August 9, 2020

August 2, 2020

July 26, 2020

July 19, 2020

July 12, 2020

July 5, 2020

June 28, 2020

June 21, 2020

June 15, 2020

June 7, 2020

Please reload

Recent Posts

I'm busy working on my blog posts. Watch this space!

Please reload

Featured Posts

121619-122019

December 16, 2019

 

Monday 121519

Strength/Skill 

ON A 15:00 RUNNING CLOCK... 
Build to 1RM Push Press*

*Retest of 1RM from beginning of Wendler Cycle 

Workout 

BENCHMARK WORKOUT 
"PUSH. PULL."

FOR TIME*
3-6-9-12-9-6-3
Push Jerk (155,105)|(135,95)

*15 Cal Row After Every Set

-15:00 Hard Cap- 

OPTIONAL COOL DOWN 
FOR RECOVERY
3:00 Foam Rolling Upper Back / Lats
3:00 Foam Rolling Inner Thighs / Quads 

Tuesday 121619


Strength/Skill 

EXTENDED WARM-UP 
EMOM x 8 MINUTES
MIN 1 -- 5-8 DB Renegade Rows*
MIN 2 -- :20 Hollow Hold / :20 Hollow Bar Hang

*1 Rep = Push-up + Row L + Row R 

Workout 

AMRAP x 20 MINUTES 
5 Strict or C2B Pull-Ups*
10 Hand-Release Push-Ups
15/12 Cal Bike

*Athlete choice each round on Strict or C2B Pull-Ups 

Wednesday 121719

Strength/Skill 

ON A 20:00 RUNNING CLOCK... 
Build to 1RM Front Squat*

*Retest of 1RM from beginning of Wendler Cycle 

Workout 

BENCHMARK WORKOUT 
"SPEED DEMON"

3 ROUNDS FOR TIME
30 Single DB Front Squat (35/25)|(25/20)
30 Up-Downs

-8:00 Hard Cap- 

Thursday 121819

Workout 

EMOM x 15 MINUTES 
MIN 1 - MAX DB Box Step-Overs (40/30)|(30/20)/(24/20)
MIN 2 - MAX Double Unders
MIN 3 - MAX Weighted Plank Hold (45/35)|(35/25)

*:50 work / :10 rest for all working minutes.
**If you have a weighted jump rope, use it. For all athletes, add additional load to the plank hold. 

PARTNER FINISHER 
IN TEAMS OF 2...

AMRAP x 6 MINUTES
Weighted Sit-Ups (30/20)|(20/10)*

*Hold single DB across chest. P1 works for minute 1 while P2 holds P1's feet. P2 works for minute 2 while P1 holds P2's feet...and so on alternating minutes until the end of the AMRAP. 

Friday 121919


Strength/Skill 

EXTENDED WARM-UP 
ON A 10:00 RUNNING CLOCK...
Build to "Heavier" Single Squat Clean and Jerk*

*Immediately before workout, build up quickly to 15-25% heavier than workout weight 

Workout 

BENCHMARK WORKOUT 
"CALIFORNIA LOVE"

FOR TIME
30 Squat Clean & Jerk* (155/105)|(115/75)

*Athletes must perform 5 burpees after every 5 reps of C&J (6 rounds of 5+5). Workout ends with the 5 burpees after the 30th rep. 

COOL DOWN 
FOR RECOVERY
5:00 Foam Rolling*

*Focus on quads and hips 

 

ATG 45 

Dont forget there is no ATG 45 this week!
**Pay attention for a christmas week schedule!
 

Share on Facebook
Share on Twitter
Please reload

Follow Us
Please reload

Search By Tags