7/24/2017 – Conditioning/Lower Body Emphasis/Core

For Time

21-15-9-15-21
DB Thrusters
Burpees

Notes – perform 21 Thrusters, then 21 Burpees, then 15 Thrusters, 15 Burpees, then 9 Thrusters, 9 Burpees, then go back up the ladder.  This will hurt.

Rest 5 Minutes

Double Alternating Tabata
Air Squats
DB Bent Over Rows

Notes – Set a clock for 16 rounds of 20 seconds of work and 10 seconds of rest.  In the first 20 seconds, you will perform as many Air Squats as you can.  You will then rest for 10 seconds.  In the second 20 second interval, you will perform as many bent over rows as you can with perfect form.  You will then rest for 10 seconds and repeat that cycle for a total of 16 rounds, or 8 intervals per movement.

Rest 5 minutes

5 Rounds of:
1 minute plank hold
1 minute rest

7/22/2017

On Saturday’s I will be posting longer conditioning workouts in preparation for rest days on Sunday

WOD

EMOM for 40 Minutes
On minute 1 complete 20 Front Rack DB Reverse Lunges (10 Per Leg)
On minute 2 complete 12 Push-Ups on Dumbbells
On minute 3 complete 12 DB Thrusters
On minute 4 complete 14 Renegade Rows (7 per arm)
On minute 5 complete 10 Burpee Deadlifts

Note: Scale the weights and movements so that you can finish the work in no more than 40 seconds each minute.  Begin the work at the top of each minute.  Once you complete the work, you rest for the remainder of the minute until the next minute.

7/21/2017 – Strength/Conditioning

 

Strength Circuit

4 Rounds Not For Time

10 DB Goblet Squats
10 Single Arm DB Curl to Press (per arm)
10 DB Weighted Sit-Ups

Rest 10 minutes

For Time

50 DB Thrusters
75 DB Swings
100 Air Squats

EMOM 3 Burpee

Notes – Work through the chipper as quickly as possible, however each minute on the minute you need to stop what you are doing and perform 5 burpees.  Once you finish the burpees, pick right up where you left off.

7/20/2017 – Upper Body/Conditioning

EMOM for 10 minutes

5 DB Romanian Deadlifts
5 DB Curls (Both Arms Simultaneously)
5 DB Push Press

  • Choose a weight that allows you to complete the work in 30-40 seconds.  Rest for the remainder of the minute and begin again at the top of the next minute

 

Rest 5 minutes

15min AMRAP
10 DB Power Cleans
200m Run
30 Air Squats

  • Perform as Many Rounds and Reps as possible of the triplet.  Power Cleans should be HEAVY!!!

Rest 10 minutes

3 Rounds for Reps
1 minute of bicycles
1 minute of flutter kicks
1 minute of reverse crunches
1 minutes rest

  • Note: Accumulate as many reps as possible each minute for each of the exercises, after the crunches, rest for a full minute, and then repeat one more time.

7/19/2017 – Locomotive/Core/Conditioning

For Time

7 Rounds

100m Farmers Carry

100m Shuttle Sprint

10 DB Ground to Overhead

  • Set up 4 markers 25m apart for a total of 100m.  Complete a 100m Farmer Carry with the Dumbbells, then drop the DB and complete a 100m Shuttle Sprint (25m and back, 50m and back, 75m and back, 100m and back), then perform 10 DB Ground to Overhead.  DB weight should be moderate

Rest 10 minutes

EMOM for 10 minutes

30 Unweighted Russian Twists + Max Effort Plank Hold (Each Twist = 1 rep)

  • Notes: At the top of each minute, perform 30 Russian twists.  With whatever time is remaining, hold a forearm plank.  Perform this sequence each minute.

Rest 5 Minutes

Every 3 minutes for 15 minutes

Run 400m

  • On a running clock, perform a 400m  run every 3 minutes.  If the run takes you two minutes, then you would have 1 minute to rest until the following interval.

7/18/2017 – Conditioning/Core/Posterior Chain

WOD

8 Rounds for Time

200m Run

11 Burpee Dumbbell Deadlifts

  • Select a weight that allows you to move relatively quickly through the Burpee Dumbbell Deadlifts

Rest 10 minutes

Tabata Sit-Ups

  • Set a clock for 8 rounds of 20 seconds of work and 10 seconds of rest.  Accumulate as many sit-ups as possible during the 20 second interval, and then rest for 10 seconds.  Your goal is to accumulate as many sit-ups as possible during the work intervals

Rest 5 minutes

For Time

50 Man Makers

This name is super gendered, so let’s just call it a person maker.  A person maker consists of the following
1.) Dumbbell Push-Up
2.) Plank Row Right Arm
3.) Plank Row Left Arm
4.) DB Deadlift
5.) DB Hang Squat Clean
6.) Push Press

Complete 50 for Time

Post Times and Thoughts to Comments Section

7/17/2017 – Lower Body/Conditioning

EMOM for 10 minutes

Even Minutes – 10 DB Thrusters

Odd Minutes – 10 Burpees

  • Notes – select a DB weight that allows you to get all of the Thrusters unbroken.  For the Burpees, scale to a number that requires about 35 seconds of work

Rest 5 Minutes

4 Rounds for Time

400m Run

20 Dumbbell Front Rack Reverse Lunges

20 Dumbbell Push Press

  • Notes – select a medium set of Dumbbells that will allow you to complete the Reverse Lunges unbroken.  You may have to break the Push Press into several sets, but that’s fine

Rest 10 minutes

For Time

100 Air Squats

Every 30 Seconds – 5 Push-Ups

  • Scale the push-ups so that you can perform them all unbroken