Team Workout; teams of three
"Walmart"
AMRAP 30:
7/5 Calorie Assault Bike
10 Medball Squat Jumps (30/20)
5 Power Clean and Jerks
1st 6 Rounds - 95/65
2nd 6 Rounds - 115/85
3rd 6 Rounds - 135/95
4th 6 Rounds - 155/105
Parters cycle through full rounds, one at a time. Weights climb every (6) rounds, or in other words, after each partner has cleared the weight two times.
Thursday, June 27
Wednesday, June 26
Thursday 27 June 2019
Work Capacity
"El Nino" For Time: 1 Mile Run 50 DB Snatches (50/35) 400 Meter Weighted Run 30 Pull-Ups 20 Burpee Box Jumps (24"/20")
"El Nino" For Time: 1 Mile Run 50 DB Snatches (50/35) 400 Meter Weighted Run 30 Pull-Ups 20 Burpee Box Jumps (24"/20")
Tuesday, June 25
Wednesday 26 June 2019
Strength Skill
Power Snatch Complex
On the 2 min for five sets
1x Hang Power Snatch
2x Power Snatch
3x Overhead Squat
Work Capacity
AMRAP x10 min
12x Deadlifts
9x Overhead Squats
6x Hang Power Snatches
Accessory Work
Four Rounds for Quality
18x Banded Good Morning
15x Four-Count Flutter Kicks
12x Glute Bridges
Power Snatch Complex
On the 2 min for five sets
1x Hang Power Snatch
2x Power Snatch
3x Overhead Squat
Work Capacity
AMRAP x10 min
12x Deadlifts
9x Overhead Squats
6x Hang Power Snatches
Accessory Work
Four Rounds for Quality
18x Banded Good Morning
15x Four-Count Flutter Kicks
12x Glute Bridges
Monday, June 24
Tuesday 25 June 2019
Gymnastic Strength
Strict Handstand Pushups - max set for reps
Strict Pullups - max set for reps
Work Capacity - Helen
Three Rounds for Time:
400m Run
21x Kettlebell swing @53/35 lbs
12x Pullups
Strict Handstand Pushups - max set for reps
Strict Pullups - max set for reps
Work Capacity - Helen
Three Rounds for Time:
400m Run
21x Kettlebell swing @53/35 lbs
12x Pullups
Sunday, June 23
Monday 24 June 2019
Strength
Back Squat work up to a heavy triple
Work Capacity
Three Rounds: 75x Double-Unders 50x Air Squats 25/18x Calorie Row
Core
Tabata Ab-Mat Situps
Back Squat work up to a heavy triple
Work Capacity
Three Rounds: 75x Double-Unders 50x Air Squats 25/18x Calorie Row
Core
Tabata Ab-Mat Situps
Friday, June 21
Friday 21 June 2019
Strength:
Squat Clean and Jerk On the 2:00 x 5 Rounds: 1 Rope Climb (15') 40 Double-Unders 2 Squat Clean and Jerks
Work Capacity:
In Teams of 3, with a 30:00 Time Cap: 800m Sandbag Run (70/50) 75 Box Jump Overs (24"/20") 50 Power Clean and Jerks (155/105) 15 Rope Climbs (15') 50 Power Clean and Jerks (155/105) 75 Box Jump Overs (24"/20") 800m Sandbag Run (70/50)
Rope Climb Scales:
- Peg Board Ascents
- 2x Pullups + 3x TTB
Squat Clean and Jerk On the 2:00 x 5 Rounds: 1 Rope Climb (15') 40 Double-Unders 2 Squat Clean and Jerks
Work Capacity:
In Teams of 3, with a 30:00 Time Cap: 800m Sandbag Run (70/50) 75 Box Jump Overs (24"/20") 50 Power Clean and Jerks (155/105) 15 Rope Climbs (15') 50 Power Clean and Jerks (155/105) 75 Box Jump Overs (24"/20") 800m Sandbag Run (70/50)
Rope Climb Scales:
- Peg Board Ascents
- 2x Pullups + 3x TTB
Wednesday, June 19
Thursday 20 June 2019
Work Capacity:
On the 4:00 x 5 Rounds:
12/9 Calorie Assault Bike/row
9 Barbell-Facing Burpees
6 Power Snatches (135/95)
Accessory - For Time:
50x Strict Pullups*
*every time you come off the bar, complete 5x strict ring dips
cap = 7:00
Scales:
Pullups - banded pullups, ring rows (mark your foot position so it doesn't move as you get tired), DB Bent Rows
Dips - banded dips, ring pushups (with rings hovering just off the floor is ideal, or on an incline as needed)
any scale you pick should be a strict, controlled movement; no kipping substitutions
On the 4:00 x 5 Rounds:
12/9 Calorie Assault Bike/row
9 Barbell-Facing Burpees
6 Power Snatches (135/95)
Accessory - For Time:
50x Strict Pullups*
*every time you come off the bar, complete 5x strict ring dips
cap = 7:00
Scales:
Pullups - banded pullups, ring rows (mark your foot position so it doesn't move as you get tired), DB Bent Rows
Dips - banded dips, ring pushups (with rings hovering just off the floor is ideal, or on an incline as needed)
any scale you pick should be a strict, controlled movement; no kipping substitutions
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