Saturday May 25
A1. Narrow bench week 2
A2. 5-7 chest clapping push ups
B. 4 rounds for max reps / min time: max CTB + burpee broad jump length of gym + buddy carry
Friday May 24
WARM-UP: 5 min light cardio of choice, pick your least favorite (if you suck at DU, you are doing DU)
Spend 10 minutes working on dynamic warm-up and hip / shoulder mobility – IMPROVE YOUR FLEXIBILITY TO IMPROVE YOUR LIFTS… AND THE REST OF YOUR LIFE
A. 1 snatch EMOTM for 12, adding weight each minute
B1. Back squat week 2
B2. 6 tall BJ
C1. For 5 rounds, 15 unbroken American KBS on odd minutes. Choose a challenging weight
C2. 15 unbroken HEAVY wallballs on even minutes (30/25/20), followed immediately by
D. 5 rounds of 10 TTB + 5 burpees
POST scores to comments!
Got tight ankles? Hit the arches, the achilles, and this guy
Wednesday May 22
IMPORTANT SCHEDULING NOTE: There will be no 6:30 am on Monday the 27th (Memorial Day). We will have classes at 9:30 am, 4, 4:30, 5, and 5:30.
A. EMOTM: 3 TnG power clean for 10 min, adding weight if/when possible
B1. DL week 2 – only perfect reps
B2. 15 TTB
C. 3 rounds for time: 12 KB snatches L (53/35) + 12 pistols (alternating) + 12 KB snatches R + 12 BJ @ 30/24″
Tuesday May 21
A. Press week 2
B. 30 on, 30 off for 4 rounds of max reps: MU + HSPU + DU, followed by
C. 10 min of: 30 sec @ 100% + 30 sec @ 50% on your choice of AirDyne or C2
Monday May 20
A. One bear complex on the minute for 10 min, adding weight each set
B. Back squat – quickly build to 10RM, add 5 lbs from last week
C. 3 rounds of 20 reps each for time: TTB + KBS (70/53) + GHSU + hip extensions
Saturday May 17
A1. Narrow bench week 1
A2. 7 clapping true push ups
B. For time: 20 MU + 30 CTB + 40 burpees + 50 row cals
Sub for MU today is 4 rounds of 1 rope climb + 5-7 ring dips
Friday May 16
A1. Back squat – week 1
A2. 6 tall BJs
B. 3 rounds for time: 15 American KBS left (53/35) + 10 OH lunge (KB in left hand) + 15 GHSU + 15 KBS right + 10 OH lunge right + 15 GHSU, run 400 m after each round
Practice some KB snatches before beginning part B
Wednesday May 15
A. One power clean on the minute for 12 minutes, adding weight every rep
B1. Deadlift week 1, no rest before TTB
B2. 3 x 15 TTB, rest 3 min after TTB
C1. Alternating with a partner: 10 GHR (add band if necessary) +
C2. 30 sec max lateral depth BJs, rest while partner works
D. 5 rounds of 10 burpees + 50 DU
Post loads for A and B, reps for C and time for D to comments.
Tuesday May 14
A. 12 min jerk practice from rack
B. Press week 1
C. 3 reps TnG bear complex (155/105) EMOTM for 10 min, immediately followed by
D. 2 min max reps CTB + 1 min max push press @ 95/65
Post loads for A and B, plus score for D to comments! Really push it on part D
Monday May 13
A. EMOTM 3 TnG power snatches for 10 min, adding weight when possible
B. Quickly build to back squat 10RM, add 5 lbs from last time
C. 3 rounds for time: 10 sandbag halfmoons + 15 BJs (30/24) + 20 unbroken wallballs (30/25/20) + 25 GHSU, followed by a
D. 1 min AirDyne sprint for max cals
Post loads for A and B and time for C + D to comments, including score for D.
