Today's Workout:

next level training

How you do anything is how you do everything.

Monday // 7.6.2020

OPEN PREP

Snatch Primer [On the 0:00]
On the 1:30 x 5 Sets:
2 Snatch Drops
2 Tall Snatches

Snatch Complex [On the 10:00]
On the 2:00 x 5 Sets:
1 Low Hang Power Snatch
1 Power Snatch
1 Low Hang Squat Snatch
1 Squat Snatch

Front Squat [10-8-6-4-2]
On the 3:00 x 5 Sets:
Set 1: 10 Reps
Set 2: 8 Reps
Set 3: 6 Reps
Set 4: 4 Reps
Set 5: 2 Reps
Rest 2 Minutes Between Sets
*You’ll start a new set every 3 minutes [0-3-6-9-12]. This format ensures you have adequate rest between efforts.

Conditioning
“Stub Hub” 
21-15-9:
Toes to Bar
Power Snatches (95/65)

Directly Into…

9-15-21:
Calorie Bike Erg
Overhead Squats (95/65)

KILOS: 43/29

GAMES PREP

Pegboard Conditioning
On the 4:00 x 5 Rounds:
500/400 Meter Row
40 Heavy Rope Double Unders
2 Pegboard Climbs

Snatch Primer [On the 0:00]
On the 1:30 x 5 Sets:
2 Snatch Drops
2 Tall Snatches

Snatch Complex [On the 10:00]
On the 2:00 x 5 Sets:
1 Low Hang Power Snatch
1 Power Snatch
1 Low Hang Squat Snatch
1 Squat Snatch

Front Squat [10-8-6-4-2]
On the 3:00 x 5 Sets:
Set 1: 10 Reps
Set 2: 8 Reps
Set 3: 6 Reps
Set 4: 4 Reps
Set 5: 2 Reps
Rest 2 Minutes Between Sets
*You’ll start a new set every 3 minutes [0-3-6-9-12]. This format ensures you have adequate rest between efforts.

Conditioning
“Stub Hub”
21-15-9:
Toes to Bar
Power Snatches (95/65)

Directly Into…

9-15-21:
Calorie Bike Erg
Overhead Squats (95/65)

Directly Into…

21-15-9:
Box Jump Overs (24″”/20″”)
Squat Snatches (95/65)

Aerobic Conditioning
For Time:
21 Calorie Ski Erg
12 Calorie Echo Bike

Rest 1 Minute

18 Calorie Ski Erg
15 Calorie Echo Bike

Rest 1 Minute

15 Calorie Ski Erg
18 Calorie Echo Bike

Rest 1 Minute

12 Calorie Ski Erg
21 Calorie Echo Bike

Sunday // 7.5.2020

OPEN PREP

Rest day. Enjoy!

GAMES PREP

Rest day. Enjoy!

Saturday // 7.4.2020

OPEN PREP

Conditioning
“Glen”
For Time:
30 Clean and Jerks (135/95)
1 Mile Run
10 Rope Climbs
1 Mile Run
100 Burpees

KILOS: 61/43

GAMES PREP

Conditioning
“Glen”

For Time:
30 Clean and Jerks (135/95)
1 Mile Run
10 Rope Climbs
1 Mile Run
100 Burpees

KILOS: 61/43

Bike-Swim-Bike
Not For Time:
8 Mile Road Bike
800 Meter Swim
8 Mile Road Bike”

Friday // 7.3.2020

OPEN PREP

Back Squat
3 reps
6 reps
12 reps

Clean and Jerk Primer [On the 0:00]
On the 1:30 x 5 Sets:
2 Muscle Cleans
2 Tall Squat Cleans
1 Push Jerk
1 Split Jerk
*Starting at 0:00, perform the complex every 1:30 for 5 sets.

Clean and Jerk Complex [On the 10:00]
On the 2:00 x 5 Sets:
1 Low Hang Power Clean
1 Push Jerk
1 Low Hang Squat Clean
1 Split Jerk
*Starting at 10:00, perform the complex every 2:00 for 5 sets.

