Monthly Archives: June 2019

STRENGTH (EMOM x 5 sets) 3 power snatches @75% *add weight each set WOD (15-12-9) Devil press box jumps REST 3:00 (12-9-6) demon press box jumps REST 3:00 (9-6-3) Angel of death press box jumps

WOD (4 rounds) 300 meter run 100 meter walk 200 meter run 100 meter walk 300 meter run 100 meter walk 200 meter run REST 2:00 OPTIONAL DAILY EXTRA WORK (4 sets) 8 DB push press 2:00 of :30 ski sprint :30 rest REST 2:00 between sets REST 5:00 (3 sets) 10 hang high pullsContinue reading “THURSDAY”

STRENGTH Push press (OT3:00 x 7 sets) S1: 2 reps @70% S2: 2 reps @80% S3: 1 rep @85% S4: 1 rep @92% S5: 1 rep @97% S6: 1 rep @102% S7: 1 rep @104% if needed WOD (3 rounds) 12 alt. DB hang snatches 18 wallballs 50 double unders OPTIONAL DAILY EXTRA WORK (EMOMContinue reading “WEDNESDAY”

SKILL WORK (OT2:00 x 5 sets) 10 strict T2B :40 sec hand stand hold or 30ft handstand walk WOD (AMRAP in 20) 5 HSPU 10 hang power snatch 15 air squats OPTIONAL DAILY EXTRA WORK (EMOM x 15) M1: 20/14 cal row M2: 8 burpees + max wallballs in remaining time M3: REST

STRENGTH Front squat (OT3:00 x 7sets) S1: 2 reps @70% S2: 2 reps @80% S3: 1 rep @85% S4: 1 rep @92% S5: 1 rep @97% S6: 1 rep @102% S7: 1 rep @104% if needed WOD (AFAP) 1000 meter row 100 walking lunges 50 pullups OPTIONAL DAILY EXTRA WORK (EMOM x 10) 3 blockContinue reading “MONDAY”

STRENGTH (EMOM x 5) 3 power cleans @75% *add weight each set WOD (AMRAP in 25) 3 rounds of “STUFF” 300 meter run *STUFF = 5 hang power cleans 10 push ups 15 wallballs

WOD (EMOM x 30) M1: 10 pullups M2: 12 KB swings M3: 10 HSPU OPTIONAL DAILY EXTRA WORK (4 sets) 10 alternating back rack lunges @45% of 1RM back squat 20 cal bike sprint REST 3:00 between rounds (3 ROUNDS) :40 skull crushers :20 rest :40 gun walk :20 rest :40 banded tricep pushdown (blueContinue reading “FRIDAY”

STRENGTH (OT2:00 x 4 sets) 1 push press @85% *add weight each set WOD (10 intervals) 8 burpees to plate 12 plate ground to overhead REST :30 OPTIONAL DAILY EXTRA WORK (EMOM x 10) 4 single arm DB shoulder press (2 per arm) *start light work, up each minute (3 rounds) 10 DB incline pressContinue reading “THURSDAY”

SKILL WORK (OT2:00 x 4 sets) 8 strict pullups 8 strict HSPU *add weight to pullups & deficit to HSPU if 8s are easy WOD (5 rounds) 50 double unders 20 alt. DB snatches OPTIONAL DAILY EXTRA WORK STAMINA EMOM (EMOM x 18) 1: 100 meter sprint 2: 10 hang power cleans @135/95#

STRENGTH (OT3:00 x 4 sets) 1 front squat @85% *add weight each set WOD (AS FAST AS POSSIBLE) 1500 meter row (4 rounds for time) 12 deadlifts 21 box jumps OPTIONAL DAILY EXTRA WORK (EMOM x 10) 4 pause back squats @45% of 1RM *add weight each min THEN (3 rounds) 12 DB goblet squatsContinue reading “TUESDAY”

CORE WORK 100 hollow rock *each time you break perform 10 superman extensions WOD (AMRAP in 15) 9 burpees over bar 12 thrusters 100 meter run OPTIONAL DAILY EXTRA WORK AEROBIC CAPACITY 2x 1000 meter row REST 2:00 between sets 4x 500 meter row REST 1:00 between sets 8×250 meter row REST :30 between sets

WOD (20 rounds) 300 meter run REST 1:00 OPTIONAL DAILY EXTRA WORK (5 rounds) 80ft sandbag carry 1:00 right arm DB row 1:00 left arm DB row REST 2:00 *GO HEAVY

