Training 8/13

Women

Warm up B

A. Hip Snatch + Hang Snatch 6×1+1@Technical Weight w/ 90 sec rest

B. Rack Deadlift
C1. WTD Ring Dips
C2. CS Bat Wings 5 sec ISO
15  min of 2-4 Reps@85-95% w/ 2-3 min rest

D. 10-15 min Aerobic Cool Down

Men

Warm up B

A. Hip Snatch + Hang Snatch 6×1+1@Technical Weight w/ 90 sec rest

B. Rack Deadlift
C1. CG Bench
C2. CS Bat Wings 5 sec ISO
15  min of 2-4 Reps@85-95% w/ 2-3 min rest

D. 10-15 min Aerobic Cool Down

 

Training 8/12

ELDOA Stretches

(45 secs)

A. 30 min Aerobic Row or airdyne (HR 120-140)
*Every 10 min 20 KB HeadCutters + 20/Total Rotation MB Throws

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

Training 8/11

Women
Warm up A.

A. Clean 8×2@70-75% w/ 90 sec rest

B. Split Jerk (Alternate Legs) 8×1+1 (3 sec ISO)@75-80% w/ 90secs

C.  DB Trap 3 3×6-8 (30X0) w/ 90s – 2min rest

D.
2 sets of
750m Row@TP
30 TTB
30 Wall Ball (10ft Target)
Rest 5 mins

Men

Warm up A.

A. Clean 8×2@70-75% w/ 90 sec rest

B. BTN Push/Split  Jerk 8×2@70-75% w/ 90secs

C.  DB Trap 3 4×6-8 (30X0) w/ 90s – 2min rest

 D.
2 sets of
750m Row@TP
30 TTB
30 Wall Ball (10ft Target)
Rest 5 mins

Training 8/9

Men/Women

ELDOA Stretches
(45 sec)
*Specific Warm up

Anaerobic Power

3 Rounds
20 sec AMRAP: Lateral Burpee over Bar
2 min Rest

20 sec AMRAP: Pull ups
2 min Rest

150m Row (Damper M:10 W:  6-8)@90%
2 min Rest

20 sec AMRAP: S2O  95/65
2 min Rest

 

Training 8/8

Women

Warm up C

A. TNG Power Clean + Strict/Kip HSPU  16 set x2+1 @70% w/ 30 sec rest

B. KB/DB Push Press + Waiter Walk 4 sets x8-10 + 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

Warm up C

A. TNG Power Clean + MU  16 sets  x2+1@70% w/ 30 sec rest

B. DB SeeSaw Press 5×6+6 (30×0) w/ 90 sec Rest

C. DB Trap 3 4×6-8 (30X0) w/ 90s – 2min rest

D.Front Rack RFESS  4×10/ea leg@65-75% w/ 90s- 2 min rest

15 min Aerobic Cool Down

 

 

Training 8/7

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

Training 8/6

Women

Warm up B

A. Hip Snatch + Hang Snatch 6×1+1@Technical Weight w/ 90 sec rest

B. Rack Deadlift
C1. WTD Ring Dips
C2. CS Bat Wings 5 sec ISO
18 min of 2-4 Reps @ 85-95% w/ 2-3 min rest

10-15 min Aerobic Cool Down

Men

Warm up B

A. Hip Snatch + Hang Snatch 6×1+1@Technical Weight w/ 90 sec rest

B. Rack Deadlift
C1. CG Bench
C2. CS Bat Wings 5 sec ISO
18  min of 2-4 Reps @ 85-95% w/ 2-3 min rest

10-15 min Aerobic Cool Down

Training 8/5

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

Training 8/4

Women

Warm up A.

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

Warm up A.

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

Training 8/2

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