2 AUGUST 2016
Strength
Deadlift Work up to a heavy set of 2
2. Conditioning
4 Rounds:
500 Meter Row
400 Meter Run
30 Situps
Sweat Class
Pullup work
Above Conditioning
Core Work
1 AUGUST 2016
Strength
3×6 Back Squat
Conditioning
5 Rounds:
AMRAP 3:
3 Power Cleans 135/95#
6 Pushups
9 Air Squats
Rest 1:00 Between Rounds
Masters Strong
5×5 Back Squat
5×5 Press
1×5 Deadlift
30 JULY 2016
Teams of 3
Buy In
200m relay
THEN
150 Thrusters
100 Pull ups
50 HSPU
THEN
500m Row relay
*One person working at a time, must keep a 115/85# barbell off the ground (either front rack or overhead ONLY) during the thrusters, pull ups and HSPU. IF barbell touches the ground, 10 burpees for the team.
29 JULY 2016
Conditioning
Fight Gone Bad
3 Rounds for Max Reps:
1:00 Wallballs 20/14#
1:00 SDHP 75/55#
1:00 Box Jumps 20″
1:00 Push Press 75/55#
1:00 Calorie Row
1:00 Rest
Masters Strong
Back Squat 1×5
Press 1×5
Power Snatch 6×2
28 JULY 2016
3 Minute AMRAP:
8/6 Calorie Row
8 American Kettlebell Swings 53/35#
Rest 3 Minutes
3 Minute AMRAP:
8 Goblet Squats 53/35#
25 ft Bear Crawl
Rest 3 Minutes
3 Minute AMRAP:
Burpee Pull ups
Rest 3 Minutes
3 Minute AMRAP:
16 Double Unders
8 V-Ups
Rest 3 Minutes
3 Minute AMRAP:
8/6 Calorie Row
8 American Kettlebell Swings 53/35#
27 JULY 2016
Strength
OTM x 6 – 1 Squat Snatch (90%)
Rest 4:00
OTM x 6 – 1 Squat Clean and Jerk (90%)
Rest 4:00
30 MU for time OR
30 Pullups and 30 Dips OR
30 Ring Rows and 30 Dips
2. Conditioning
8 rounds of :20sec on :10s rest
Front Squats 115/80#
TTB
20 seconds of Front Squats, followed by a 10 second break
Followed by 20 seconds of TTB, with another 10 second break.
Repeat this process for a total of 8 sets.
Masters Strong
Front Squat 5×2
Bench Press 5×3 @ 90% of previous weeks 5×5
Pullups or Chinups 3 sets
GHD 5×10
26 JULY 2016
Conditioning
21 Hang Power Cleans 135/95#
21 Burpees over Bar
100 Double Unders
15 Hang Power Cleans 135/95#
15 Burpees over Bar,
75 Double Unders
9 Hang Power Cleans 135/95#
9 Burpees over Bar
50 Double Unders
Strength
Build to a Heavy Set of 5
Sweat Class
Same as above Conditioning with DB’s for HPC
25 JULY 2016
Back Squat
Running Clock:
On the 0:00 – 5 Back Squats
On the 2:00 – 4 Back Squats
On the 4:00 – 3 Back Squats
On the 6:00 – 2 Back Squats
On the 8:00 – 1 Back Squat
*Ascending weight
Conditoning
1,000m Run
40 Pull-Ups
30 Thrusters
20 Calorie Row
Masters Strong
5×3 Back Squat
5×3 Press
1×5 Deadlift
