Monthly Archives: June 2017

thursday 6.29.17

coaches choice

Partner Workout (1 BB/KB per group)

min 0-3 amrap rkbs (70/53)

min 3-6 amrap DL (225/155)

min 6-12 400m for time w/kb (strip BB when you get back)

12-15 rkbs

15-18 hang cleans (135/95)

18-21 400m run w/kb

KB can not touch ground until you are done running. You can hold it anyway you want the only body part it can rest on is shoulder.  Person holding must stand entire time.

If Kb touches the ground 10 burpees each.

Monday 6.26.17

dynamic + hip mobility
Back Squat (1×5 + 3×5 -20lbs)
Week 1 of 4
Work to 70% of your 1RM Back Squat for a set of 5, then decrease weight for Drop Sets 3×5.
For Drop Sets 3×5, decrease weight by 35lbs down if work set of 5 is above 400lbs.
For Drop Sets 3×5, decrease weight by 20lbs down if work set of 5 is below 400lbs.
Target 20lbs increase / week if work sets are above 400lbs
Target 10lbs increase / week if work sets are below 400lbs.

5 rnds
7 muscle ups
12 strict hspu
16 cap
ring mup/ bar mup/ strict pull up + dip/ kipping pull up+ dip/ assisted pull up dip
strict hspu/ shspu 1ab mat/ kipping hspu 2 in def/ kneeling db strict press heavy no more than 3 straight / use as strength builder


wednesday 6.21.17

coaches choice

S.A. DB press: 2sec up 2 sec down no bounce at bottom: 4×8

hollow rocks: 4×15


50 hang cleans

OTM2 front squats (starts with fs)

time cap 10 min

Same weight as last week unless you did two sets unbroken last week add 5#

Three sets unbroken add 10#

tuesday 6.20.17


coaches choice +

three rounds

double KBOH carries will bell down 40ft each arm

squat hold 1 min

death by strict pull-up:

If you used a band for test use same one for this

-when you fail continue with only 1 or 2 reps per min until everyone has died

assbike : 3x :30 max cal 4min rest


monday 6.19.17

coaches choice


no bounce/ 3 sec pause 75% 1rm if you did it last week add 5#

100 Double Unders

50 Strict Handstand Push-ups

50 Handstand Push-ups

100 Double Unders

12 min cap

kipping/ kneeling db strict press + kneeling push press

Use to get better/ stronger with this one