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Friday, Jul 19
Workout of the Day
ROMWOD - Saddle Pose with Eagle Arms
(Checkbox)
Be sure to perform both arms while sitting in saddle the whole time. Hold each side for 30 seconds each
Strength - Strict Press
(Load)
Every 2:30 for 15 minutes (6 sets):
Strict Press
Set 1 – 5 reps @ 75% 1RM
Set 2 – 3 reps @ 80%
Set 3 – 1 reps @ 85%
Set 4 – 3 reps @ 87%
Set 5 – 2 reps @ 90%
Set 6 – 1 rep @ 95%
Immediately followed by...
Every 2 minutes for 4 minutes (2 sets):
Strict Press x 8 reps @ 80%
Strict Press
Set 1 – 5 reps @ 75% 1RM
Set 2 – 3 reps @ 80%
Set 3 – 1 reps @ 85%
Set 4 – 3 reps @ 87%
Set 5 – 2 reps @ 90%
Set 6 – 1 rep @ 95%
Immediately followed by...
Every 2 minutes for 4 minutes (2 sets):
Strict Press x 8 reps @ 80%
Bombtrack
(Rounds + Reps)
AMRAP 12:
300/250 Meter Row
20 Single-Arm DB Push Presses (10 each; 55/35)
20 Box Step-Overs with KB/DB Goblet Hold (24/20; 55/35)
300/250 Meter Row
20 Single-Arm DB Push Presses (10 each; 55/35)
20 Box Step-Overs with KB/DB Goblet Hold (24/20; 55/35)
Thursday, Jul 18
Workout of the Day
ROMWOD - Sumo Squat
(Checkbox)
Hold for one minute. Be still for 30 seconds and then spend 15 seconds pushing your weight to your right foot and the other 15 seconds on the left foot. This should stretch the hips and ankles to prepare you for your Back Squat. Repeat if you need more stretch in the hips.
Strength - Back Squat
(Load)
Back Squat 5x2 @ 90+% 1RM
Take 10-12 minutes to build to your working weight, then begin your work sets. Rest 2 minutes between sets.
Take 10-12 minutes to build to your working weight, then begin your work sets. Rest 2 minutes between sets.
Pistol Grip Pump
(Time)
For time:
25 Pullups
50 Wallballs (20/14)
100 Double Unders
50 Wallballs
25 Pullups
Time Cap = 15:00
25 Pullups
50 Wallballs (20/14)
100 Double Unders
50 Wallballs
25 Pullups
Time Cap = 15:00
Wednesday, Jul 17
Workout of the Day
Warmup
(Other / Text)
Every 90 seconds for 12 minutes (4 sets):
Evens – 45-60 seconds Double Under practice
Odds – Power Clean x 3-4 reps (start around 50% of max and build in weight to what you plan to use for the workout – practice touch and go reps, if possible.)
Evens – 45-60 seconds Double Under practice
Odds – Power Clean x 3-4 reps (start around 50% of max and build in weight to what you plan to use for the workout – practice touch and go reps, if possible.)
Street Fighting Man
(Load)
Every 4 minutes for 32 minutes (8 sets) for total load lifted:
400m Run
3 Power Cleans AHAP
Athletes may only take 3 attempts at the cleans per set, but may adjust the loads as they see fit throughout the workout. Score total load successfully lifted, as well as number of attempts made – e.g., 6270 lbs; 22/24. Athletes may use as much time as they would like to accomplish the work in each period.
400m Run
3 Power Cleans AHAP
Athletes may only take 3 attempts at the cleans per set, but may adjust the loads as they see fit throughout the workout. Score total load successfully lifted, as well as number of attempts made – e.g., 6270 lbs; 22/24. Athletes may use as much time as they would like to accomplish the work in each period.
Tuesday, Jul 16
Workout of the Day
Warmup
(Other / Text)
Two rounds for quality:
Banded Face Pulls x 15 reps
Lunge Matrix x 5 steps per leg (forward, lateral, reverse, bowler)
Kettlebell Windmills x 10 reps in each direction
Banded Face Pulls x 15 reps
Lunge Matrix x 5 steps per leg (forward, lateral, reverse, bowler)
Kettlebell Windmills x 10 reps in each direction
Bulls on Parade
(Other / Text)
Every 2 minutes for 30 minutes (5 sets):
Station 1 – 400/300 Meters of Rowing
Station 2 – 60-Foot Walking Lunges with KB/DB Farmer’s Carry (70/53 each hand)
Station 3 – 20/15 Calorie Bike
Station 1 – 400/300 Meters of Rowing
Station 2 – 60-Foot Walking Lunges with KB/DB Farmer’s Carry (70/53 each hand)
Station 3 – 20/15 Calorie Bike
ROMWOD
(Checkbox)
Seated Straight Leg Forward Fold
Seated Straddle
This can be done at the beginning or end of class. Stretch those hamstrings!
