Tuesday September 28, 2021

Accessory Two Sets of: 100-ft Single-KB OH Carry/arm 100-ft Single-KB FR Carry/arm 100-ft Single-KB Suitcase Carry/arm Then: Skill Training: Handstand Ten sets of: 1 Wall Walk 15-second HS Hold 15-ft HS Walk off Wall Then: Conditioning For time: 30 calorie row 60ft DB walking lunge 30 HSPU 60ft DB Walking Lunge 30 calorie row

(4:45)

Monday September 27, 2021

Every 2 minutes for 12 minutes (6 sets)

1 Deadlift + 

1 Power Clean +

1 Hang Squat Clean +

1 Split Jerk

(165-185-205-225-245-270)

Then:

8:00 AMRAP of:

30 Double-unders

10 Single DB Hang Clean & Jerks @ 50-lbs (5/5)

10 Toes to Bar 

(7 rounds + 5 double-unders)

Then:

5x 50-ft Handstand Walk

Rest 1-minute between sets.

Saturday September 25th, 2021

Partner Workout

12 Rounds (6 each)

12 Alternating DB Snatch @ 50-lbs

10 Burpees

200-meter Run 

Partners alternate Rounds. 

(untimed)

Then:

Snatch from Blocks

4x2 @ 80% of 1-RM Snatch. 

(used 205)

Friday September 24, 2021

Two sets of:

30 Calorie row

30 Wall Balls @ 20-lbs

30 Box jump overs @ 24-in

15 Bar Muscle-ups

30 Box jump overs @ 24-in

30 Wall Balls @ 20-lbs

30 Calorie row

Rest 5 minutes between sets.

Time cap each set = 10 minutes.

(9:10, 9:49)

Then:

Thruster (from the floor)

3-3-2-2-1-1, building

(135-165-185-205-225-255)

Then:

Deadlift

5-5-5-5-5, building

(225-275-315-345-385)

Thursday September 23, 2021

Aerobic Recovery Day

Assault Runner:

Two sets of:

2000-meters @ 800-850 watts

Rest 1 minute

1000-meters @ 900-950 watts

Rest 2 minutes

Wednesday September 22, 2021

Warm-up

Three sets of:
50-second Row @ Easy Pace
10-second Row @ Hard Pace
Then:
3 sets of:
10 Single-leg RDL (5 per leg)
10 No push-up Burpees
10 Double DB Bent over Row
Then:
Two sets of:
3 power cleans
3 hang power cleans
3 push jerks
Set 1: empty barbell
Set 2: add a little weight

Weightlifting

Six sets of:
1 power clean
1 hang power clean
1 split jerk
Rest 90 seconds between sets

Conditioning

3 Rounds of:
500-meter Row
21 Hang Power Cleans, 115-lbs
12 Bar-facing Burpees

Conditioning 2

5 Rounds of:

10-calorie Assault Bike @ 62-63 rpm

5-calorie Assault Bike @ 78-80 rpm

15 unbroken CTB Pull-ups

====================================

Weightlifting: 165,185,205,225,245,265-lbs

Conditioning: 9:36

Conditioning 2: 8:40

Tuesday September 21, 2021

Warm-up

3 Rounds of:
50 Single-unders 
10 Air Squats
50 Single-unders
10 Goblet Squats
50 Single-unders
10 Back Squats w/ empty barbell
Then:
2 Sets of:
20-second Pigeon Stretch/Side 
20-second Wall Calf Stretch/Side

Conditioning

For Time:

27-21-15-9 reps of:

Back Squats @ 135-lbs

72 Double-unders after each set

Rest until 15 minutes, then:

Weightlifting

Front Squat

10-Minutes to a Heavy Single

==================================

Conditioning: 6:24. Unbroken back squats & unbroken double-unders.

Weightlifting: 375-lbs (5-lb Masters PR)