Feb. 25 Strength Progression

Week 7

Warm Up – AMRAP 10 Mins.

1. 5 DU’s – Unbroken
2. 10 DU’s – Unbroken
3. 15 DU’s – Unbroken

Back Squat – 4×5
Shoulder Press – 4×5
Dead Lift – 4×5

Bicep – 3×8
Tricep – 3×8

Feb. 24

4 Rounds For Time…

Run 800m
5 Pull Ups
10 Push Ups
15 Sit Ups

Feb. 23 Strength Progression

Week 7 Reset.

If you haven’t done this already, change the 4 (weeks to match your max) to a 6 on sheet 1.  We will re-do week 7

Squat – 5×5
Bench – 5×5
Clean – 5×5

3×8 – incline dumb bells
3×8 – dumb bell pull overs

Due to the delay today, Ryan, Drew, and myself are going at 3:30-ish, if anyone else is interested.

Feb. 19 Strength Progression

Week 7

Shoulder Press – 4×5, 1x?
Dead Lift – 4×5, 1x?

Farmers Walk – 3×distance @ #
Waiters Walk – 3×distance @ #

Feb. 18 Run’n and Jump’n

For Time….

Rnd 1. 200m run,  50 DU’s
Rnd 2. 400m run,  25 DU’s
Rnd 3. 800m run,  10 DU’s
Rnd 4. 400m run,  25 DU’s
Rnd 5. 200m run,  50 DU’s

What’s Next:  Core Cool Down, TBD

Feb 17

Squat – 5×5
Bench – 5×5
Clean – 5×5

Dips – 3×8
Barbell Bent over rows – 3×8

Feb 13

Back Squat – 4×5, 1×3, 1×8
Bench Press – 4×5, 1×3, 1×8
Power Clean – 4×5, 1×3, 1×8

Super Set:
Overgrip Pullups – 3×8
GHD – 3×8

Feb 12. The Claaawwww !

AMRAP in 20 minutes:

1. 250 m Row
2. Farmers Walk (Pick your own weight)
3. 20 DU’s
4. Waiters Walk (Pick your own weight)

Farmers Walk – Both hands at the same time, rowers to the water fountain and back.

Waiters Walk – right arm there, left arm back, same distance.

What’s Next:  Core Cool Down

3 rounds 30 sec. Plank Holds, Right, Middle, Left
30 sec. rest between each hold

Feb. 11 Strength Pregression

Week 6

Back Squat – 4×5
Shoulder Press – 4×5
Dead Lift – 4×5

Bicep – 3×8
Tricep – 3×8

Feb 10: Row, Row, Row Your Boat….

Skill/Practice (optional):  3 sets of 20 Double Unders

Main Work Out:  5000m Row

Feb. 9 strength Progression

week 6

Squat – 5×5
Bench – 5×5
Clean – 5×5

Body Weight Rows – 3×8
Dumb Bell Shoulder Raises– 3×8

Feb 6

Back Squat – 4×5, 1×3, 1×8
Bench Press – 4×5, 1×3, 1×8
Power Clean – 4×5, 1×3, 1×8

Super Set:
Good Mornings – 3×8
Preacher Curls – 3×8

Feb 5th

3 rds
1km row
15 TTB
15 KB Swings (1.5 POOD)

Feb 4: Strength progression

Week 5.

Back Squat – 4×5
Shoulder Press – 4×5
Dead Lift – 4×5

Dips – 3×8
GHD – 3×8

Feb. 3: An Unfortunate Deck Of Events

Deck of cards with the following:

Spades – Burpees
Clubs – Turkish Get Ups (alt. arms, ea. arm = 1 rep)
Hearts – Dumb Bell Thrusters
Diamonds – Spider Push Ups (on floor, 1 PU = 1 rep.)
Jokers – 400m run
3 in a row penalty – 100 Double Unders

Pick a dumb bell weight low enough to be able to do unbroken movements and back to back if necessary.

Feb 2

Week 5 Strength

Squat – 5×5
Bench – 5×5
Clean – 5×5

Dead Hang Pullups – 3×8
Wide-Grip Standing Barbell Curl – 3×8