Wednesday 8.21.13

A. Push Press- 10 min to build to a heavy 2 (not a 1 rm)
B. take 85% of A. EMOM for 6 min perform 2 reps
+
5 Rounds of Cindy
Rest 2 minutes
x3

Band pull aparts- 10-12 @ 30×0 x 3; rest 1 min
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Tuesday 8.20.13

2 rounds NOT for time: 15 ring dips, 15 T2b, 30 DU
5 sets: 10 deadlifts (275#/185#), 10 box jumps (30/24), 250m row; rest 4 min
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Monday – 8.19.13

A. Pull up- 5 pull ups on the 30 sec x 10 sets (Essentials – use rings or 3 sec negatives, Fitness – use strict or weighted negatives, Performance – use kipping or C2B (chest to bar)).
B.Front rack walking lunges – 20 steps x 4 AHAP; rest 2 min (AHAP = as heavy as possible
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Saturday 8.17.13

In teams of two, you and your partner will move through five stations trying to score as many reps/points as possible in the following movements:

60 seconds of Wall Ball Shots
60 seconds of Rest
60 seconds of Push-Ups
60 seconds of Rest
60 seconds of Box Jumps
60 seconds of Rest
60 seconds of Push Press (75/53 lbs)
60 seconds of Rest
60 seconds of Anchored Sit-Ups
60 seconds of Rest

One partner works for the entire 60 seconds, and then rests while their partner works for 60 seconds. Each partner will cycle through until they complete each station three times.
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Friday 8.16.13

A1. Wtd Pull up – 3,2,1,3,2,1 @2010; rest 1min (ME)
A2. Shoulder Press- 3,2,1,3,2,1@ 2010; rest 1 min (ME)
B. One arm DB row – 8-10 @ 3010 x 4; rest 20 sec b/t arms, rest 1 min b/t sets

15 CTB Pull ups/Ring Pulls feet elevated *make them hard
15 Ring Dips/Bar Dips
100m Run
rest 2min
x5
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Thursday 8.15.13

A. Four sets of:
Deadlift x 6-8 reps @ 3011
Rest 45 seconds
Side Planks (wtd w/DB hold on side) x 30-45 seconds each side
Rest 45 seconds

+

Perform 3 Power Cleans on the minute for 10 minutes.
*At the top of every minute perform 3 Power Cleans.
*Use around 70-80% of 1 RM
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Wednesday 8.14.13

A1. Wtd Dip (bar)- 3,2,1,3,2,1; rest 1 min
A2. BB Split Squats – 6-8/each @2020; rest 30 sec b/t legs; rest 1 min
C. Powell Raise – 8-10 each @ 30X0 x 4; rest 1 min
Three sets of:
Row 300 Meters
Man-Makers x 10 reps
Rest 3 minutes
Go in heats of 2. For classes bigger than 10 people, we will run 200m. Man-Makers are performed with DB’s.
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Tuesday 8.13.13

15 Minutes of Mobility and Burgener Drills

Complete 5 rounds for time:
20 One Arm DB Power Snatches (10RT/10LT) – 70#/55#
50 yard Sprint (25down/25back)
rest 2 min

Extra: ABC run drills and other dynamic drills.
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Monday 8.12.13

Strength

A1. Pull up- 2.2.2.2 @ 30X0 x 4; rest 10 sec b/t reps; rest 1 min
A2. Barbell Reverse Alt Lunge – 24 continuous alt x 4; rest 2min

Energy System

AirDyne or Prowler – 20 sec “all out” w/ 90#/60# external for prowler x 7; rest 2:40

Extra/Cool Down Accumulate 3 min of Wtd. Planks
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Athlete Spotlight: Ashley Kubiak

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