Conditioning
“Battleship” 

5 Rounds For Time:
10 Front Squats (155/105)
20/15 Calorie Row

KILOS : 70/48

Body Armor
Alternating On the Minute x 12 (4 Rounds):
Minute 1: 9 Pausing Hip Extensions
Minute 2: 15 GHD Sit-ups
Minute 3: 21 Kettlebell Russian Twists

GAMES PREP

Gymnastic Conditioning
For Time:
9 Strict Ring Muscle-ups
18 Alternating Dumbbell Squat Snatches (50/35)
7 Strict Ring Muscle-ups
14 Alternating Dumbbell Squat Snatches (70/50)
5 Strict Ring Muscle-ups
10 Alternating Dumbbell Squat Snatches (100/70)

KILOS
1st Weight: 22.5/15
2nd Weight: 32/22.5
3rd Weight: 45.5/32

Back Squat
3 reps
6 reps
12 reps

Clean and Jerk Primer [On the 0:00]
On the 1:30 x 5 Sets:
2 Muscle Cleans
2 Tall Squat Cleans
1 Push Jerk
1 Split Jerk
*Starting at 0:00, perform the complex every 1:30 for 5 sets.

Clean and Jerk Complex [On the 10:00]
On the 2:00 x 5 Sets:
1 Low Hang Power Clean
1 Push Jerk
1 Low Hang Squat Clean
1 Split Jerk
*Starting at 10:00, perform the complex every 2:00 for 5 sets.

Conditioning
“Battleship”

5 Rounds For Time:
10 Front Squats (185/135)
20/15 Calorie Row

KILOS: 84/61

Odd-Object Conditioning
For Time:
35/30 Calorie Ski Erg
7 D-Ball Over Yoke (150/100)
25/20 Calorie Ski Erg
7 D-Ball Over Yoke (150/100)
15/10 Calorie Ski Erg
7 D-Ball Over Yoke (150/100)

Directly Into…

33 Meter Yoke Carry (360/240)
33 Meter Yoke Carry (460/340)
33 Meter Yoke Carry (560/400)

KILOS
D-Ball: 68/45.5
1st Yoke: 163/109
2nd Yoke: 209/154
3rd Yoke: 254/181

Body Armor
Alternating On the Minute x 12 (4 Rounds):
Minute 1: 9 Pausing Hip Extensions
Minute 2: 15 GHD Sit-ups
Minute 3: 21 Kettlebell Russian Twists

Thursday // 7.2.2020

Optional active recovery day.

Optional active recovery day.

Wednesday // 7.1.2020

OPEN PREP

Capacity Builder
On the 2:00 x 5 Rounds:
Round 1: 30% Max Ring Muscle-ups, 10 Deadlifts
Round 2: 30% Max Ring Muscle-ups, 8 Deadlifts
Round 3: 30% Max Ring Muscle-ups, 6 Deadlifts
Round 4: 30% Max Ring Muscle-ups, 4 Deadlifts
Round 5: 30% Max Ring Muscle-ups, 2 Deadlifts

Conditioning
“Dirt Devil”
On the 4:00 x 5 Rounds:
5 Devil Presses (50’s/35’s)
10 Over-and-Back Hops Over Dumbbells
15 Double Dumbbell Squats (50’s/35’s)
10 Over-and-Back Hops Over Dumbbells
5 Devil Presses (50’s/35’s)

KILOS: 22.5’s/15’s

Body Armor
4 Giant Sets:
40 Banded Good Mornings
20 Alternating Pistols
10 Pausing Weighted Glute Bridges

Rest 2 Minutes Between Sets

 

GAMES PREP

Capacity Builder A
[On the 0:00]
On the 2:00 x 5 Rounds:
Round 1: 1 L-Sit Rope Climb, 10 Deadlifts
Round 2: 1 L-Sit Rope Climb, 8 Deadlifts
Round 3: 1 L-Sit Rope Climb, 6 Deadlifts
Round 4: 1 L-Sit Rope Climb, 4 Deadlifts
Round 5: 1 L-Sit Rope Climb, 2 Deadlifts

