Wednesday August 31, 2022

A.

"Petras"

5 Rounds of: 9 CTB Pull-ups 11 Deadlifts, 225/155-lbs 17 Burpees over Barbell Rest 1:1

1:19, 1:18, 1:18, 1:18, 1:14.

B.

Rowing Wattage Workout 3:00 Easy Strokes -Then- 3 Rounds of: 4:00 @ 85% avg Watts (238-241-243) 1:00 Rest 3:00 @ 95% avg Watts (267-268-271) 1:00 Rest 2:00 @ 105% avg Watts (294-295-299) 2:00 Rest -Then- 3:00 Easy Strokes Avg Watts = 277.

Tuesday August 30, 2022

A.
Every 2:00 for 8 Rounds:
60 Double-unders
8/6 Calorie Row
+ Add 2 calories each round until you cannot complete the reps within the 2-minute interval.
+ Rounds 7 & 8 = Max Calorie.
+ Score = Total Calories across rounds 7 & 8.

B.

Back Squat 7x1 w/ a 6-sec Pause Rest 1:30 between sets.

C.

5 Sets of: 3 Wall Walks 20 Handstand Marches Rest as needed b/t Sets D. Weighted Strict Pull-up 5x5 @ 80% of last week's 3-RM. Rest 1:00 between sets.

Monday August 29, 2022

A.

8 Rounds of: 200-m Run 15 Wall Balls, 20/14-lbs 10 Toes to Bar Rest 1:00 between Rounds

B.

Midline: Anterior/Posterior

4 Sets of: 10 Double KB Step-ups/leg 1:00 Double KB Wall Sit Rest as needed b/t Sets. Use manageable weights.

C.

Midline: Odd Object

10 min. Banded march + 20/14-lb Ball in Bearhug + put on dip belt and clip into bands stretched between uprights + EMOM - perform 10 squats and resume march

Saturday August 27, 2022

 Overhead Squat
5-5-3-3-3-1-1-1-1-1
+ Every 90-sec
+ Build to a "Heavy"

95-115-135-155-175-195-215-235-255-275

-Then-

2k Row, Time Trial

6:42.4

Friday August 26, 2022

A.

Gymnastics Prep:

3 Rounds of: 

1:00 Assault Runner @ Easy Pace 

10 Kick-ups to a Handstand (Freestanding)

10 Push-ups

10 Alternating Single-leg V-ups

+

3 Rounds of: 

15-second Headstand Hold

15-second Rest

+

3 Sets of: 

5 Handstand Push-up Negatives 

* 5-second Lower

* Come off the floor & kick back up each rep

20-second Hollow Hang from the Bar

Rest 1:00 between sets

B.

Gymnastics Workout:

5 Rounds of: 

10 Strict Handstand Push-ups

20 GHD Sit-ups 

C.

Monostructural Workout:

2 Rounds of: 

5:00 Runner @ Zone-2 Effort (900-950 Watts) 

5:00 Assault Bike @ Zone-2 Effort (61-63 RPM)

D.

Every 1:00 for 5:00 3 Hi-Hang Snatches Use 30-50% of 1-RM Snatch. + Every 1:30 for 9:00 1 Power Snatch 1 Hang Squat Snatch 2 Overhead Squats Use 50-70% of 1-RM Snatch. + Every 1:30 for 6:00 1 Snatch Pull 1 Hang Snatch Pull Use 70-90% of 1-RM Snatch.

Wednesday August 24, 2022

A.
5x 3:00 Rounds of:
10 Front Squats, 185/125-lbs
10 Box Jumps, 36/30-in
Max Calorie Row
Rest 3:00 between Rounds

39-41-43-45-47 Calories

B.

Cool Down:

3 Rounds of:

200-m Assault Runner

60-ft Backward Sled Pull (90-lbs on Sled)

120-ft Farmer Carry (2x 70-lbs)

60-ft Backward Sled Pull (90-lbs on Sled)

C.

2:00 Rounds:
200-m Ski-erg
Max Calorie Row
+ No rest between Rounds
+ Continue until 150 Calories

11:53