August 20, 2019 Tuesday
3 rounds for time of: 10 Alternating Dumbbell Snatches, 50/30 lbs Dumbbell Suitcase Walking Lunge, 50 ft 10 Alternating Dumbbell Snatches, 50/30 lbs Dumbbell Suitcase Walking Lunge, 50 ft 10 Alternating Dumbbell Snatches, 50/30 lbs 50 Double UndersView Results
Easy Bike, Row, or Jog for 10-15 min. Use this as a cool down or push the pace a bit if you like.
August 19, 2019 Monday
Odd Object Heavy Day!!
Yoke Carry 100' (For Weight) 1-1-1 Use the heaviest weight you can for each set. Rest as needed between sets.View Results
3 sets if 100' length. Rest as needed between each set and adjust loading as needed.
As many reps as possible in 2 mins of: D Ball Or Sandbag Ground To Over Shoulder, 100/70 lbsView Results
You choose the weight!
3 Sets, You Choose the Weight
Mixed Kettlebell Rack Suitcase Carry 1-1-1 Use the heaviest weight you can for each set. Rest as needed between sets.View Results
3 Sets --50' Suitecase Carry (right) Front Rack Carry (left) --50' Suitecase Carry (left) Front Rack Carry (right) //Rest :90 sec between sets.//
Each for time: Prowler Push: 5x 100 ft Rest as needed between efforts.View Results
Adjust load as needed each set.
August 17, 2019 Saturday
Teams of 2
21-15-9 reps, for time of: Hang Power Snatch, 135/95 lbs Row, 500 mView Results
Partner 1 starts on the hang snatch and partner 2 on the row. Rotate after both have completed the work. This is going to force the row to move faster with more rest on the bar.
August 16, 2019 Friday
As many reps as possible in 5 mins of: Squat Clean, 165/110 lbs Jerk, 165/110 lbs You must complete the squat clean before moving on to the jerk and you must complete the jerk before moving on to the next squat clean. If you miss a jerk you may power clean the bar to set up your jerk attempt.View Results
OPTIONAL Post Work
Optional Accessory -DB Box Step Up 3 x 10/leg -DB Hammer Curl 3 x 10/arm -Close Grip Banded Push Up 3 x 10 *Superset exercises if you like and adjust weight as needed throughout
August 15, 2019 Thursday
Push Press 7-5-3-3-1 Use the heaviest weight you can for each set. Rest as needed between sets.View Results
Dumbbell Single Arm Strict Press 10-10-10 Use the heaviest weight you can for each set. Rest as needed between sets.View Results
3 Rounds on the :90 second 1: Max Rep Strict Muscle Up OR Low Ring Transition Practice 2: 5 High Box Jump (athlete chooses the height) Perform each movement on the :90 sec until you have 3 full rounds. Work sets shouldn't take you more than :30 sec to work so you should get 1 min rest between.
August 14, 2019 Wednesday
4 rounds, each round for time, of: Double Kettlebell Front Rack Lunge, 50 ft 50 Double Unders 20/17 Row Calories Rest 2 mins between each round.View Results
August 13, 2019 Tuesday
For time: 10 Deadlifts, 315/225 lbs 20 Handstand Push-ups 30 Bar Facing Burpees 40 Box Jumps, 24/20 in 50 Alternating Dumbbell Snatches, 50/35 lbs 40 Box Jumps, 24/20 in 30 Bar Facing Burpees 20 Handstand Push-ups 10 Deadlifts, 315/225 lbsView Results
3 Sets 10-15 Hip Extension (add weight if needed) :30 sec Static Hold at Top of Hip Extension *Rest as needed between sets
August 12, 2019 Monday
Every 1 min for 10 mins, alternating between: 20 Wall Balls, 20/14 lbs 15 Chest-to-bar Pull-upsView Results
I know.... some more wall ball. Take the reps down by 5 on each movement and use it as an active recovery if you need!