STRENGTH (OT3:00 x 5 sets) 1 push press @75% *add weight each set WOD (4 rounds) 10 shoulder to overhead 12 burpees to plate 50 double unders REST 1:00 OPTIONAL DAILY EXTRA WORK (EMOM x 10) 4 z-press @35% of 1RM shoulder press *add weight until can’t, then work back down

SKILL WORK (OT1:30 x 5) S1: max unbroken strict pullups S2: drop 2-5 reps S3: drop 1-3 reps S4: drop 2 rep S5: max unbroken strict pullups WOD (15 minute clock) 50 calories row 50 KB swings -WITH REMAINING TIME AMRAP- 7 pullups 7 t2b 7 box jumps OPTIONAL DAILY EXTRA WORK STAMINA EMOM (EMOMContinue reading “THURSDAY”

STRENGTH (OT3:00 x 5 sets) 1 front squat @75% *add weight each set WOD (AS FAST AS POSSIBLE) 900 meter run THEN IMMEDIATLY INTO (21-15-9) deadlift @55% HSPU OPTIONAL DAILY EXTRA WORK (EMOM x 10) 4 box squats @45% *add weight each minute until can’t, then work back down for remainder of time

CORE WORK (21-15-9) AB rollouts v-ups WOD (AS FAST AS POSSIBLE) 60 bar facing burpees 30 front squats @115/85# 10 ring muscle ups OPTIONAL DAILY EXTRA WORK STAMINA EMOM (EMOM x 20) 6 Alt DB snatches + 8 burpees *same minute *50/35#

STRENGTH (EMOM x 8) 3 power snatches @65% *add weight each set WOD -ON A RUNNING CLOCK- (0-10:00) 50 Walking lunges 50 push ups 50 hang power cleans (10:00-20:00) -2 rounds- 30 walking lunges 30 pushups 30 power clean (20:00-30:00) -3 rounds- 25 walking lunges 25 push up 25 power clean

STRENGTH (OT3:00 x 3 sets) 3 push press @85% TEST WOD “RUSH” (4 rounds of the following AMRAP) -3 MINUTE CLOCK- 15 wallball @20/14# 10 HSPU *max burpees to plate remainder of 3:00 REST 1:00 between AMRAPs *score is total burpees OPTIONAL DAILY EXTRA WORK (4 rounds) 1 legless rope climbs or 2 rope climbContinue reading “SATURDAY”

SKILL WORK (EMOM x 14) 1: 4 bar muscle up 2: 10 hang power cleans @55% of 1RM power clean WOD (5 rounds) 1:00 bench press 1:00 sandbag loads 1:00 calorie row OPTIONAL DAILY EXTRA WORK STAMINA WORK (EMOM x 18) 1: 10 burpee box jump over 2: 15 wallballs 3: 20 push press @95/65#

STRENGTH (OT3:00 x 3 sets) 3 front squats @85% WOD (EMOM x 15) 1: 40 double unders 2: 10 alt. DB front rack lunges 3: 10 T2B OPTIONAL DAILY EXTRA WORK (4 rounds) 8 barbell bentover rows @AHAP 8 deadlift @60% 15 GHD situps REST 1:30 *add weight each set to both movements

CORE WORK (AMRAP in 5) 15 abmat situps 15 superman raises WOD (AMRAP in 20) 4 wall climbs 6 box jump overs 10 KB swings OPTIONAL DAILY EXTRA WORK STRENGTH & POWER TRAINING (EMOM x 10) M1: 3 shoulder press @80-85% M2: 3 ring muscle ups or 6 strict ring pullups

STRENGTH (EMOM x 8) 3 power cleans @65% *add weight each set WOD (21-15-9-6) Double DB snatches ring dips OPTIONAL DAILY EXTRA WORK ODD OBJECT TRAINING (AMRAP in 12) 200 meter med ball run 10 double KB cleans 10 sandbag squats STRICT PULLUP WORK 8 pullups REST 1:30 10 chinups REST 1:30 6 narrow pullupsContinue reading “TUESDAY”

We have a new person on the 4 month success team! Colleen just finished up her 4 month personal program with me and had amazing results, especially for starting at a smaller starting point than most. I believe the smaller you are the harder it is and more consistent you must be to finish upContinue reading “MONDAY”

CORE WORK (6 rounds) 1:00 max reps abmat situps :30 sec. rest WOD (AMRAP in 15) 10 power cleans @50% 10 push press 10 pullups