Weekly Programming: 0716 – 0722

Monday, July 16, 2018

L200 – Strength

Push Press:
#1: 5 reps
#2: 4 reps
#3: 3 reps
#4: 2 reps
#5: 1 rep

L200 – Conditioning

“Pushed Around”
Every 3:00 x 4 Rounds
– 15/12 Calorie Row
– 10 Lateral Burpees over the bar
– Max Push Press (115/80)
No rest between rounds.

Beginning today’s session the Push Press, followed by a conditioning cash-out. Athletes can build in weight across the five sets. The goal is to find something “heavy” at each repetition number.

We will be working within three minute windows during “Pushed Around”. Athletes will complete their calories on the rower, and barbell burpees. With whatever time they have remaining in the three minute window, they will complete as many push presses as possible. When the clock hits 3:00, 6:00, and 9:00, athletes will immediately transition back to their rowers. There is no rest following the max push press. Looking for a weight here that athletes could complete 15+ repetitions unbroken when completely fresh. Score at the end of the workout is total push presses completed.

L100 – Strength

Push Press: 3 x 5

L100 – Conditioning

Every 3:00 x 4 Rounds
– 40 Double Unders
– 10 Burpees
– Max Push Press
No rest between rounds.

 


Tuesday, July 17, 2018

L200

“Three Cheers”
AMRAP 18:
– 3 American Kettlebells Swings (53/35)
– 3 Box Jump Overs (24/20)
– 200m Run
– 6 American Kettlebells Swings (53/35)
– 6 Box Jump Overs (24/20)
– 200m Run
– 9 American Kettlebells Swings (53/35)
– 9 Box Jump Overs (24/20)
– 200m Run

Climbing by 3’s until cap.

In this longer AMRAP, looking to choose a weight on the kettlebell that athletes could do the set of 18 unbroken with during the workout. There is no need stand to full extension on the box jump overs.

L200

AMRAP 18:
– 3 Russian Kettlebells Swings
– 3 Box Jumps
– 200m Run
– 6 Russian Kettlebells Swings
– 6 Box Jumps
– 200m Run
– 9 Russian Kettlebells Swings
– 9 Box Jumps
– 200m Run

Climbing by 3’s until cap.

 


Wednesday, July 18, 2018

L200

“TNT”
For Time:
– 30 Snatches (95/65)
– 30 Clean and Jerks (95/65)
– 30 Thrusters (95/65)

Only barbells in this light weight triplet. Athletes will choose one weight for all three barbell movements based on which lift is their limiting factor. This should be a load that they could move for 21+ unbroken repetitions when fresh. Athletes have the option to complete power snatches or squat snatches based on personal preference.

L200

For Time:
– 40 Alt. DB Snatches
– 40 Alt. DB Clean and Jerks
– 30 DB Thrusters

 


Thursday, July 19, 2018

L200

“Liquid Laugh”
5 Rounds:
– 1 Minute Front Rack Dumbbell Step Back Lunges (50’s/35’s)
– 1 Minute Double Unders
– 1 Minute Calorie Row
– 1 Minute Rest

In a “Fight Gone Bad” style workout, athletes will work for three minutes before resting for one. During each rest period athletes will record their score for that round, keeping a running count for each movement. The final score is total reps across the five rounds. The weight on the dumbbells should be something that athletes could lunge for 30+ repetitions total without having to put the dumbbells down.

L200

5 Rounds:
– 1 Minute Front Rack Dumbbell Step Back Lunges
– 1 Minute Double Unders
– 1 Minute Calorie Row
– 1 Minute Rest

 


Friday, July 20, 2018

L200 – Strength

Overhead Squat:
– Build to a Heavy Set of Three

L200 – Conditioning

“Dilly Dilly”
AMRAP 12:
– 2 Power Snatches (135/95)
– 4 Overhead Squats (135/95)
– 16/12 Calorie Row

Athletes will build to a heavy triple overhead squat from the rack to start things out. Heavy is relative for the day, and should be a weight that athletes can safely support overhead. In “Dilly Dilly”, athletes are choosing a weight that they could complete for 15+ unbroken overhead squat repetitions when fresh. This is to be completed with one barbell, with all reps taken from the floor.

L100 – Strength

Overhead Squat: 4 x 4

L200 – Conditioning

AMRAP 12:
– 2 Power Snatches
– 4 Overhead Squats
– 16/12 Calorie Row

 


Saturday, July 21, 2018

All Levels

“Daniel”
For time:
– 50 Pull-ups
– 400 meter run
– 21 Thrusters (95/65)
– 800 meter run
– 21 Thrusters (95/65)
– 400 meter run
– 50 Pull-ups

Dedicated to Army Sgt. 1st Class Daniel Crabtree who was killed in Al Kut, Iraq on Thursday June 8th 2006.

In this demanding Hero Workout, looking for athletes to choose a weight on the barbell that they would use in “Fran”. This is something that they could complete 21+ repetitions unbroken when fresh. Within the workout, this should ideally be completed in 1-3 sets. If 100 total pull-ups is a lot of volume for athletes, the first option would be to bring each set down to 35 repetitions, or 70 total. To get the intended stimulus, athletes should be able to string together sets of 5-10 each time they hop up.

 


Sunday, July 22, 2018

All Levels

3 Rounds:
– 3 Minute Calorie Row
– 2 Minute Burpee Box Jump Overs (24/20)
– 1 Minute Wall Balls (20/14)
Rest 2 minutes between rounds.

Athletes will work for six minutes straight, completing three separate movements, before resting for two minutes. A running count of calories and repetitions can be written up on a whiteboard following each round. Score for today is total reps after the three rounds are complete. Burpee box jumps can be completed facing the box or lateral to the box, athletes choice.