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A.  Squat Program (Week 4, Day 2)

Back Squat- 1×[email protected]%, 1×[email protected]%, 1×[email protected]%, 1×[email protected]%

Front Squat- 1×[email protected]%, 1×[email protected]%, 2×[email protected]%

 

B. Tabata:

KB Swings (75#/53#)

Row (calories)

GHD sit-ups

Goblet Squats (75#/53#)

Perform all 8 rounds of each movement before moving to the next movement. No  rest between movements.

 

Video on common rowing technique errors by Concept2: https://www.youtube.com/watch?v=oP6OR-G7AxM

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A.  Skill Work EMOM for 10 minutes:

Odds- 3-5 HSPUs

Evens- 30 DUs or 45s DU practice

If you cannot do a handstand push up but feel comfortable upside down, perform 2 negative HSPU’s with full range of motion.

 

B.  For Time:

21-15-9 Overhead Squats (95#/65#)

12-9-6 HSPUs

400m Run between rounds

The rep scheme is performed as follows: 21 OHS, 12 HSPUs, Run 400m…15 OHS, 9 HSPUs, Run 400m…

 

Video on HSPU efficiency: https://www.youtube.com/watch?v=YdBSefJNbB8

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A..Every 0:30s for 15 minutes:

1 Squat Clean

Take your time and work technique here, keep arms long and try not to pull early. Start light and add weight. All reps full squat.

 

B.  15 minute AMRAP:

5 Clean and Jerks (135/95)

10 Box Jumps (24/20)

15 Deadlifts (135/95)

Use the same weight for the deadlift and clean and jerks.

 

Video on the Clean with Miranda Oldroyd and Zach Forrest: https://www.youtube.com/watch?v=9ujMWHBX5CU

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A.  EMOM for 15 minutes:

Minutes 0-5: 5 Strict Press

Minutes 6-10: 5 Push Press

Minutes 11-15: 5 Push Jerks

Add weight between each movement

 

B.  6 Rounds:

12 Burpees

12 Power Snatches (95/65)

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A.  Squat Program (Week 4, Day 1)

Back Squats

[email protected]%, 1×[email protected]%, 1×[email protected]%, 1×[email protected] 85%

Front Squats

[email protected]%, 1×[email protected]%, 1×[email protected] 80%, 1×[email protected]%

 

B.  14 Minute AMRAP:

5 Wallballs (20/14)

5 TTB

10 Wallballs

5 TTB

15 Wallballs

5 TTB… Continue to add 5 reps on the WBs until 14 minutes is up.

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A.  Squat Program (Week 3, Day 2)

Back Squat- 1×[email protected]%, 1×[email protected]%, 1×[email protected]%, 1×[email protected]%

Front Squat- 1×5%60%, 1×[email protected]%, 2×[email protected]%

OR

Pause Front Squat 5×5, 5×3, 5×1

 

B.  16 minute AMRAP:

8 C2B pull-ups

8 Power cleans (95/65)

8 Burpees

 

[youtube height=”HEIGHT” width=”WIDTH”]

https://www.youtube.com/watch?v=KjGvwQl8tis

[/youtube]

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A.  3×8 Good Mornings

Between each round of Good Mornings: 30 Hip Extensions, 20 GHDs

Work out of the rack with these. Suggested weight is 95-115lbs for men and 65-85lbs for women. Keep a soft bend in your knees and you should feel these in your hamstrings.

 

B.  5 Rounds:

10 Deadlifts (225/155)

15 Box Jumps (24/20)

200m sprint

Rest 1 minute

Pick a weight that for the deadlifts that you know will be unbroken for all 5 rounds, these should be 5 all out sprints (no pacing).

 

[youtube height=”HEIGHT” width=”WIDTH”]

https://www.youtube.com/watch?v=NNDrntZ8F2E

[/youtube]

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25 minute AMRAP:

5 Overhead Squats (95/65)

1 Rope Climb

20 DUs

10 Overhead Squats

2 Rope Climbs

40 DUs

15 Overhead Squats

3 Rope Climbs

60 DUs

 

[youtube height=”HEIGHT” width=”WIDTH”]

https://www.youtube.com/watch?v=AD0uO7JGdZU

[/youtube]

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A.  14 minute EMOM

Odds – 7 pull-ups

Evens – 7 power cleans

For the pull-ups, if you want to work strength do strict and if you want to work a skill go with kipping. You choose what you want to get out of this. For the power cleans, choose a weight that you feel comfortable practicing touch and go reps.

 

B.  For Time:

10-9-8-7-6-5-4-3-2-1

Shoulder to Overhead (135/95)

Toes to Bar

KB Swings (75#/53#)

 

[youtube height=”HEIGHT” width=”WIDTH”]

https://www.youtube.com/watch?v=IJZpz5C1dAA

[/youtube]

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A.  Squat Program (Week 3, Day 1)

1.  Back Squat- 1×[email protected]%, 1×[email protected]%, 1×[email protected]%, 1×[email protected]%

2.  Front Squat- 1×[email protected]%, 1×[email protected]%, 1×[email protected]%, 1×[email protected]%

OR

Pause Back Squat- 5×3, 3×3, 3×1

 

B..3 Rounds:

1 Minute max calories on Assault Bike

1 Minute max Thrusters (95/65)

1 Minute max Burpees

1 Minute max Sumo Deadlift High Pulls (95/65)

Rest 1 minute

 

[youtube height=”HEIGHT” width=”WIDTH”]

https://www.youtube.com/watch?v=o6QniJ9FaGA

[/youtube]