July 21st,2017

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Today’s Workout

Power

Go Every :30 x 20

1 Power Snatch

+ 1 OHS

+

1 Snatch Balance @ 50% Power Snatch

+

Go every 2:00 x 8 sets

3 Power Snatch @ 75-79% ( Focus on Speed)

SUPPLEMENTAL

Structural:

-5:00 max Z press 45/35

Breather:

3:00 Row for Max Meters

 

 

July 20th, 2017

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Today’s Workout

Power Endurance

30 Min AMRAP

5min -5 Deadlift @ 50%

10 Box jumps 24/20

+

5min

5 T2B

5 Pull ups

+

5min

5 Man makers (burpee/SC/thruster) 95/65

5 Front rack weighted lunges 95/65

X2 sets

• No rest between 5 Min pieces

SUPPLEMENTAL

Structural:

300 sec plan

July 19th, 2017

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Today’s Workout

Strength

Bench – build to a tough single in 10 minutes

5 x 5 @ 75-79% of tough single

Go every 3 minutes

SUPPLEMENTAL

Structural: -Death by strict C2B

Breather -250/200m Row sprint (s/m=35 or higher) -Rest 2:00 x 4

July 18th, 2017

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Today’s Workout

Endurance

45 min EMOM

5 Deadlifts @ 50%

5-10 push ups (pick a number and stick with it for the entire workout)

SUPPLEMENTAL

Structural: -Tabata Sit ups

July 17th, 2017

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Today’s Workout

Intervals

Baseline: Row 250m @ 95% then convert to meters covered in :30 and set first round at 10m less.

Eg. average 250m at 1:30/ 500m = 167m so member would start rnd 1 at 157m.
30 sec row/ 90 sec rest * must add 1m every round. If you miss 2 rnds in a row you’re done rowing and must complete 20 burpees per round till last rower is complete.

SUPPLEMENTAL

Structural: – 5×5 pistols + – Accumulate as much time as possible in a plank within 5 minutes

July 15th, 2017

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Today’s Workout

with a partner

50 burpees

800m run

50 pull ups

50 push ups

400m run

30 GTOH 135/95

30 backsquats

800m run

50 burpees

July 13th, 2017

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Today’s Workout

POWER
Build up to a tough power clean in 10 minutes
+
Go every 2 minutes x 8
3 Power Cleans @ 75% of tough Power Clean (Emphasis is on speed)
+
SUPPLEMENTAL:
Structural:
3x 1-6 strict T2B ladder (I go, you go)
+
Breather:
In 10 minutes for max reps and meters
P1: 250/200m row
P2: max sandbag clean 75/55FullSizeRender (2)