Sat July 18, 2015
A. EMOM x 8 min – Ring Pull-ups or Ring Rows, choose number to hit unbroken
(The goal is to hit the same number on each of the 8 minutes)
B. AMRAP 3 min (rest 1 min) x 5 sets:
6 Pull-ups
9 Box Jumps
12 Goblet Squats
15 Double-unders
L1 – Jumping/Assisted Pull-ups, Step-ups, 26/18# Goblet, 30 single-unders
L2 – 4 Pull-ups, 24/20’’ BJ, 35/26# Goblet
L3 – Pull-ups, 24/20’’ BJ, 53/35# Goblet
L4 – CTB Pull-ups, 24/20’’ BJ, 70/53# Goblet
Fri July 17, 2015
A. Bench – 3 x 5-8 (double progression)
B. Dips – 3 x 5-8 (add weight or scale as needed to hit rep range)
***Double progression means that once you can achieve all 3 sets of 8 with same weight,
then add weight next time and work back up to 3 x 8 before adding weight again.
C. 8 min to work to 2 RM Thruster (first rep from ground)
D. AMRAP 7 min:
3 Thrusters @ 80% of double from part C
10 Push-ups
10 TTB
L1 – Hands-elevated push-ups, KTE
L2 – 7 Perfect Push-ups, 7 TTB
L3 – Feet elevated push-ups
L4 – Clapping push-ups
C. DB Incline Bench x 10-8-6 (increasing)
D. Flat DB Flies – 3 x 10-15 reps + Drop Set of 20-25% on LAST SET
E. SUPERSET two movements x 3 sets:
Bench Dips x 10-15 reps (load with weight and/or elevating feet)
Close Grip Bench press x 8+ Reps
Rest 1-2 min
Thurs July 16, 2015
A. With partner, complete work below:
150 Wall-Balls (alternate reps as desired to accumulate total)
1600m Run (alternate 200m runs)
Rest approx. 5 min
B. With partner, complete work below:
40 Turkish Get-ups (switch every 2 reps - 1 rep with each arm)
2000m Row OR 3 miles Assault Bike
(alternate as desired to accumulate total)
C. Time Permitting - Mobility work of choice for Hips/Shoulders/Thoracic etc…
Wed July 15, 2015
A. Deadlifts – 5 x 5 (increasing each set to top set of 5)
***First 4 sets should merely be progressive warm-ups. Only ONE HEAVY SET
B. Strict Pull-ups – 3 x 5-8 (double progression)
***Double progression means that once you can achieve all 3 sets of 8 with same weight,
then add weight next time and work back up to 3 x 8 before adding weight again.
C. Bent-over Rows – 7 min to work to 8 RM
D. 5 Rounds (10 min cap):
15 Russian KBS
5 Muscle-ups
L1 – 35/26 KBS, 5 Burpee JUMPING Pull-ups
L2 – 53/35 KBS, 5 Burpee Pull-ups
L3 – 70/53 KBS, 3 MU
L4 – 100/70 KBS
C. SUPERSET two movements x 3 sets:
Band Pullovers/Pulldowns x 25 reps
SUPERSET – Bent-over Barbell Rows x 12-15 reps
Rest 2 min
D. 2 Rounds:
12-15 Bent-over DB Rows (moderate weight)
12-15 assisted pull-ups
12-15 Hip Extensions
Rest 2 min
E. DB Curls (both arms same time)
Complete two sets of “triple drop set”, with 2 min rest between the triple drop sets
8-12 reps, then immediately drop 20%, and go to failure, then drop another 20% and go to failure
