 Row + :10 Double Unders – 3x
  3. Shoulder pass throughs and figure 8s with PVC – 10 of both
  4. PVC Good mornings and Barbell Good Mornings – 10 of both
  5. 5 Single Leg Deadlifts w/ Barbell – 2x each leg
  6. Snatch DL + Snatch High Pull + Snatch – 5 sets, building weight if possible

Saturday – June 20

In Teams of 2 (1 working / 1 resting)

100 Wall Balls 

50 Burpees 

1,200 M Run (200 M at a time – 3x each)

.

80 Thrusters (95/65)

50 Burpees 

1,200 M Run (200 M at a time – 3x each)

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60 DB Thrusters (50/35)

50 Burpees 

1,200 M Run (200 M at a time – 3x each)

*If done solo, cut reps in half

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Squat + Press along with burpees and running. Nasty trio of movement patterns that will force you to pick and choose where you need to slow down and where to try and push. My suggestion is to pick one movement to really pursue with aggression and try to stay even keel on the others.

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SUGGESTED WARM UP

  1. 9-6-3: Air Squats + Press Ups
  2. 9-6-3: MB Squats + Strict Press (45/35)
  3. Stretch / roll out quads and glutes
  4. Stretch / roll out thoracic
  5. 3 Wall Balls + 3 Thrusters (75/55) + 3 DB Thrusters (workout weight)
  6. 200-300 M run