Workout of the Day: Monday, 6.26.2017.

This week will be a blackout week on the blog. Workouts will not be announced ahead of time, and scores will not be taken (though you are encouraged to keep tabs of yourself in your journal or log.)

Congratulations to everyone who demonstrated their strength gains over testing week– it was a challenging cycle, and the results were impressive. Recovery is also important, so the next 7 days will be a strength back-off week– expect important accessory work paired with more robust conditioning pieces in anticipation of the upcoming cycle.

“What if the Whiteboard was blank?” – Lisbeth Darsh

Workout of the Day: Sunday, 6.25.2017.


WORKOUT OF THE DAY:

MOVEMENT PREP:
3min mobility as needed
2 rounds:
30′ High Knee Lunge + Twist
30′ Spiderman Step + OH Reach
30′ Lateral Lunge
30′ Inchworm
30′ Broad Jump

STRENGTH:
4 sets:
A1. KB Snatch x 5/side
A2. KB Press x 5/side
A3. Plank KB Pull-under x 5/side

CONDITIONING:
3 rounds for time:

10 Burpee T2B
4 Wall Walk
20 Ball Slam

Workout of the Day: Saturday, 6.24.2017.


WORKOUT OF THE DAY:

MOVEMENT PREP:
3 rounds:
10 Air Squat
10 Duck Walk
10 Spiderman Steps
10 Yoga Push up
10 Burpee Tuck Jump
10 Hollow Rock
10 Arch Rock
Side Plank :20/side

CONDITIONING:
Teams of 3. 1 partner performs movement #1 at a time, but may not work unless both teammates are performing movement #2

7 minute AMRAP:
#1: Max Pull ups
#2: OH Plate Hold (45/25)

–Rest 4 minutes

7 minute AMRAP:
#1: Max Ring Dips
#2: Plank on Med ball

–Rest 4 minutes

7 minute AMRAP:
#1: Push ups
#2: Partner Plank

–Rest 4 minutes

7 minute AMRAP:
Max Sit ups
#2: Bottom Goblet Squat Hold (24/16kg)

COMPETITOR’S SESSION:

MOVEMENT PREP:
5 min mobility as needed
Pigeon pose 1min/side
2 sets:
cossack squat x 6/side
athletic burpee x 10
spiderman step x 10
High Knee lunge + twist x 10
Jump Squats x 10

STRENGTH:
3 sets:
Strict M/U + Kipping M/U + L-sit (2+4+10 sec)
Handstand walk x 30′
Ring HSPU x 3

CONDITIONING:
21-15-9
Dumbbell snatches (70/45)
Ring dips

–at 10:00

Find Max Thruster

–at 16:00

5 rounds for time:
25′ DB OH Lunge
8 DB Burpee

Workout of the Day: Friday, 6.23.2017.


WORKOUT OF THE DAY:

MOVEMENT PREP:
2 rounds:
30′ each:
Burpee Broad Jump
High Knee Lunge + Twist
Lateral Lunge
Duck Walk
Butt Kickers
10 Scap Push ups
10 Scap Pull ups
:10 Active Lat hang

STRENGTH:
Pick at least 2 of the below skills, warm up, and test them.

Max unbroken Bar Muscle-ups
Max Box Jump
Max Weighted Pistol (both legs)
Max Broad Jump=
Max L-sit (Matador, Paralettes, or rings)

CONDITIONING:
“The Chief”
5 rounds of:
3 minute AMRAP:
3 Power cleans (135/95)
6 Push-ups
9 Squats
Rest 1 minute
–pick up where you left off

Workout of the Day: Thursday, 6.22.2017.


WORKOUT OF THE DAY:

MOVEMENT PREP:
PVC Front Rack Stretch x 2min
2 sets:
10 Air Squats
10 Cossack Squat
10 Jumping Lunges
5 Inchworms

Run 400m

STRENGTH:
Front Squat – 20min to find 1RM

CONDITIONING:
2 rounds for time:
50 Double unders
50 Sit ups
Run 800m

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