A community of support and education aimed to help you achieve your fitness goals.

April 27 to May 3

Monday 04/27/15

A.
7 sets
3 Back squat @20X1
rest 180sec

B.
4 sets
6-8 dumbbell pause Bench Press @1212
rest 30sec
6-8 dumbbell Bent Row @20X1
rest 120sec

C.
Performance
3 sets for time:
Row 500m
20 Wall Balls (14/20)
20 Pull Ups
rest walk 180sec

Fitness
3 sets for time:
Row 300m
15 Wall Balls (10/14)
15 strict Chin Ups
rest walk 180sec

 

Tuesday 04/28/15

A.
Performance
Jerk
Build to a heavy double in 10 minutes

Fitness
4 sets
5 Strict Press @21X0 (moderate weight ~70%; 5-10lbs more then last week if able)
rest 120sec

B.
Performance
8 sets – every 45 sec
1 Power Clean (85%)

Fitness
Every Minute on the Minute for 6 minutes
5 Barbell Romanian Deadlift

C.
Performance
Ladder 10 to 1 – unbroken floor (L-sit) dumbbell Shoulder Press
15 Hollow Rocks between each set

Fitness
8 sets
Tabata Hollow Rocks

 

Wednesday 04/29/15

Rest Day

Active Rest: Run, Bike, Swim, Mobility

Open Gym at 12:15pm

 

Thursday 04/30/15
A.
Performance
10 sets – every 45sec
1 Front Squat @20X1 (85-90% of 1RM) – Work on speed from bottom.

Fitness
Every Minute on the Minute for 6 minutes
3 Front Squats @20X1 (moderate weight -65%; 5-10lbs more then last week if able)

B.
Performance
3 sets
As many reps as possible in 45 seconds – Thruster (75/115)
rest 45 sec
As many reps as possible in 45 seconds – Burpee Box Jump Over
rest 90 sec

Fitness
3 sets
As many reps as possible in 30 seconds – dumbbell Thruster (20/30lbs)
rest 30sec
As many reps as possible in 30 seconds – Box Jump Over
rest 60sec

C.
Performance
3 sets for time:
15 Calorie Row
15 Hand Release Push Up
15 Toes to Bar
rest walk 120sec

Fitness
3 sets for time:
10 Calorie Row
10 Hand Release Push Ups
10 Knees to Elbow
rest walk 120sec

 

Friday 05/01/15
A.
Performance
6 sets
Hang Snatch mid thigh + High Hang Snatch 1.1
rest 90sec

Fitness
6 sets – every 2 minutes
3 Deadlift (start at ~65%; 5-10lbs more then last week if able)

B.
Plank 10 minutes
Every break perform
15 dumbbell Reverse Flies
15 Clams (ea)

C.
10 minutes – moblity & stretching

 

Saturday 05/02/15

A. 5 minutes Double Under Technique & Drills

B.
Performance
Filthy 50

For time:
50 Box Jumps (20”/24”)
50 Jumping Pull Ups
50 KB Swings (35/53)
50 Walking Lunges
50 Knees to Elbows
50 Barbell Push Press (35/45)
50 GHD Back Extensions
50 Wall Balls (14/20)
50 Burpees
50 Double Unders
Fitness
Dirty 30

For time:
30 Box Jumps (20”/24”)
30 Jumping Pull Ups
30 KB Swings (26/35)
30 Walking Lunges
30 Knees to Elbows
30 Barbell Push Press (35/45)
30 GHD Back Extensions
30 Wall Balls (14/20)
30 Burpees
30 Double Unders

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