150630

“Fear is your best friend or your worst enemy. It’s like fire. If you can control it, it can cook for you; it can heat your house. If you can’t control it, it will burn everything around you and destroy you. If you can control your fear, it makes you more alert, like a deer coming across the lawn.” – Mike Tyson

 

– Strength/Skill –

A) Every 3min x 15min:
Bench Press x 3-5reps 
– Rest 20sec –
B) Bent over alt DB row x 8-10reps

 

– Conditioning –

AMRAP in 10min of:
10 DB G2O (L3 = 45/35, L2 = 40/25, L1 = 35/20)
100m run
10 Ring Dips  (L3 = w/ DB, L2 = stated, L1 = bench dips x 20)
100m run

 

– Mobility –

Banded posterior chain good mornings x 20-30 oscillations

Banded posterior chain track starts x 20-30 oscillations

Monkey bars of death x 3-5min 

150629

“Most of our so-called reasoning consists in finding arguments for going on believing as we already do.” – James Harvey Robinson

 

– Strength/Gymnastics –

4 rounds – :45/:45

1) Front squat – 8-10 reps @ 40%, 50%, 55%, 60% (2-1-1)

2) Ring row – 10-15reps (2-1-1)

3) Front plank

 

– Conditioning –

For time:

30 KB swings  (Level 3 @ 2/1.5, Level 2 @ 1.5/1, Level 1 @ 1.25/.75)

18 burpees  (Level 3 over KB, Level 2 & 1 regular)

24 KB swings

12 burpees

18 KB swings

9 burpees

 

– Mobility –

he gnarly-ness x 3-5min

Anterior/Posterior should mash x 2-3min ea side

150624

“Death is not the greatest loss in life. The greatest loss is what dies inside us while we live.” – Norman Cousins

 

– Strength/Gymnastics –

1a) Front Squat – 5 x 1 @ 80%, 5 x 1 @ 85%, 3 x 1 @ 90%, 3 x 1 @ 95%

1b) HS walk attempts/holds

* all reps completed on a 8min clock *

 

– Conditioning –

Every 90s x 24min

1) bulgarian split squat x 6-8ea leg

2) STRICT HSPU or L-sit DB press x 10-12 reps

3) Ring rows x 10-12 reps

4) Reverse snow angels x 15-20 reps

 

– Mobility –

Banded OH reach w/ lunge x 3-5min ea side

Worstest x 5min w/ internal & external rotation

Pull-up bar hang x 2-3min 

 

150623

“You don’t tell the quality of a master by the size of his crowds.” – Richard Bach

 

– Weightlifting –

1) 10min to build to a heavy complex – 1 clean + 1 hang clean + 1 split jerk

2) EMOM x 5min:

1 clean + 1 hang clean + 1 split jerk @ 95% of #1

 

– Strength –

1a) STRICT PRESS – 5, 4, 3, 2 (progressive AHAP)

1b) ME x 4 – bar/ring MU, weighted STRICT pullups, C2B, banded pullups (should be hitting 5 reps or more)

* all reps completed on a 5min clock *

 

– Conditioning –

Every 5min x 15min:

15 pull-ups

30 pushups

45 air squats

 

– Mobility –

Thoracic mash w/ peanut & load on chest x 3-5min

Classic banded hip opener from lunge x 30-50 oscillations

Classic banded hip opener from front splits x 20-30 oscillations

Teachable Tuesday – the Pushup

150622

“If you’re going to tell people the truth, be funny or they’ll kill you.” – Billy Wilder

 

– Weightlifting –

1) 10min to build to a heavy Snatch + Hang Snatch complex

2) EMOM x 5min:

Snatch + Hang Snatch Complex @ 95% of #1

 

– Strength –

Back Squat – 5 x 1 @ 80%, 5 x 1 @ 85%, 3 x 1 @ 90%, 3 x 1 @ 95%

* all reps completed on a 5min clock *

 

– Conditioning –

Every 3min x 12min:

200m run

10 burpee box jump overs (24/20)

 

– Mobility –

Banded elbow OH with belly on floor x 2-3min ea side

Banded front rack standing x 2-3min ea side

Tricep mash w/ BB x 2-3min ea side

150617

“Perseverance is the hard work you do after you get tired of doing the hard work you already did.” – Newt Gingrich 

 

– Weightlifting –

1) Snatch pulls – 5 x 5 (AHAP)

* all reps completed on a 5min clock *

2) Snatch Balance – 5 x 3 (AHAP, but fast)

* all reps completed on a 5min clock *

 

– Strength –

Front Squat – 5 x 1 @ 80%, 5 x 3 @ 85%

* all reps completed on a 5min clock *

 

  – Conditioning – 

AMRAP in 20min:  

400m run

10 OH squats (155/105) 

10 C2B  

10 box jump overs (24/20) 

 

– Mobility –

Elevated pigeon pose x 2-3min ea side

Laterally distracted strider x 2-3min ea side

 

150616

“I make mistakes but learn from every one
And when it’s said and done
I bet this brother be a better one
If I upset you dont stress
Never forget, that God isn’t finished with me yet” – Tupac Shakur

 

– Weightlifting –

1) 10min to build to a heavy hang clean + 1 jerk

* no more than 3 misses *

2) EMOM x 5min:

1 hang clean + 1 jerk @ 90% of #1

 

– Strength –

1a) STRICT Press – 4 x 3 (AHAP)

1b) ME bar/ring MU (scale to C2B or pull-ups)

* all reps completed on a 6min clock *

 

– Conditioning –

AMRAP in 6min:

DB man/woman makers  (45/25)

 

– Mobility –

Truck Driver BB w/ plate adductor mash x 2-3min ea side

Hip capsule/TFL lacrosse ball mash x 2-3min ea side

Super Frog x 2-3min ea side

Teachable Tuesday

150515

“Your daily life is your temple and your religion. When you enter into it take with you your all.” – Kahlil Gibran

 

– Weightlifting –

1) 10min to build to a heavy hang snatch + full snatch complex

* no more than 3 misses *

2) EMOM x 5min:

hang snatch + full snatch complex x 2 @ 90% of #1

 

– Strength –

1) back squat – 5 x 1 @ 80%, 5 x 3 @ 85%

* all reps completed on a 5min clock *

 

– Conditioning –

2 rounds for time of:

50ft HS walk

30 KB swings  (1.5/1)

15 KB OH squats  (1.5/1)

 

– Mobility –

Band loaded bottom press position x 2-3min ea side

Posterior shoulder scrub x 2-3min ea side

Bicep BB smash x 2-3min ea side