2019-07-01
Mon
Warmup
200 m jog+ 30s Goblet Squat hold w/KB + 200 m jog 30s/30s Couch Stretch
3 Rounds
10 Glute Bridges w/:10 hold on last rep
5/5 Cossack Squats
1:00 Front Rack Stretch (athlete choice)
—–
Work to a 3RM Thruster from ground
then
3 x 3 @ 90% of heavy set
—–
3x AMRAP 3:00
200 m Run
12 Double DB Squats
10 Burpees
Max 25′ Shuttle Sprints in remaining time
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Tues
Warmup
3:00 Row (slightly faster each min)
3 Rounds
10 Hollow Rocks
10 Scap Pushups
10 Perfect Kip Swings from Pullup Bar
—–
AMRAP 5:00
2-4-6-etc
Bar-Facing Burpees
Toes to Bar
(Rest 2:00)
@7:00
AMRAP 3:00
30/20 Calorie Row or 25/17 Calorie Assault Bike
Max Bar-Facing Burpees in remaining time
—–
Gymnastics Strength
EMOM 10
Odd-5 Weighted Strict Pullups
Even-5 Strict Toes to Bar
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Wed
Warmup
3 Rounds
25′ Walking Lunge Steps
25′ Bear Crawl
3 Rounds
1 Wall Walk + :05-:10 hold @ top
10 Jumping Air Squats
—–
EMOM 10
Odd: 4 Back Squats
Even: 3 Front Squats
**All sets @ 65-70% of front squat
—–
4 Rounds
5 Power Cleans
6 Front Rack Lunge Steps (3/3)
7 Shoulder to OH
8 Box Jump Overs
9 Strict HSPU
10 Alternating Pistols**
(Cap 10:00)
**: Pistol Scales:
1: heel elevated w/plate
2: Pistol while holding ring
3: Pistol to Box (as low as possible w/good positions, focus on controlled descent)
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Thurs – Open Gym from 10-noon. No other regular classes today. Here’s a workout if you’re looking for something to do. Or get some miles in for the July running challenge!
Warmup
3-5min Soft Tissue Work
LaX ball in pec against either doorjam or rig, foam roll lats
3 Rounds
1:00 Row
10 Band Pull Aparts (in front of body)
5 Band Pull Aparts (overhead)
——-
Ring Dip Cycle
Option 1 (1 or fewer full ROM ring dips)
5 Rounds
Ring Plank :15-:30
Bottom of Ring Plank :10-:20
Ring Pushup Negative 3 reps
Rest 1min between rounds
Option 2 (3+ Strict Ring Dips)
3 Rounds
Ring Support :10
Ring Bottom Support :10
Max Effort Strict Ring Dip (rd1)/skip rd2/Max Effort Kipping (rd3)
Rest 1min between rounds
——-
Recovery Conditioning/Midline
20:00 Bike/Row @ 70% Effort
Every 4:00, including 0:00
10 Weighted Situp (feet anchored)
:45 Plank
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Fri
Warmup
3:00 Row/Ski
3 Rounds
10/10 Single Leg Line Hop Overs (or 20 double leg)
10 Perfect Kip Swings from Pullup Bar
5 Band Pass Throughs + 10 Band Overhead Squats
—–
Barbell Warmup
3 x 3 Low Hang Snatch Pulls + 3 High Hang Muscle Snatch + 3 OHS
Snatch Pull + Hang Snatch + OHS
x. Work to heavy for the day
(10-15 minutes)
—–
For time:
30 KB Snatches (15/15)
90 Double Unders (180 Singles or 1:00 Double Attempts)
15 Bar Muscle Ups
20 KB Snatches (10/10) 53/35
60 Double Unders (120 Singles or :45 Double Attempts)
10 Bar Muscle Ups
10 KB Snatches (5/5) 53/35
30 Double Unders (60 Singles or :30 Double Attempts)
5 Bar Muscle Ups
(Cap 15:00)
*Scaled: sub C2B/Pullup/Ring Row for Bar MU
**If 30 Muscle Ups is too many in a workout, scale the number each
round, but maintain descending reps (larger set first)