August 18, 2019 Sunday

Rest Day

August 17, 2019 Saturday

Warm Up:

21-15-9: Lots of grip and pulling in this one so breaking things up early on is key so you can still push the pace on the rower. Work on cycling the barbell with the hang power snatch and focus on finishing the pull and getting lower as you fatigue rather than having it turn into poor foot position. If you end up doing a squat you can count the rep. Lot’s of leg drive on the rower and maximize your pull by keeping the chain level to the ground. Adjust loading as needed in order to meet the goal time domain but work to keep the reps the same if possible. Optional Accessory Midline Workout: Sled pull is hand over hand so you will be working the grip, lats, and biceps on this one. Keep your pulls efficient and choose a weight that allows you to get all 50 ft but is challenging. If you don’t have a sled to pull you can sub out a pull-up on the rope. Try shooting for 15 reps or so for each round. Yoke carry can be a loaded barbell as well if you don’t have one. Just avoid any turning around if possible. --------------------- EMOM 9 mins: --min 1: 5 hang muscle snatch and 5 ***behind-the-neck snatch grip press*** --min 2: 25-50 ft ***toy soldier*** --min 3: 10 pulls on the rower for distance

Goal: sub 10 mins

Scaled Version:

Goal: sub 10 mins

Minimal Gear Option:

Goal: sub 10 mins

Optional Accessory:

Rest as needed between rounds.

Post Workout:

***Pec stretch*** --90 secs Banded lat stretch --90 secs/side


August 16, 2019 Friday

Warm Up:

Open Workout 11.3: Old one! Blast from the past but it’s short and sweet. If you have done this before you can compare your score to previous ones or set a new benchmark if this is new to you. Regardless being able to do a cluster is going to save you some significant time if you can swing it. Even the old thruster-jerk is a good option to help get yourself under the bar. Quick singles and a steady pace with a push at the end is key here. Optional Accessory: Some more meathead work! Sets should be challenging and near failure but not to failure. If you would like to superset some of the exercises or rotate through them feel free. Adjust loading as needed for each set. --------------------- 2-4 rounds: --10 ***bootstrapper*** --10 reverse grip press --10 hip extension --10 cal bike or row ***Burgener clean*** x 2

You can complete a squat clean and jerk or a cluster.

Scaled Version:

You can complete a squat clean and jerk or a cluster.

Minimal Gear Option:

You can complete a squat clean and jerk or a cluster.

Optional Accessory:

Banded Push-ups- close grip

Post Workout:

Icon ***shoulder maintenance*** or Crossover Symmetry


August 15, 2019 Thursday

Warm Up:

Optional Workout: Heavy day! Push press with some single arm work to follow. Rest 2-3 mins between each set on the push press and each set should be challenging. Don’t save yourself to try to set a new 1RM but work for heavy weight across all sets. Single arm press should have you using a weight that takes you near failure but not to it. Adjust loading between each set as needed. Optional Accessory: Some more monostructural work to compliment things today. This should be all about sustained effort and if you want to use this as a bit of active rest/recovery feel free too. Mellow but steady pace. Same goes if you want to push the pace. Keep it consistent. If you don’t have a bike erg sub out an assault/echo bike or a rower if needed. --------------------- Roll/smash upper back and lats --2 mins 2-3 rounds: --10 ***banded press*** --10 band front raise --10 behind-the-neck banded press --10 russian swings

Single Arm Dumbbell Strict Press- 3x10/side Scaled Version: Same.

Minimal Gear Option:

Single Arm Dumbbell Floor Press- 3x10/side

Optional Accessory:

Focus on sustained pace and effort.

Post Workout:

Accumulate 3 mins. Banded shoulder stretch --1 min/side


August 14, 2019 Wednesday

Warm Up:

4 Rounder: The lunge is going to be a bit of a grind if you keep those kettlebells in a true front rack. You should be able to do it unbroken for the first set and work to not rest the weight on the tops of your shoulders. The double unders and rowing will require you to still push the pace with the interval set up so don’t be afraid to go for it a bit. Modify the weight as needed to reach the goal time and work to keep the rest of the movements the same. Optional Accessory Work: On the 90 secs just to keep you moving through this which means 90 secs for each movement. Total work will take you 9 mins. Choose a variation of the muscle-up that works for you but is challenging. Same for the box jump. Be smart but work that explosive power! --------------------- 1 round: --10 banded kettlebell swing --50 singles --jog 100 m --10 ***lunge with twist*** --50 singles --jog 100 m --10 reverse lunge w/ light kettlebell or dumbbell --50 singles --jog 100 m

Goal: sub 4 mins/round

Scaled Version:

80 Single Unders or Double Under Practice, 1 min Goal: sub 4 mins/round

Minimal Gear Option:

Goal: sub 4 mins/round

Optional Accessory:

Strict Muscle-ups or 7 Low Ring Transitions + 7 Jumping Ring Dip

Post Workout:

***Banded hip and knee work*** of choice


August 13, 2019 Tuesday

Warm Up:

Chipper: Little pyramid scheme here that should keep you moving through the workout with a strong and consistent pace. The deadlift is on the heavier side but something you should be able to do in no more than 2 sets. Similar with the handstand push-up, if these are challenging for you choose a rep scheme that don’ts take you more than 3 sets to complete the work. Strong and steady on the other movements and the dumbbell snatch is something that you should be able to alternate and cycle efficiently. Optional Accessory Midline Workout: The toes-to-bar sets are a good opportunity to work on cycling the reps and seeing if you can keep some time under tension here. Ideally you’re able to finish all sets without breaking more than 3 times. If you need a sub for the sandbag carry try a double kettlebell front rack carry. --------------------- Easy AMRAP 7 mins: --10 spiderman --5 ***inchworm*** w/ push-up --10 secs static handstand hold --5 ***windmill***/side --50 ***plyo skier***

Chipper!

Goal: sub 22 mins

Scaled Version:

Goal: sub 22 mins

Minimal Gear Option:

Goal: sub 22 mins

Optional Accessory:

Rest no more than 2 mins between rounds.

Post Workout:

Banded hammie stretch --90 secs/side Roll/smash upper back --2 mins