Make up Day / Recovery Day
or
Team Workout
4 Rounds
15 KBS @ 24K/16K
400 M Run
*Each teammate completes 4 rounds in a relay fashion
*time recorded
Weightlifting 101 Starts Tuesday!
Test 7
21-15-9
Deadlift @ 225/155
Handstand Push-up
*time recorded
Scale 1
21-15-9
DL @ 185/125
8 – 7 – 6 – 5
HSPU
Scale 2
21-15-9
DL @ 115/75
Seated DB Press
The Prep Starts Monday!
Active Recovery
A1. DB Muscle Snatch x10x3
A2. Straight Leg WTD Sit-ups x10x3
B. 3 Rounds for quality
10 Lateral Band Step-overs
10 Step-ups / leg
10 No Push-up Burpee
100 Ft/arm 1 Arm Farmers Carry @ 32K/20K (2 laps around rig = 100 ft)
200 M Run
“All life is an experiment. The more experiments you make the better.” –Ralph Waldo Emerson
Test 4
A. 1 RM Power Clean
*weight recorded
Test 5
B.1 RM Split Jerk
*weight recorded
Test 6
C. Max Unbroken Set of Strict Pull-ups
*reps recorded
“Health is the greatest gift, contentment the greatest wealth, faithfulness the best relationship.”-Buddha
Test 3
A.
3 Rounds
30 Double-Unders
10 Pull-Ups
10 Front Squats @ 115/75 lbs
12 Push Press @ 115/75 lbs
*time recorded
B. (not a test)
3 Rounds
25 Glute Bridges
6-8 Partner GHR
:60 Plank Hold
“Either you run the day or the day runs you.” –Jim Rohn
Test 1
A. 1 RM OVHD Squat w/ :02 pause in bottom
*weight recorded
Test 2
B. 1 Mile Run
*time recorded
“When you have confidence, you can have a lot of fun. And when you have fun, you can do amazing things.” –Joe Namath
2 Person Teams
3 Rounds (5:00 Cap)
10 Power Snatches @ 135/95 (or appx 60% of snatch)
20 Box Jumps @ 24/20
*split work however you see fit
Rest remainder of cap time + 5 minutes, and then…
3 Rounds (5:00 Cap)
15 Push Presses @ 135/95 (or appx 60% of snatch)
15 Toes to Bar
*split work however you see fit
Rest remainder of cap time + 5 minutes, and then…
For time
Run 400 Meters
20 Bar Facing Burpees / person
Run 400 Meters
*Partner 1 runs the 1st 400m, Partner 2 runs last 400m
*Partner 1 completes 20 BF Burpees, then Partner 2 completes 20 BF Burpees
*Time/reps recorded for each section of the workout
Get the low-down on Weightlifting 101!
A. In 15:00
BN Neck Press x10x3, work to a 10 RM
B. In 15:00
TnG Muscle Clean x5x5 work to a 5 RM
C. 3 Rounds for Quality
200 M Row
10 Muscle Snatch @ 45/35
10 Kip Swings
:30 L-Sit Hang
100 M SA Farmers
200 M Run
A. 10-15 minutes of Toes to Bar practice
B. 21 TTB
21 KBS @ 24/16
600 M Run
15 TTB
21 KBS @ 24/16
400 M Run
9 TTB
9 KBS @ 24/16 .
200 M Run
*time recorded
*Russian Swings
“The most I can do for my friend is simply be his friend.”-Henry David Thoreau
A. 12:00 EMOM
Min 1 – 10 WF HS Shoulder Taps
Min 2 – 4-8 Strict Ring Pull Ups (pull as high as possible)
Minute 3 – :30 “Bamboo” Bar Overhead Stability Hold
B. 20:00 EMOM
Minute 1 – 15-30 Double-Unders (work must be done under :30)
Minute 2 – 5-10 UB Pull-Ups (work must be done under :30)
Minute 3 – 10 total Front-Racked Reverse Lunges by feel
Minute 4 – 8 Push Press by feel
C. 3 Rounds
25 Glute Bridges
6 Partner GHRs
:60 Hollow Hold
*Rest as needed
“Very little is needed to make a happy life; it is all within yourself, in your way of thinking.” –Marcus Aurelius
