Week of 6/1

Lifestyle

Day 1

4 sets:

A1. Bench Press x 8,6,4,2; rest 1 min (add weight each set)  What can you do for 2?!?

A2. Goblet Squat x 12, rest 1 min

3 sets:

B1. Push-ups x 8,10,12 reps; rest 1 min

B2. Reverse Lunges x 12/leg withBB in front rack; rest 1 min

Partner workout
Max calories on Airdyne in 10 minutes
Partners switch every 60 seconds.

+

40 ball slams not for time

Day 2"Fight Gone Bad!"
Three rounds of:
Wall-ball, 20 pound ball, 10 ft target (Reps)
Sumo deadlift high-pull, 75 pounds (Reps)
Box Jump, 20" box (Reps)
Push-press, 75 pounds (Reps)
Row (Calories)

Day 3

4 sets:

A1. Scap Pull-ups x 8; rest 1 min

A2. Deadlifts 7,5,3,1; rest 2 min

4 sets:
B1.  Barbell Rows x 8; rest 1 min
B2. Single Leg Glute Bridgex 10/leg; rest 1 min

For Max Reps/Calories:
3 Minutes of Rowing (Calories)
1 Minute of Rest
3 Minutes of Kettlebell Swings
1 Minute of Rest
3 Minutes of DB or BB Thrusters
+

Wtd Plank hold x 45 sec x 3 sets; rest 1 min between

+

Monster Walk sideways with band 10 steps per side x 2 sets

 

Day 4

With Moderate Effort:

400m Run

10 Burpees

15 abmat situps

Repeat x4 with 2 min rest btw

+

60 Mountain Climbers; rest 2 min x 3

Day 5

A. 5 sets x 10 Jump Squats; rest 1 min between B. 5 sets x 10 HARD ring rows; rest 1 min between

C. 4 sets x 8 GH Raises (weight if necessary, 3131 tempo); rest 1 min between

D. 5 sets x 10 DB push press; rest 1 min

+

10 min AD sprint ; 10 sec all out at top of the minute

Day 6

“Jackie”

For Time:

1000 meter row

Thruster 45 lbs (50 reps)

Pull-ups (30 reps)

Performance:

Monday:

A.
4 sets of:
Hang Power Snatch + Power Snatch + Overhead Squat
Rest as needed

B.
Three sets of:
Romanian Deadlift x 5 reps @ 3011
Rest as needed

C.
“The Chief”
Against a three-minute running clock, complete as many rounds and reps as possible of:
135/95 lb. Power Cleans x 3 reps ---Scale to ~50% of 1RM if this is too heavy to do quickly.
Push-Ups x 6 reps
Air Squats x 9 reps

Repeat for a total of five sets, resting 60 seconds between sets. Pick up each set where you left off when the last ended.

Tuesday:


A.
Three sets, not for time, of:
Wall Climbs x 2-4 reps
Double unders 30-40 reps

B.
Five sets of:
Push Press + Push Jerk + Split Jerk.  Start your first set at ~60% of 1RM push press
Rest as needed

C.
For the following three segments, post three separate times, but leave the clock running:

For time:
Row 2000/1600 Meters

When the clock reaches 10 minutes, complete the following for time:
10 CTB pull-ups
20 Burpees
30 Double-Unders
40 Ring Dips
30 Double-Unders
20 Burpees
10 CTB Pull-ups

When the clock reaches 20 minutes, complete the following for time:
Row 2000 Meters

If you fail to make the time cap for any portion, simply proceed straight through into the next session without rest. Of course, you’re encouraged to modify as needed if you know that CTB or ring dips will prohibit you from finishing in a reasonable time.

Wednesday:

A.
Three sets, not for time, of:
Toes to Bar x 4-6 reps
Wall Squats x 5 reps or Alternating Pistols x 6-8 reps
Kettlebell Snatch x 6-8 reps each arm

B.
6 sets of:
Clean + Clean from Below the Knee
(from below the knee, pause with the barbell at least 2″ below the knee cap, plates hovering slightly off the floor, then clean)
Rest as needed

Build over the course of the 6 sets.

C.
Three rounds for time of:
Run 400 Meters
15 Box Jump ----MUST STEP DOWN
10 Front Squats (155/95 lb.) ---should be heavy.  Use 65% of 1RM

Thursday

Yoga or Aerobic Recovery

Friday

A.
Three sets, not for time, of:
Muscle-Ups x 2-6 reps
L-Sit x 30-45 seconds

B.

Snatch x 5 reps
Rest 2-3 minutes x 4 sets.   Build over the sets. Weight should be light enough that you can do consecutive, fast reps.

C.
6 rounds for time of:
6 Power Cleans - heavy.  Use 70% of 1RM
6 CTB

6 Ring Dips

Saturday

A.
15 minutes practice Rope Climbs, Wall Squats, Double Unders

B.
4 rounds for time of:
10 Thrusters (135/95 lb.) - should be heavy
15 Pull-Ups
Run 400 Meter