Seated Straddle
This can be done at the beginning or end of class. Stretch those hamstrings!
Monday, Jul 15
Workout of the Day
Warmup
(Other / Text)
Perform the following for quality, with little rest between movements:
Banded Palloff Press x 12 reps @ 2121
Banded Lateral Walk x 12 steps in each direction
Banded Good Mornings x 15 reps
Single-Leg Glute Bridge Hold x 20 seconds per side (2 rounds)
Hollow Hold x 15s ON, 10s OFF (4 rounds)
Banded Palloff Press x 12 reps @ 2121
Banded Lateral Walk x 12 steps in each direction
Banded Good Mornings x 15 reps
Single-Leg Glute Bridge Hold x 20 seconds per side (2 rounds)
Hollow Hold x 15s ON, 10s OFF (4 rounds)
Guerilla Radio
(Rounds + Reps)
AMRAP 15:
15 Burpees Over the Barbell (lateral)
15 Deadlifts (225/155)
15 Toes to Bar
15 Burpees Over the Barbell (lateral)
15 Deadlifts (225/155)
15 Toes to Bar
ROMWOD - Low Dragon
(Checkbox)
Perform both Right and Left side - Spend 1 minute on each side. This should be done as a recovery stretch.
Sunday, Jul 14
Workout of the Day
Fistful of Steel
(Time)
3 rounds:
18 Calorie Row
18 Thrusters 75/55
5:00 rest, then...
8x100m Sprint
30 Back Squats 135/95
20 Push Press 135/95
10 Power Snatch 135/95
8x100m Sprint
18 Calorie Row
18 Thrusters 75/55
5:00 rest, then...
8x100m Sprint
30 Back Squats 135/95
20 Push Press 135/95
10 Power Snatch 135/95
8x100m Sprint
Saturday, Jul 13
Workout of the Day
Township Rebellion
(Time)
In teams of 2:
100 Double Unders
90 KB Swings (53/35, Russian)
80 Shoulder to Overhead (95/65)
70 Deadlifts (95/65)
60 Wallballs (20/14)
50 Calorie Row
40 Power Snatches (95/65)
30 Pullups
20 Power Cleans (95/65)
10 Thrusters (95/65)
One partner works at a time. The resting partner must complete 3 burpees EMOM.
100 Double Unders
90 KB Swings (53/35, Russian)
80 Shoulder to Overhead (95/65)
70 Deadlifts (95/65)
60 Wallballs (20/14)
50 Calorie Row
40 Power Snatches (95/65)
30 Pullups
20 Power Cleans (95/65)
10 Thrusters (95/65)
One partner works at a time. The resting partner must complete 3 burpees EMOM.
Friday, Jul 12
Workout of the Day
Skill Practice
(Other / Text)
Every 3 minutes for 18 minutes (two sets of each):
Station 1 – Rope Climb Practice
(if you’re proficient with rope climbs, work on legless, if you’re proficient with legless, work on L-seated legless rope climbs)
Station 2 – Handstand Walk Practice
(use this time to accumulate time inverted and perfect your ability to balance and move – get a partner to help spot you and allow you to extend your time upside down)
Station 3 – Ring Muscle-Up Practice
(pick a progression to work on the aspect of your muscle-up that needs the most work)
Station 1 – Rope Climb Practice
(if you’re proficient with rope climbs, work on legless, if you’re proficient with legless, work on L-seated legless rope climbs)
Station 2 – Handstand Walk Practice
(use this time to accumulate time inverted and perfect your ability to balance and move – get a partner to help spot you and allow you to extend your time upside down)
Station 3 – Ring Muscle-Up Practice
(pick a progression to work on the aspect of your muscle-up that needs the most work)
Snake Charmer
(Reps)
Two sets for max reps:
3 Minutes of Bike (or Rowing) for cals
2 Minutes of Alternating DB Snatches (50/35)
3 Minutes of Rowing (or Bike) for cals
2 Minutes of Pushups
1 Minute of Rest
3 Minutes of Bike (or Rowing) for cals
2 Minutes of Alternating DB Snatches (50/35)
3 Minutes of Rowing (or Bike) for cals
2 Minutes of Pushups
1 Minute of Rest
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