Capacity Builder B
[On the 10:00]
For Time:
45/30 Calorie Assault Bike
30 Ring Muscle-ups
45/30 Calorie Assault Bike

Conditioning
“Dirt Devil”
On the 4:00 x 5 Rounds:
5 Devil Presses (50’s/35’s)
10 Over-and-Back Hops Over Dumbbells
15 Double Dumbbell Squats (50’s/35’s)
10 Over-and-Back Hops Over Dumbbells
5 Devil Presses (50’s/35’s)

KILOS
22.5’s/15’s

Odd-Object Conditioning
For Time:
2 Mile Run
50 Single Dumbbell Pistols (50/35)
30 Axel Bar Power Cleans (175/115)

KILOS
Pistols: 22.5/15
Power Cleans: 80/52

Body Armor
4 Giant Sets:
40 Banded Good Mornings
20 Bulgarian Split Squats
10 Pausing Weighted Glute Bridges

Rest 2 Minutes Between Sets

Swim Recovery
Not For Time:
1,000 Meter Swim

Meters 0-200: Slow
Meters 200-400: Moderate
Meters 400-600: Fast
Meters 600-800: Slow
Meters 800-1000: Fast

Tuesday // 6.30.2020

OPEN PREP

Gymnastic Capacity
AMRAP 2: Handstand Walk
Rest 30 Seconds
AMRAP 2: Dead Stop Strict Handstand Push-ups
Rest 30 Seconds
AMRAP 2: Handstand Walk

Conditioning
“Underground” 
For Time:
100 Double Unders, 50 AbMat Sit-ups
25 Kipping Handstand Push-ups
80 Double Unders, 40 AbMat Sit-ups
20 Kipping Handstand Push-ups
60 Double Unders, 30 AbMat Sit-ups
15 Kipping Handstand Push-ups
40 Double Unders, 20 AbMat Sit-ups
10 Kipping Handstand Push-ups
20 Double Unders, 10 AbMat Sit-ups
5 Kipping Handstand Push-ups

Every 3 Minutes [Starting at 0:00]:
15/12 Calorie Bike Erg

Starting on minute zero 15/12 calorie bike every 3 minutes for the duration of the workout.

Row Conditioning
On the 4:00 x 2 Rounds:
800/650 Meter Row

On the 3:00 x 3 Rounds:
600/500 Meter Row

On the 2:00 x 4 Rounds:
400/350 Meter Row

GAMES PREP

Gymnastic Capacity [On the 0:00]
AMRAP 2: Handstand Walk O-Course (Ramp Side)
Rest 30 Seconds
AMRAP 2: Parallette Strict Handstand Push-ups (7″/5″)
Rest 30 Seconds
AMRAP 2: Handstand Walk O-Course (Stairs Side)
Rest 30 Seconds
AMRAP 2: Freestanding Strict Handstand Push-ups

Conditioning
“Underground”
For Time [30 Minute Time Cap]:
150 Double Unders, 50 GHD Sit-ups
25 Strict Handstand Push-ups
120 Double Unders, 40 GHD Sit-ups
20 Strict Handstand Push-ups
90 Double Unders, 30 GHD Sit-ups
15 Strict Handstand Push-ups
60 Double Unders, 20 GHD Sit-ups
10 Strict Handstand Push-ups
30 Double Unders, 10 GHD Sit-ups
5 Strict Handstand Push-ups

Every 3 Minutes [Starting at 0:00]:
15/12 Calorie Bike Erg

Starting on minute zero 15/12 calorie bike every 3 minutes for the duration of the workout.

Row Conditioning
On the 4:00 x 2 Rounds:
800/650 Meter Row

On the 3:00 x 3 Rounds:
600/500 Meter Row

On the 2:00 x 4 Rounds:
400/350 Meter Row

Odd-Object Conditioning
3 Rounds For Time:
100 Meter Sandbag Carry (150/100)
21/15 Calorie Ski Erg
100 Meter Farmers Carry (100’s/70’s)
21/15 Calorie Ski Erg

KILOS
Sandbag Carry:68/45
Farmers Carry:45/32

Recovery Mountain Bike
45 Minute Off-Road Bike

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