Training 4/25

B.
4 Person Teams “MMFF”
**1 MF pair will work at the same time and will clear the same barbell and gymnastic station, after both have finished they will tag in the second MF pair to clear another BB and gymnastic station this will continue until all stations are cleared. The teams will then have 5:00 to regroup and run through the guantlet a second time**

10 Snatches 65/95 – 115/75 – 135/95 -165/105
5 MU-BMU-CTB-dHSPU

rest 5:00

10 Snatches 65/95 – 115/75 – 135/95 -165/105
5 MU-BMU-CTB-dHSPU

Off Season
A.
3 Rounds or 10:00 for Quality
6 Deadlifts
6 Hip Power Clean
6 Front Squats
6 Push Press
6 Back Squats
6 Push-up
300 M Run
M: 95 lb, W: 65 lb

A. Build to a heavy single in the Front Squat in 10:00
B. Front Squat x5x5 @ 75% of today Rest 2:00
C.
3 Rounds
8/leg Front Rack Walking Lunge @ 95 lbs
12 CTB Pull-ups (ButterFly or Kip)
30 Double Unders

D. 10:00 Easy AD cool down

Training 4/24

Regional Team
A.
12:00 EMOM
odd – 4 HSPU
even – 3-4 Box Jumps 30/24

B
12:00 Alt. EMOM
odd: 100 M Shuttle (25 ydsx4)
even: 2-3 Rope Climbs

Offseason
3 Rounds or 10:00 for Quality
250 M Row
8 Klokov Press
8 OHS
8 HSPU
8 Parrallel GHD Sit-ups

A1. Ring Fall outs x10x3 Rest :60
A2. Corner Wipers x10x3 Rest :60

B.
DB Bench Press:
x10x2 by feel
x5x3 by feel

C.
Max Set of Ring Muscle-ups
Rest 2:00
Max Set of Bar Muscle-ups
Rest 2:00
Max Set of CTB Pull-Ups
Rest 2:00

Training 4/23

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

Training 4/22

Regional Team
A.
10:00 EMOM
Odd- :40 AD @ 75%
Event – 5 Hang Power Clean @ 95/65

rest 2:00

10:00 EMOM
Odd- :40 AD @ 75%
Event – 6 Alt. DB Snatches @ 45/25

B.
4 Rounds for Quality
6-8 Bat Wings
6-8 Corner Wipers (Video)
:10-:20 Band Front Lever Hold
50 YD Farmers Walk
*Nothing to Failure, steady breathing through the diaphragm

Off Season

A.
3 Rounds or 10:00 for Quality
20-30 UB Double Unders
8 Thrusters @ by feel
8 Unweighted Split Squats / Leg
8 Good Mornings By Feel (Same weight as thrusters)

B.
Back Squat
x5x2 @ 60-65% Rest :30
x4x2 @ 70-75% Rest :60
x3x4 @ 80% Rest 2:00

C.
5 Rounds
10 Back Squats @ 50-60%
Rest 2:00

D. Parrallel GHD Sit-up x10x3

Training 4/21

Regional Team

A. Hang Squat Snatch 3-3-3-1-1-1 all work reps b/t 65-80% Rest 2:00

B.
10:00 Alt.EMOM
odd: 3 RDL @ 70-80% of Power Clean
even: 3-5 Ring Push-ups

C.
2K Recovery Row
*Pace for guys will be appx 1:50-2:00, girls appx 2:05-2:15, focus on breathing and being consistent.

Off Season

A1. DB Front Raise x10x3 @ 15-20 lbs rest :10
A2. DB Lat Raise x10x3 @ 15-20 lbs rest :10
A3. DB Reverse Fly x10x3 @ 15-20 lbs rest :60
B. Build to a Heavy in the Bench in 10:00
C. Bench Press x2x5 @ 80% of today
D1. Seat DB Press x10x10 @ last weeks weight Rest :60
D2. Strict CTB Pull-ups x5x10 Rest 2:00

 

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

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