July 1st, You got three days to recover

Back Squat 1-10-1-20-1-30
Body weight Bench press 5 rounds (rest as needed for max effort)

Goal is to get the highest total weight when you add up the weight on the bar for each round, not the weight X reps.

As a guide shoot for close to 1RM for the singles, and maybe 70-90% for the 10 set, 50-70% for the 20 set and ~40-50% for the 30 set. Once the bar come off the rack it can not be re-racked until you finish your set.

June 30th

15-1 by 1

GHD
Back Ext
Side planks (must do both sides each round for total time. i.e. 15 second hold on right side, 15 second hold left side. for first round.)
Leg raises.

Max distance run in 20 minutes. Or just do a distance you guys feel like for time.

Cool down:  Stretching (hamstrings, hipflexors, hip mobility)

June 29th, Hammer Time

First of all, this is gonna hurt, don’t worry though it will be easier tomorrow….

Team workout. Groups of two that plan to use the same weight.

“Hammer”
5 rounds
5 X 135 lb Power Clean
10 X 135 lb front squat
5 X 135 lb Jerk.
20 pullups

Once the first partner finishes his pullups, the second partner starts. Each partner must complete 5 rounds.

Just Rowing?!?!? WTF?!?!

Line up three across and race each interval

250-500-750-1000-750-500-250

Rest as needed between intervals so everyone can go for each interval before moving to the next.

After each interval you must do the number of pushups as the place you came in for that interval. First place does 1, second place does 2, third place 3, etc.

Cool down with stretching or skill work of your choice.

June 27th

If you guys really wanted me to program a week, here’s monday.

Warmup, that upper back stretch that David and Ryan had you guys do with the foam roller.

5, 5, 5, 5 Deadlift

Then “Randy”
75 reps of 75lb power snatch for time.
(That’s from the ground)

June 21: Rhyno’s Relief

Warm Up:

3x 20 sec  Hand Stand Hold (either on a wall or with a spotter trying to balance)

4 Rounds For Time Of……

1. 10x TGU 35#DB (5 ea arm)
2. 20x 1 Arm 35# KB Juggles (10 ea arm, release and switch at top of swing)
3. 40x DU
4. 800m Run

June 15: Tosh

At the track:
Run: 3x (200m + 400m + 600m)
Rest the exact time it takes you to complete the interval in each set (Ex: 200m Run takes 35 Sec, Rest 35 Sec, then Run 400m, Rest 400m time, etc…)

June 8 Leg Press

strength: work up to your high 3 rep leg press(like a 5X3 but if it takes more or less than 5 rounds it’s ok)

Then: descend in 90# increments max reps. Rest only as long as needed for the weight to be stripped. Score is total weight.

What’s next: borrow a wheel chair

June 7 Circus day – Stations

4 rounds for time

four station circuit set in a square
1. 15 fireman burpees
bear crawl to the next station (25yd)
2. 15 V-ups
crab walk to next station (25 yd)
3. push up circle
side shuffle to next station (25 yd)
4. 20 DB power snatch 40# (10 each arm)
run backwards around the circuit and back to station 1 (125yd)