Training 5/19

Regional Team 
8:00 AM
MMFF Teams
3:00 AMRAP
DB Power Snatch @ 100/75
*4 athletes will accumulate as many reps as possible in 3:00

60 Muscle -ups
90 Pistol
*Both stations will be accumulating reps at the same time one athlete working , 4 athletes accumulate all the reps as quickly as possible

 

9:30-10  AM

MF “A” MF “B” Teams
50 Deadlifts @ 280/185
60 HSPU
70 Front Squats @ 185/125
80 Burpees
90 Cal Row
100 TTB
*4 person teams a male and female “A” will start accumulating reps at the DL station working one person at a time, once they complete the DL station they move to the HSPU station and Male and female “B” begins the DL station.  This format will continue throughout the workout until all the reps are finished. At no point in the workout can MF “B” surpass MF “A”

Off Season
30:00 of Aerobic Work
- Row
- Run
- Bike / AD
- Swim

Keep the effort consistent and steady throughout if you have an HR Monitor keep things at 70-80% of Max HR

 

Training 4/18

Regional Team
MM, FF 2 Person Teams
A.
20 M Handstand Walk
75 DU
50 Wall Balls @ 20/14
25 Pull-ups
400 M Run

:90 Rest

20 M Handstand Walk
75 DU
50 Wall Balls @ 20/14
25 Pull-ups
400 M Run

B.
Aerobic Cooldown
20 Minutes Easy AD or Row

Off Season
A.
3 Rounds or 10:00 for Quality
10 DL @ 135-185
10 Wall Balls
3-5 Muscle-ups

B. Work to a Heavy DL in 15:00
C. DL x2x5 @ 80% Rest 2:00

D.
3 Rounds
8/leg Unweighted Split Squats
8 Hang Power Cleans @ 135/95

Training 3/17

Regional Prep
A.

8:00 EMOM
4 TnG Squat Clean @ 60%

B
8:00 Alt. EMOM
odd: Ring Dips M: 5, W: 3
even: 5 Box Jumps 24”, 20”

C.
30 Power Clean @ 155/105

Off Season
A.
3 Rounds
10 DB Front Raise @ 15 lbs
10 DB Lat Raise @ 15 lbs
10 DB Reverse Flys @ 15 lbs

B.
Seated DB Press x10x5 by feel Rest 2:00

C.
10-9-8-7-6-5-4-3-2-1
Ring Push-ups
Horizontal Pull-ups

 

Training 4/16

Wednesday 4/16
Rest / Active Recovery (45:00 walk, hike, bike ride, low intensity)

Training 4/15

Regional Team
A.

3 Rounds for Quality
300 M Runs (60% effort, easy pace)
Band Front Lever Hold
5/leg Pistols

B.
12 Rounds
1:00 Row @ 2K Pace of slightly faster
1:00 Rest
– Blaz, Stacey. Leigh

12 Rounds
1:00 Row @ 5K pace
:30 Rest
– Lindsey, Liz, Gold, Andrew

C.
4 Rounds for Quality
6-8 Back Extensions
6-8 Plate Full Moons
50 YD Plate Farmers Walk
*Nothing to Failure, steady breathing through the diaphragm

Off Season

A.
3 Rounds or 10:00 for Quality
20 Double Unders
10 OHS @ 95 lbs
20M OH Lunges @ 16-20K (appx. length of the gym down & back, switch hands and lunge backward on return)
10 TTB

B.
Back Squat
x5x2 @ 60-65% Rest :30
x4x2 @ 70-75% Rest :60
x3x5 @ 80% Rest 2:00

C.
3 Rounds
7 Strict TTB
10 Step-ups @ 24”
15 Russian Swings @ 24K, 16K

Training 4/14

A. Hang Squat Clean 5-5-3-3-3-1-1-1 by feel rest 2:00

B.
12:00 EMOM
2-3 Front Squats by feel
3-5  WTD Pull-ups @ 80%

C.
7:00 AMRAP
10 DL @ 225/155
10 Burpees
Muscle-ups W:1 M:3

Off Season
A.
3 Rounds for Quality
30 Double Unders
8 BN Push Press @ 95 lbs
8/leg Step-ups @ 24/20
8 Sit-ups
10 DB Front Raise @ 15 lbs
10 DB Lat Raise @ 15 lbs

B.
5 Rounds
Max Reps Bench Press @ 135 lb
Max Strict Chin-ups
Rest 2:00

C. Seated DB Press x10x5 by feel Rest :90
D. Accumulate 5:00 in a Front Leaning Rest on Parallettes

 

Training 4/12

8:00 AM
MMFF Teams
40 Bar Muscle-ups
60 Ground to Ovhd @ 185/135
80 CTB Pull-ups
100 Thrusters @ 135/95

11:00 AM
30 Two-arm dumbbell ground-to-overhead 45/35lb DBs
30 Box Jumps 24/20
30 Wall Balls
30 HSPU

Off Season

Row 20 calories
30 Burpees
40 ground-to-overhead @ 95 lbs, 65 lbs
50 Wall Balls @ 20 lb, 14 lbs
400 M Run

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