1 min at each station x 3 sets
– Row for cal
– Wall balls (20/14)
– Box jumps – step down (24/20”)
– Straight legged medball sit-ups (20/14)
– Ring rows
Rest 1 min
*Score is total reps per 5 min
*Don’t drop DBs!
Author: Ryan Savard
A) Power clean 1.1 x 5; R15S/3m
(compare to 6/16 – go heavier)
+
500m row @ goal 2K pace (or 90%)
– R90S x 4 sets
*Keep same pace as last week
+
Extra Credit
Three sets of:
– Deficit Romanian Deadlifts x 6-8 reps @ 2011 (feet on 45# plate)
– Rest 30 seconds
– Grounded hip bridges w/DB x 20-25 reps @ 2011
– Rest as needed
Every 8 minutes, for 40 minutes (5 sets) OR
Every 10 minutes, for 40 minutes (4 sets) OR
Every 12 minutes for 36 minutes (3 sets):
– Run 800 Meters
– 20 Kettlebell Swings (53/35)
– 10 Pull-Ups
A) Strict Overhead Press
– 5 reps @ 50%
– 5 reps @ 60%
– 5 reps @ 70%
– 3 reps @ 85-90%
– 3 reps @ 85-90%
– 3 reps @ 85-90%
– 3 reps @ 85-90%
– 10 reps @ 75%
Rest 2 minutes between sets.
*Choose the same load for all four sets of 3 reps. The load used should be challenging to successfully press for three, but if you have more than one failed rep it is too heavy.
B) EMOM x 15 min
Minute 1 – Strict Toes to Bar x 4-8 reps @ 2110 (slow and controlled) OR
Hanging high knee hold 15-30 sec OR
Hollow body hold 20-30 sec
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 40 reps OR 60 power singles
Check out the rest of this week’s programming HERE.
Programming Overview: June 29 – July 3
Note: There is only a 9am class on Friday, July 3rd. Also, the gym will be closed Saturday and Sunday in observance of the July 4th holiday.
——————–
Monday 6/29
A) Every 2 min for 10 min (5 sets)
– 4 back squats @ same load used last Monday (75-80% + 3-5%)
B) Every 90 sec for 15 min
– high hang squat clean + squat clean (start @ 60% and build)
*Not TnG, reset after HHSC
+
6 min AMRAP @ 90%:
– 10 reverse walking lunges
– 8 DB snatch alternating (50-70/25-45)
– 6 burpee over the box jump (24/20”)
Tuesday 6/30
A) Strict Overhead Press
– 5 reps @ 50%
– 5 reps @ 60%
– 5 reps @ 70%
– 3 reps @ 85-90%
– 3 reps @ 85-90%
– 3 reps @ 85-90%
– 3 reps @ 85-90%
– 10 reps @ 75%
Rest 2 minutes between sets.
*Choose the same load for all four sets of 3 reps. The load used should be challenging to successfully press for three, but if you have more than one failed rep it is too heavy.
B) EMOM x 15 min
Minute 1 – Strict Toes to Bar x 4-8 reps @ 2110 (slow and controlled) OR
Hanging high knee hold 15-30 sec OR
Hollow body hold 20-30 sec
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 40 reps OR
60 power singles
Wednesday 7/1
Every 8 minutes, for 40 minutes (5 sets) OR
Every 10 minutes, for 40 minutes (4 sets) OR
Every 12 minutes for 36 minutes (3 sets):
– Run 800 Meters
– 20 Kettlebell Swings (53/35)
– 10 Pull-Ups
Thursday 7/2
A) Power clean 1.1 x 5; R15S/3m
(compare to 6/16 – go heavier)
+
500m row @ goal 2K pace (or 90%)
– R90S x 4 sets
*Keep same pace as last week
+
Extra Credit
Three sets of:
– Deficit Romanian Deadlifts x 6-8 reps @ 2011 (feet on 45# plate)
– Rest 30 seconds
– Grounded hip bridges w/DB x 20-25 reps @ 2011
– Rest as needed
Friday 7/3 – 9 am class only
1 min at each station x 3 sets
– Row for cal
– Wall balls (20/14)
– Box jumps – step down (24/20”)
– Straight legged medball sit-ups (20/14)
– Ring rows
Rest 1 min
*Score is total reps per 5 min
*Don’t drop DBs!
Saturday 7/4 – July 4th Holiday
– Gym closed
Level 2 Extra Work:
Strength
A) 5 sets:
– 1 halting snatch deadlift + 1 snatch pull + 1 snatch (@ 75-90%)
B) Every 3 min for 9 min:
– 20 Walking Lunges with Kettlebells (53/35 KBs in each hand)
– 10 Bent Over Double Arm Kettlebell Rows
Skill
A) Muscle up training (from advanced MU work at seminar)
3 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 8 min
– 30 sec 90% pace
– 30 sec easy spin
R2M x 2 full sets (16 working minutes total)
Please consult either coaches Ryan, Drew, or Jon for help with the MU work.
A) Every 2 min for 10 min (5 sets)
– 4 back squats @ same load used last Monday (75-80% + 3-5%)
B) Every 90 sec for 15 min
– high hang squat clean + squat clean (start @ 60% and build)
*Not TnG, reset after HHSC
+
6 min AMRAP @ 90%:
– 10 reverse walking lunges
– 8 DB snatch alternating (50-70/25-45)
– 6 burpee over the box jump (24/20”)
A) Bench Press 1RM test
Set 1 – 5 reps @ 65%
Set 2 – 4 reps @ 75%
Set 3 – 3 reps @ 85%
Set 4 – 2 reps @ 90%
Set 5 – 1 rep @ 95%
Set 6 – 1 rep @ 101+%
OPTIONAL – 1 rep @ 103-105%
– Rest 2-3 minutes between sets
B) Build to a 1RM weighted pull-up in 5 sets (10 min)
OR (for those who don’t have pull-ups yet
3-4 sets not for time:
– 10-15 bent over DB rows
R30S
– Accumulate 30 sec hanging with chin above bar (active scapulas)
R60S
+
Every 5 minutes, for 15 minutes (3 sets):
– 15 Pull-Ups
– 30 Push-Ups
– 45 Air Squats
A) Power clean 1.1.1 x4; R15S/3m
(compare to 6/16 – go heavier)
+
500m row @ goal 2K pace (or 90%)
– R2M x 4 sets
Keep same pace as last week with less rest
+
Extra Credit
Three sets of:
– BB good mornings x 6-8 reps @ 2011 (heavier than last week)
– Rest 30 seconds
– Supine hamstring curls x 12-15 reps @ 2011
Rest as needed