Friday – April 29 “Partner AMRAP 20 minutes”

Friday – April 29, 2016


Context:  Competition


Mobility: Shoulder


Skill Practice Warm Up: 5 rounds for time with Partner; Junk Yard Dog


Strength: 5×5 Bench Press, rest 3 minutes between sets.


Super Set: 10 second L-Sit Hold after each set of Bench Press.


Metabolic Conditioning: “Partner AMRAP 20 minutes”

30 seconds Bench Press 115/75, 30 seconds Box Jump 24/20. Alternate each minute.

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Thursday – April 28 “AMRAP 9”

Thursday – April 28, 2016


Context: Practice


Mobility: Wrist/Shoulders


Skill Practice Warm Up: 4 rounds; 5 Chest to bar pull-ups, 10 Good mornings


Strength: 5×5 Deadlift NO-DROP, rest 3 minutes between sets.


Super Set: 3 bar muscle-ups (Jumping or Banded) after each set of Deadlifts NO-DROP.


Metabolic Conditioning: AMRAP 9 minutes; 3 Deadlift NO-DROP 135/95, 3 Kipping Pull-Ups, 6, Deadlift NO-DROP, 6 Kipping Pull-Up, 9, 9, 12, 12….

 

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Tuesday – April 26 “Push Press 5-4-3-2-1”

Tuesday – April 26, 2016


Context:  Competition


Mobility: Shoulder (playlist video here)


Skill Practice Warm Up: 4 rounds; 10 GHD Sit-Up, 10 Hand Release Push-Up.


Strength: Push Press 5-4-3-2-1, Add weight each set.


Super Set: 10 Hollow Rocks after each set of Push Press.


Metabolic Conditioning:

For time:

Row 1,000 meters, then

50 Push Press 135/95 – USE RACKS

40 Ab-Mat Sit-up

30 Burpee

 

 

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Monday – April 25 “Double Vodka on the Rocks“

Monday – April 25, 2016


Context: Practice


Mobility: Hip (playlist video here)


Skill Practice Warm Up: 5 Rounds; 5 KB Goblet Squat, 5 Russian KB Swing.


Strength: 5 rounds of the complex; 5 Double Russian KB Swing, 5 Double KB Squat Clean, 5 Double KB Push Jerk (pick a challenging weight and stick to it all 5 rounds). Partner-up and take turns. Rest 3 minutes.


Super Set: 15-30 second Handstand Hold (Free or Wall) immediately after each set of the KB complex.


Metabolic Conditioning: “Double Vodka on the Rocks“

12 minute AMRAP (As many rounds as possible):

6 Dumbbell Thrusters (Performance: 40lbs, Athletic*: 30lbs, Health: 15lbs)

12 ‘Heavy’ Russian KB Swings (Performance: 70lbs, Athletic*: 53lbs, Health: 35lbs)

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