——————–

Monday 7/13

A) Every 2 minutes, for 10 minutes (5 sets):

– Back Squat x 5 reps @ same load you used last Monday

+

For max reps/meters:

– 2 minutes of Rowing for calories

Rest 60 seconds

– 2 minutes of Box Jump-Overs (24″/20″)

Rest 60 seconds

– 2 minutes of Dumbbell Thrusters (35-55/20-35 lbs)

Rest 60 seconds

– 2 minutes of Rowing for calories

 

Tuesday 7/14

A) Every two minutes, for 16 minutes (8 sets):

Push Press + Push Jerk + Split Jerk

(Pause for 2-3 seconds in the split jerk receiving position before recovering)

Rest 2 minutes – increase weight if able

B) EMOM x 15 min

Minute 1 – 5-10 kipping CTB pull-ups, kipping pull-ups, banded pull-ups

Minute 2 – 20-30 ft. handstand walk, 10-20 handstand shoulder touches, 30 second handstand hold

Minute 3 – Unbroken Double-Unders x 50 reps OR

60 power singles

 

Wednesday 7/15

4-5 sets @ 85%:

– Run 400 Meters

– 5 DB snatch/side, alternating (50-70/25-45)

– 7 T2B

– 9 Box jump overs (24/20”)

Rest 3-4 minutes

 

Thursday 7/16

A) Clean pull clusters 1.1.1 R10S/2M x 3 sets

– at over 100% of 1RM power clean, same as last week

B) Every 45 sec x 12 min (16 reps)

– Power clean x 1 @ 90% 1RM

C) Row 1K @ desired 2K pace (or 90% aerobic capacity); R3M x 3 sets

*hold same pace as last week

 

Friday 7/17

A) EMOM x 10 min

– Snatch high pull + hang snatch

*Work at a depth you’re comfortable with and a weight where you won’t miss.

B) EMOM x 14 min

E: 3-4 bench press @ 75%

O: 4-5 Romanian deadlifts (moderately heavy) @ 30X1

C) 3 sets, start every 3 min

– 16 front rack BB walking lunges (increase if able)

– 8 pendlay rows

 

Extra Credit:

Strength

A) 5 sets building:

– 1 hang snatch + 1 snatch

 

Skill

A) EMOM x 10-12 min

E: 6-10 pistols alternating

O: 6-10 HSPU kipping

 

Conditioning

Airdyne x 15 min

– 30 sec 90% pace

– 30 sec easy spin

R2M x 2 full sets (16 working minutes total)

 

Make sure to sign up >HERE< for the Airrosti hip mobility seminar happening this Saturday from 10-11am at EDCF.

We are also having the Body Fat Test truck for those interested from 8-11am. Sign-up for a time slot >HERE<.

——————–

Monday 7/6

A) Every 2 minutes, for 10 minutes (5 sets):

– Back Squat x 4 reps @ 3-5% more than you used last Monday

+

Complete reps of 15, 12 and 9 for time of:

– 135/95 lb. Hang Squat Cleans

– Burpees Over the Barbell

+

Mobility:

– barbell quad mash out 1 min/side

– couch stretch 1 min/side

– 90° leg up bench stretch 1 min/side x 2-3 sets

 

Tuesday 7/7

**Power Clean Testing Day!**

A) Clean pull clusters 1.1.1 R10S/2M x 3 sets

– at over 100% of 1RM power clean, can partner up

B) Take 20 min and build to a 1RM power clean (end of cycle)

+

Row 1K @ desired 2K pace (or 90% aerobic capacity); R5M x 3 sets

*hold same pace as 500s

 

Wednesday 7/8

A) Strict Overhead Press

– Set 1 – 5 reps @ 50%

– Set 2 – 5 reps @ 60%

– Set 3 – 5 reps @ 70%

– Sets 4-9 – 3 reps @ 85-90%

– Set 10 – 10 reps @ 75%

Rest 90 seconds to 2 minutes between sets.

– last week of accumulation cycle

B) EMOM x 15 min

Minute 1 – Strict CTB pull-ups AMRAP +1-2

Strict chin to bar pull-ups AMRAP+1-2

Strict banded chin to bar pull-ups AMRAP +1-2

Minute 2 – Handstand Hold x 30-45 seconds (can be done free-standing, heels to wall, nose and toes to wall, or off box)

Minute 3 – Unbroken Double-Unders x 50 reps OR

60 power singles

Extra credit:

– 8-10 DB bent over rows @ 20X1; R30S between and after both arms

– 20 hollow rocks; R90S x 3 sets

 

Thursday 7/9

Every 8 min for 40 min OR

Every 10 min for 40 min OR

Every 12 min for 36 min:

– Row 500 m

– 20 heavy Russian KB swings 70/53

– Run 400 m

 

Friday 7/10

A) Every two minutes, for 12 minutes (6 sets):

Hang snatch high pull + hang snatch + overhead squat

*Work at a depth you’re comfortable with and a weight where you won’t miss.

B) EMOM x 10 min

E: 3-4 bench press @ 75%

O: 4-5 Romanian deadlifts (moderately heavy) @ 30X1

+

Every 3 minutes for 3 sets:

– 20 double KB front rack lunges

– 10 bent over KB rows

 

Extra Credit:

Strength

A) 5 sets:

– 1 halting clean deadlift + 1 clean pull + 1 clean (@ 75-90%)

B) EMOM x 6 min

– Front squat + 1&¼ front squat

 

Skill

A) Muscle up training (from advanced MU work at seminar)

4 sets not for time:

– 10 “Toe/hip pops” (loose band on mid rings)

– 10 Hip extended “tuck and rolls” to dip position (tight band on mid rings)

– 5 Swings on rings + 5 swing w/ toe/hip pops (high rings)

*Don’t get in the way of regular classes

 

Conditioning

Airdyne x 12 min

– 30 sec 90% pace

– 30 sec easy spin

R2M x 2 full sets (16 working minutes total)