Nothing assigned for July 11, 2020

Nothing assigned for July 11, 2020

Nothing assigned for July 11, 2020

Nothing assigned for July 11, 2020

Every 2 mins for 20 mins: Power Clean + Hang Squat Clean

1 Power Clean + Hang Squat Clean, pick load Every 2 mins for 20 mins.

Build up in weight. General Warm-up: - Row/Assault Bike/Run (3 mins) - Arm Circles (30 sec) - Wrist Rolls (30 sec) - Torso Rotations (30 sec) - Leg Swings (30 sec) - Bootstraps (1 minute) - PVC Passthrus (3 reps, inch hands in, 3 reps, until sticking point) (1 min) - Burgener Warmup (2 mins) - Straddle Stretch (3 sets of reach right, reach center, reach left, 30 secs each position) - Straddle Leg Lifts (3 sets of 10, start every 30 secs, keep feet off the ground between reps, hands behind hips if needed - Planks (30 secs each of front, right side, back, left side) Base Volume: (To be performed at 70% intensity) 3 Rounds of 30 seconds on, 30 seconds off of: - Empty Barbell Good Morning - Hand Release Push-ups Movement Progressions: (The intention here is to further warm up the body via the workout's actual movements and to practice the specific movement patterns for each) Power Clean + Hang Squat Clean (empty barbell, standing position) - 3 x 5 sec barbell rack stretch - 3 x hip hinge to above knee - 3 x standing barbell shrug - 3 x hip hing to above knee + jump shrug - 3 x hang power clean at above knee - 3 x hang power clean at just below knee - 3 x power clean at mid-shin Plus - 3 x front squat - 3 x high hang squat clean (hip crease, vertical dip) - 3 x hang squat clean (mid thigh) Plus - 1 power clean + hang squat clean *When finished performing all movements load your barbell and perform 2-3 reps at various loads up to starting weight: - light load - medium load - starting load

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Every 2 mins for 20 mins: Dumbbell Squat Clean

6 Dumbbell Squat Cleans, pick load Every 2 mins for 20 mins.

General Warm-up: - Row/Assault Bike/Run (3 mins) - Arm Circles (30 sec) - Wrist Rolls (30 sec) - Torso Rotations (30 sec) - Leg Swings (30 sec) - Bootstraps (1 minute) - PVC Passthrus (3 reps, inch hands in, 3 reps, until sticking point) (1 min) - Burgener Warmup (2 mins) - Straddle Stretch (3 sets of reach right, reach center, reach left, 30 secs each position) - Straddle Leg Lifts (3 sets of 10, start every 30 secs, keep feet off the ground between reps, hands behind hips if needed - Planks (30 secs each of front, right side, back, left side) Base Volume: (To be performed at 70% intensity) 3 Rounds of 30 seconds on, 30 seconds off of: - Good Morning - DB Floor Press Movement Progressions: (The intention here is to further warm up the body via the workout's actual movements and to practice the specific movement patterns for each) Dumbbell Squat Clean (light DBs, standing position) - 3 x hip hinge to above knee - 3 x standing DB shrug - 3 x hip hinge to above knee + jump shrug - 3 x hang DB power clean at above knee - 3 x DB front squat - 3 x hang DB squat clean at above knee - 3 x hang DB squat clean at just below knee - 3 x DB squat clean at mid-shin *When finished performing all movements load your barbell and perform 2-3 reps at various loads up to starting weight: - light load - medium load - starting load

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Nothing assigned for July 11, 2020

Strength 1:

Wendler Bench Press: Week 3

Bench Press 1x5 at 75% 1RM Bench Press 1x3 at 85% 1RM Bench Press 1x1+ at 95% 1RM Rest as needed between sets.

Week 7 - Day 5 Warm up before your first work set.

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Strength 2:

"Death By" - Rope Climbs : 1 rep / 30 secs

Every 30 secs for as long as you are able do: 1 Rope Climb, 15 ft

When you hit muscle failure and are no longer to do a rope climb in the 30 secs time frame, you are done. If you reach min 5 (10 rope climbs), transition to legless for the remaining sets.

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Work Capacity:

Alt EMOM 20 mins: Prowler Pushes, Ring Dips, Assault Bike Calories and Handstand Walks

Every 1 min for 20 mins, alternating between: Prowler Push, pick load, 20 m 10 Ring Dips 10 Assault Bike Calories Handstand Walk, 10 m

Prowler Pushes- AHAP

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Every 2 mins for 20 mins: Burpee Broad Jumps

6 Burpee Broad Jumps Every 2 mins for 20 mins.

General Warm-up: - Row/Assault Bike/Run (3 mins) - Arm Circles (30 sec) - Wrist Rolls (30 sec) - Torso Rotations (30 sec) - Leg Swings (30 sec) - Bootstraps (1 minute) - PVC Passthrus (3 reps, inch hands in, 3 reps, until sticking point) (1 min) - Burgener Warmup (2 mins) - Straddle Stretch (3 sets of reach right, reach center, reach left, 30 secs each position) - Straddle Leg Lifts (3 sets of 10, start every 30 secs, keep feet off the ground between reps, hands behind hips if needed - Planks (30 secs each of front, right side, back, left side) Base Volume: (To be performed at 70% intensity) 3 Rounds of 30 seconds on, 30 seconds off of: - Good Morning - Hand Release Push-ups Movement Progressions: (The intention here is to further warm up the body via the workout's actual movements and to practice the specific movement patterns for each) Burpee Broad Jumps - Perform 3-5 reps

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Every 2 mins for 20 mins: Power Clean + Hang Squat Clean

1 Power Clean + Hang Squat Clean, pick load Every 2 mins for 20 mins.

Build up in weight. General Warm-up: - Row/Assault Bike/Run (3 mins) - Arm Circles (30 sec) - Wrist Rolls (30 sec) - Torso Rotations (30 sec) - Leg Swings (30 sec) - Bootstraps (1 minute) - PVC Passthrus (3 reps, inch hands in, 3 reps, until sticking point) (1 min) - Burgener Warmup (2 mins) - Straddle Stretch (3 sets of reach right, reach center, reach left, 30 secs each position) - Straddle Leg Lifts (3 sets of 10, start every 30 secs, keep feet off the ground between reps, hands behind hips if needed - Planks (30 secs each of front, right side, back, left side) Base Volume: (To be performed at 70% intensity) 3 Rounds of 30 seconds on, 30 seconds off of: - Empty Barbell Good Morning - HSPU Movement Progressions: (The intention here is to further warm up the body via the workout's actual movements and to practice the specific movement patterns for each) Power Clean + Hang Squat Clean (empty barbell, standing position) - 3 x 5 sec barbell rack stretch - 3 x hip hinge to above knee - 3 x standing barbell shrug - 3 x hip hing to above knee + jump shrug - 3 x hang power clean at above knee - 3 x hang power clean at just below knee - 3 x power clean at mid-shin Plus - 3 x front squat - 3 x high hang squat clean (hip crease, vertical dip) - 3 x hang squat clean (mid thigh) Plus - 1 power clean + hang squat clean *When finished performing all movements load your barbell and perform 2-3 reps at various loads up to starting weight: - light load - medium load - starting load

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