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Del Mar Wednesday

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A. 5 Back Squats Every 2 min x 4-5 Sets

*3 Hang Power Snatches + 3 OHS Every 2 min x 4-5 sets

**Power Snatch + Hang Power Snatch + OHS Every 2 min x 4-5 sets

B. RNT Reverse Lunges; 3 x 8-10 per leg; Rest 2 min

*/**1 ¼ Back Squat; 3 x 4-5 reps; Rest 2 min

C. For Time:

40 DB Step Ups (moderate)

60 Abmat Sit Ups / *60m FLR Crawl / **40 TTB

800m Run

Training Monday

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A. Front Squat @ 30X0; 4 x 5 reps; Rest 90 sec

*Hang Squat Clean; 5,5,3,3; Rest 2 min

**Clean & Jerk; Build to tough single in 12 min

B. DB Bulgarian Split Squat → DB Bulgarian RDL; 3 x 6-8 per leg (1 rep = 1 split squat + 1 RDL); Rest 45-60 sec between legs

+

21-15-9

DB Thrusters (moderate) / **Thrusters (95/65)

Row/Bike/Ski (cal) / *Pull Ups / **CTB

Workout Saturday

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A. EMOM x 24 min:

1 – 50m Farmers Carry

2 – 30 Sec Bar Hang / *8-10 Barbell Pendlay Rows / **5/4 Bar Muscle Ups

3 – 30 Sec Bike/Row/Ski @ 80-90% effort

4 – 8 Burpees / **8 BBJO (24/20)

5 – 100m Sandbag Run

6 – 1 Lap Run

B. 1-2 Rounds (Time Permitting):

8-10 Deadbugs per side with Diaphragmatic breathing

8-10 Banded Cross Body Chops per side

8-10 X-Symmetry ATYT’s

Cardiff Friday

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A. 8 Tough DB Snatches + 3 Vertical Jumps AHAP (to a target if that helps); Rest 2 min x 3-4 sets

*3 Hang Power Snatches + 3 High Box Jumps; Rest 2 min x 3-4 sets

**1.1.1 Power Snatch Every 2 min x 4-5 sets

B. DB Russian Step Up; 3 x 6-8 per leg; Rest 1 min between legs

*Back Squat @ 30X1; 3 x 6 Reps; Rest 2 min

**Back Squat @ 22X1; 3 x 4-5 reps; Rest 2 min

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For Time:

1 Lap Sandbag Hug N’ Carry (tough)

4 Lengths Sled Push (tough but smooth)

20 Burpees / **20 BBJO (24/20)

*Can complete in any order

Encinitas Thursday

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For Time:

Run 800m or Row/Ski 1k @ 70-80%

——-Rest 3 min——-

For Time:

30 Russian KBS / *30 KBS / **20 Hang Power Snatches (75/55)

40 Wall Balls (20/14)

50 Sit Ups / *Tuck Ups / **TTB

40 Wall Balls (20/14)

30 Russian KBS / *30 KBS / **20 Hang Power Snatches (75/55)

——-Rest 3 min——-

For Time:

Run 800m or Row/Ski 1k @ 70-80%

Del Mar Wednesday

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A. 6 Minute Alternating Arms KB Turkish Get Ups (moderate load – smooth pace)

B1. Assisted Strict Dips @ 31X1; 3 x 4-6 Reps; Rest 90 sec

*Strict Bar Dips @ 31X1; 3 x 6-8 reps; Rest 90 sec

**Wtd Strict Ring Dips; 3 x 3-5 reps; Rest 90 sec

B2. Landmine Meadows Row (elbow flared out) @ 31X1; 3 x 8-10 reps per arm; Rest 90 sec

C. 1k Row or Ski Time Trial or Choose Different Benchmark Workout

**30 Muscle Ups For Time (12 min cap)

Solana Beach Tuesday

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A. 3-4 Trap Bar Deadlifts (banded if possible) Every 90 sec x 6 Sets

*Power Clean + Hang Power Clean Every 90 sec x 6 sets

**Power Clean + Squat Clean Every 90 sec x 6 sets

B. DB Bulgarian Split Squat; 3 x 8-10 per leg

*Front Squat @ 30X0; 3 x 5 Reps

**Front Squat @ 21X1; 3 x 3-4 Reps

+

For Time:

75 Single Unders / **50 Double Unders

25 Step Ups / **20 DB Step Ups

75 Single Unders / **50 Double Unders

75m Bear Crawl (5 lengths) / *12 Wall Walks / **25 Strict HSPU

75 Single Unders / **50 Double Unders

25 Step Ups / **20 DB Step Ups

75 Single Unders / **50 Double Unders

 

Training Monday

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A. 3-4 Sets:

6 Single Arm Ring Rows per side / *6/4 Strict Ring Pull Ups / **4/3 Uneven Strict Ring Pull Ups per side (bottom of top ring is even with top of bottom ring)

6 Single Arm DB Thrusters per side / **12 Thrusters (95/65)

12 Burpees / **12 Burpees Over Bar

24/20 cal Row/Ski or 20/16 cal Bike

*Rest 2-3 min

B. 2-3 Sets:

10-12 Single Arm Sled Rows per side

50m SA KB Front Rack + SA DB OH Carry per side

15m Crab Walk (hips level with torso)

*Rest as needed