Thursday 6.21.18

Bring a Friend Day

Performance
Teams of 2
150 Burpee Box Jump Overs 24/20
*Every 2 minutes both partners stop and complete 300′ Shuttle Run
*shuttle run = 25′ down and back + 50′ down and back x 2
Lifestyle
Teams of 2
120 Burpee Box Jump Overs 24/20
*Every 2 minutes both partners stop and complete 300′ Shuttle Run
*shuttle run = 25′ down and back + 50′ down and back x 2
Rehab Upper
Teams of 2
60 Box Jump Overs 24/20
120/100 Cal Bike
60 Box Jump Overs 24/20
*Every 2 minutes both partners stop and complete 300′ Shuttle Run
*shuttle run = 25′ down and back + 50′ down and back x 2
Rehab Lower
Teams of 2
350/300 Calorie Bike

Wednesday 6.20.18

Weightlifting Wednesday

Performance
Bench Press: 4 x 6 (across)
*complete 10 DB upright rows after each set (per)
Reverse Lunge: 4 x 7 (per leg, alternating)
*complete 10-30 second ring hold at chest after each set
Lifestyle
same as Performance
Rehab Upper
Single-arm DB Bench Press: 4 x 8 (across)
*complete 10 DB upright rows after each set (uninjured side)
Reverse Lunge: 4 x 9 (per leg, alternating)
*complete max Prone GHD Hold after each set
Rehab Lower
Bench Press: 4 x 6 (across)
*complete 10 DB upright rows after each set (per)
Seated DB Strict Press: 4 x 6
*complete 10-30 second ring hold at chest after each set

Tuesday 6.19.18

South Side

Performance
Strength: 5 Heavy Sets
3 Front Squats + 2 Push Press + 1 Thruster
Conditioning: EMOM x 10
5 Front Squats + 4 Push Press + 3 Thrusters 135/95
* Score is slowest round.
Lifestyle
Strength: 5 Heavy Sets
3 Front Squats + 2 Push Press + 1 Thruster
Conditioning: EMOM x 10
4 Front Squats + 3 Push Press + 2 Thrusters
* Score is slowest round.
Rehab Upper
Strength, Front Squat or Back Squat: 5 x 6
Conditioning: EMOM x 10
10 Back Squats 135/95
Rehab Lower
Strength, Strict Press: 5 x 6
Conditioning: EMOM x 10
18/15 Cal Bike
* Score is slowest round.

Monday 6.18.18

Goonies

Performance
With a 15 minute clock
1 mile run
Then, AMRAP
10 KB Snatch 53/35 (per arm)
3 Rope Climbs
Accessory
Lifestyle
With a 15 minute clock
1200m run
Then, AMRAP
10 Kettlebell Swings 53/35
2 Rope Climbs
Accessory
Rehab Upper
With a 15 minute clock
1 mile run
Then, AMRAP
10 KB Snatch 53/35 (non-injured side)
15 Sit-ups
Accessory
Rehab Lower
With a 15 minute clock
1600m Row
Then, AMRAP
15 Push-ups
3 Rope Climbs
Accessory

Sunday 6.17.18

Bootcamp

5 Rounds
1000m Run
500m Row
250m Ski
15 Burpee Box Jump Overs (20″ box)

Power Hour

Strength: Supine Grip Bent Over Rows
5 x 8
Accessory: 4 Rounds For Quality
10 Trap 3 Raises (per)
300′ Gun Walk
10 DB Lateral Raises
15 Barbell Curls

 

Saturday 6.16.18

Serpents

Performance
30 Thrusters
90 Wallballs 20/14
30 Thrusters
*Thrusters are to be performed with DB or KB. You choose weight. You should be working with a weight where you can complete the first 30 thrusters in 2-3 sets.
**Every time you break the reps, complete a 600m Run + 60 Double Unders. This penalty does not apply when you complete a movement and advance to the next!
Lifestyle
25 Thrusters
65 Wallballs 20/14
25 Thrusters
**Every time you break the reps, complete a 600m Run + 60 Double Unders. This penalty does not apply when you complete a movement and advance to the next!
Rehab Upper
25 Front Squats 115/75
75 Back Squats
25 Front Squats
**Bar to be taken from the rack. Every time you break the reps, complete a 600m Run + 60 Double Unders. This penalty does not apply when you complete a movement and advance to the next!
Rehab Lower
3 Rounds
750m Row
15 DB Strict Press 40/25
15 Pull-ups

Friday 6.15.18

Eagle Eye

Performance
Alternating x 10 minutes
even: 3 Power Snatch
odd: 5-8 Tempo Strict Pull-ups (1230)
For Time
12 Power Snatch 115/75
12 Box Jumps 24/20
12 Burpees over bar
18 Sumo Deadlift High Pull 115/75
18 Box Jumps
18 Burpees over bar
24 Deadlifts 115/75
24 Box Jumps
24 Burpees over bar
Lifestyle
Alternating x 10 minutes
even: 3 Power Snatch
odd: 5-8 Tempo Ring Rows (1230)
For Time
12 DB Snatch (per arm)
12 Box Jumps 24/20
12 Burpees over bar
15 KB Sumo Deadlift High Pull 53/35
15 Box Jumps
15 Burpees over bar
18 Deadlifts 115/75
18 Box Jumps
18 Burpees over bar
Rehab Upper
Alternating x 10 minutes
even: 3 Deadlifts
odd: 5-8 single-arm Tempo Ring Rows
For Time
12 Hip Extensions
12 Box Jump
12 Cal Bike
18 Russian KB Swings 70/53
18 Box Jumps
18 Cal Bike
24 Deadlifts 115/75
24 Box Jumps
24 Cal Bike
Rehab Lower
Alternating x 10 minutes
even: Max Handstand Hold
odd: 5-8 Tempo Strict Pull-ups (1230)
For Time: 21-18-15-12
cal bike
cal row

Thursday 6.14.18

Mockingbird

Performance
Conditioning: 2 Rounds
90 second ski
30 second rest
90 second bike
30 second rest
90 second row
2:30 rest between rounds
Accessory
Lifestyle
same as Performance
Rehab Upper
2 Rounds
90 second row
30 second rest
90 second bike
30 second rest
90 second row
2:30 rest between rounds
Rehab Lower
2 Rounds
90 second battle ropes
30 second rest
90 second bike
30 second rest
90 second row
2:30 rest between rounds

Wednesday 6.13.18

Weightlifting Wednesday

Performance
Bench Press: 4 x 8 (across)
*complete 10 DB upright rows after each set (per)
Reverse Lunge: 4 x 9 (per leg, alternating)
*complete max L-Sit Hold after each set
Lifestyle
same as performance
Rehab Upper
Single-arm DB Bench Press: 4 x 10 (across)
*complete 10 DB upright rows after each set
Reverse Lunge: 4 x 9 (per leg, alternating)
*complete max Prone GHD Hold after each set
Rehab Lower
Bench Press: 4 x 8 (across)
*complete 10 DB upright rows after each set (per)
Seated DB Strict Press: 4 x 8
*complete max L-Sit Hold after each set

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