Post Workout Recovery
Foam Roll/Stretch/Recover: -Easy Bike, Jog or Row for 10 min post workout to flush out the legs. -Couch Stretch 2 min/side -Roll/Smash Upper Back 2 min -Foam Roll/Smash Lats :90 sec/side -Pigeon Stretch :90 sec/side
August 10, 2019 Saturday
Teams of 3
5 rounds for time of: 10 Double Dumbbell Ground-to-Overheads, 50/30 lbs 15 Over Unders, 24/20 in RestView Results
Partner 1 starts on the dumbbells Partner 2 on the over indeed Partner 3 resting Rotate only when each person has completed the work. Continue till each person has 5 full rounds.
August 09, 2019 Friday
For time: 150 Wall Balls, 20/14 lbs, 10/9 ftView Results
Optional Post Work NOT for Time
4 rounds for time of: Double Kettlebell Front Rack Carry, 100 ft 15 Toes-to-barsView Results
Athlete chooses the weight for the Front Rack Carry. You can also do a yoke carry if you like. Rest as needed between each round. Adjust T2B to a rep scheme that you can get without breaking the round into more than 2 sets.
August 08, 2019 Thursday
5 rounds for time of: 3 Power Snatches, 155/105 lbs 9 Bar Facing Burpees 15/13 Echo Bike CaloriesView Results
10-8-6-4-2 reps, for time of: Bicep Curl Standing Tricep ExtensionView Results
Who doesn't love a little meathead work! Superset exercises back and forth till completion. Adjust loading as needed. Feel free to use dumbbells or a barbell... even that EZ Curl bar in the corner!!
August 07, 2019 Wednesday
Vest or No Vest?!?!
Complete as many rounds as possible in 20 mins of: Run, 400 m 25 Air Squats 15 Box Jumps, 24/20 in 10 Chest-to-bar Pull-upsView Results
Wear a 20/14 lb vest if you can do the CTB in no more than 2 sets with it and would like the challenge. Vest is completely Optional
August 06, 2019 Tuesday
Sumo Deadlift 3-3-3-3-3 Use the heaviest weight you can for each set. Rest as needed between sets.View Results
Kettlebell Swing (Russian) 50 Use the heaviest weight you can for each set. Rest as needed between sets.View Results
Accumulate 50 reps total. Break up the reps any way you want and adjust loading as needed. Weight should be heavy enough that you can't get more than 12 reps/set. If using one KB is "easy" try doing a double kb swing.
OPTIONAL Post Work
3 rounds for time of: Row, 500 m Run, 400 mView Results
This is completely OPTIONAL and can be used as a way to build some more aerobic capacity or just keep at a mellow pace for active recovery.
August 05, 2019 Monday
Every 1 min for 10 mins, alternating between: 10 Clusters, 95/65 lbs 5 Ring Muscle-upsView Results
Sub out a jumping ring muscle up, banded ring muscle up, or low ring transition if needed. If the cluster or muscle up is "easy" you can take it up to 12/7 reps/min
L-Sit 8x 10 secs Rest 20 secs between sets.View Results
Reverse Tabata L-Sit 8 Rounds of :10 sec of work and :20 sec of rest
Ring Support Hold 8x 10 secs Rest 20 secs between efforts.View Results
Reverse Tabata Ring Support Hold 8 Rounds of :10 sec of work and :20 sec of rest
August 03, 2019 Saturday
Teams of 2
For time: Run With Medicine Ball, 400 m 50 Synchronized Wall Balls, 20/14 lbs 50 Partner AbMat Sit-up + Med Ball Toss, 20/14 lbs Run With Medicine Ball, 400 m 50 Synchronized Wall Balls, lbs 50 Partner AbMat Sit-up + Med Ball Toss Run With Medicine Ball, 400 mView Results
-The synchronized wall ball if 50 reps each person. -Abmat Sit Up Medball toss is 50 total reps (25 each person) Partners complete the 400 meter run together and pass off one medball as little or as often as they like during the carry.