A.
40 min Aerobic Row or airdyne (HR 120-140)
*Every 10 min 10 Tree Tops + 10 TTB
B.
3 Rounds
5 Oxidative Back Squats @ 4040 Rest :40
*No lock out at top, no rest
then..
3 Rounds
5 Oxidative Parallette Push ups @ 4040 Rest :40
*No lock out at top, no rest
then…
3 Rounds
5 Oxidative Back Squats @ 4040 Rest :40
*No lock out at top, no rest
then..
3 Rounds
5 Oxidative Parallette Push ups @ 4040 Rest :40
*No lock out at top, no rest
Women
A. Hang Snatch 8×2@70-75% w/ 90 sec rest
B.
Split Jerk (Alternate Legs)
8×1+1 (3 sec ISO)@70-75% w/ 90secs Rest
C. DB Trap 3 4×6-8 (30X0) w/ 90s – 2min rest
D.
2 Rounds
1500m Row@TP
10 HSPU
20/alt Pistols
3 min rest
or
4 Rounds
500m Row @TP
6 HSPU
10/alt Pistols
30 DU
1 min rest
Men
A. Clean 8×2@70-75% w/ 90 sec rest
B. BTN Push/Split Jerk 8×2@70-75% w/ 90secs Rest
C. DB Trap 3 4×6-8 (30X0) w/ 90s – 2min rest
D.
2 Rounds
1500m Row@TP
10 Strict HSPU
20/alt Pistols
3 min rest
or
4 Rounds
500m Row @TP
6 Strict HSPU
10/alt Pistols
30 DU
1 min rest
Performance & Foundations
A. Front Squat x2x5 @ 80-85%
B. 5 Rounds
10 DB Thrusters @ 50/35
25 Double Unders
“Opportunities are like sunrises. If you wait too long, you miss them.” – William Arthur Ward
| Performance & Foundations | |||
| Ken | 8:49 | 35 | s |
| Rulin | 8:53 | 35 | s |
| Sissy | 7:36 | 20 | s |
| Victor | 8:08 | 40 | s |
| Vy | 7:51 | 28 | s & d |
| Matt | 9:30 | 35 | d |
| Mitch | 6:28 | 30 | s |
| Omar | 12:00 | 50 | d |
| Kerri | 7:38 | 28 | s |
| Chris | 9:14 | 35 | s |
| Jose | 7:10 | 35 | s |
| Page | 6:00 | 50 | s & d |
| Erica | 7:48 | 20 | s |
| LaShea | |||
| Dayna | 5:28 | 25 | d |
| Lane | 8:14 | 35 | s |
| Schittone | |||
| Jillian | 5:31 | 25 | s |
| Megan | 9:25 | 15/20 | s |
| Gilbert | 5:55 | 35 | s |
| Kristi | 9:23 | 20 | s |
| Nicole | 6:36 | 15 | d |
| Ray | 5:21 | 25 | d |
| Red | 6:24 | 15 | s |
| Kevin | 11:48 | 25 | s |
| Mary | 7:37 | 20 | d |
| Mer | 7:50 | 20 | s & d |
| Julie | 8:22 | 15 | s & d |
| Andy | 7:58 | 25 | s |
| Alex | 9:46 | 25/20 | s |
| Daniel | 11:11 | 35 | d |
| Mark | 11:54 | 45 | d |
| Scott | 11:57 | 40 | d |
| Brooks | 11:22 | 50 | d |
| David | 11:21 | 30 | d |
| Janet | 6:00 | 25 | s |
| Pam | 9:10 | 15 | s |
| JoAnna | 11:50 | 30 | d |
| Sean | |||
| Jesse | |||
| Mark | 10:04 | 40 | |
| Shelby | 12:00 | 40 | |
| Shanon | 12:00 | ||
| Sean | 9:05 | 30 | |
| Chad | 10:25 | 35 | |
| Doug | |||
| Carrie | 7:07 | 15 | |
| Edge | 7:20 | 35 | |
| Nelle | 4:47 | 15 | |
| Komal | 10:03 | 10 | |
| Ash | 10:45 | 15 | |
| Laura | 10:17 | 10 | |
| Anna | 10:09 | ||
ELDOA Stretches (40 secs)
A.
35:00 AMRAP
1200m Run @ 120-140HR
12 Pull ups
12 Front Rack Lunges @ 75/115
B.
3 Rounds
5 Oxidative Back Squats @ 4040 Rest :40
*No lock out at top, no rest
then..
3 Rounds
5 Oxidative Parallette Push ups @ 4040 Rest :40
*No lock out at top, no rest
Women
A. TNG Power Clean 20 x2@65% w/ 30 sec rest
B. KB/DB Push Press + Waiter Walk 4×6-8 + 50m w/ 90 sec Rest
C. DB Trap 3 4×6-8 (30X0) w/ 90s – 2min rest
D.BB Hip Thrusts 4×8-10@heavy w/ 90s- 2 min rest
15 min Aerobic Cool Down
Men
A. TNG Power Clean 20 x2@65% w/ 30 sec rest
B. DB SeeSaw Press 5×6+6 (20×0) w/ 90 sec Rest
C. DB Trap 3 4×6-8 (30X0) w/ 90s – 2min rest
D.Front Rack RFESS 4×8/ea leg@65-75% w/ 90s- 2 min rest
*RFESS = Rear foot elevated split squats
15 min Aerobic Cool Down
45:00 Aerobic Recovery
*Swimming or Hiking preferable, we’re looking for modes that are outside of what we are doing consistently in the gym
*Use today to get body work done if possible. If your injured go see Airrosti, or for general maintenance getting a massage on a fairly regular basis is great for recovery
*Prep food for weekend, and allow yourself some time for mental and emotional recovery
Men and Women
A.
35 min Aerobic Row or Airdyne (HR 120-130)
*Every 10 min 10 Plate Wipers + 30 KB Swings
B.
3 Rounds
5 Oxidative Back Squats @ 4040
5 Oxidative Parallette Push ups @ 4040
*No lock out at top, no rest
Rest 5:00
3 Rounds
5 Oxidative Back Squats @ 4040
5 Oxidative Parallette Push ups @ 4040
*No lock out at top, no rest
Men and Women
WU: ELDOA Stretches (40secs)
Anaerobic Power Intervals
A.
3-4 Rounds
6 Burpee w/ Max Height Jump (Cycle Quickly)
Rest :90
:25 Max Hang Power Snatch @ 95#/65#
Rest 90 Secs
50m-100m Resisted Run@(Just Tire for 100m Athletes, 55#/35# for 50m) + 10-15 CTB Pull ups
Rest 3:00
B. 10-15 min Aerobic Cool Down
Women
A. Hip Snatch + Hang Snatch 6×1+1@ Technical Weight w/ 90 sec rest
*Most likely will fall in the 60-70% range but if it feels good and the bar is moving fast you can go higher
B. Rack Deadlift
C1. WTD Ring Dips
C2. CS Bat Wings 5 sec ISO
15 min of 2-4 Reps@80-90% w/ 2-3 min rest
D. 10-15 min Aerobic Cool Down
Men
A. Hip Snatch + Hang Snatch 6×1+1@Technical Weight w/ 90 sec rest
*Most likely will fall in the 60-70% range but if it feels good and the bar is moving fast you can go higher
B. Rack Deadlift
C1. CG Bench
C2. CS Bat Wings 5 sec ISO
15 min of 2-4 Reps@80-90% w/ 2-3 min rest
D. 10-15 min Aerobic Cool Down