Category: Workouts

Strength; August 2017

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Tests

  1. 3 RM Strict Press; Then 3×3 @ 90-95% 3 RM
  2. 1 RM Power Snatch; Then 5×1 @ 90-95% 1 RM

Training

  1. 5×5 Bench Press; Start @ 70% 1 RM and work up
  2. 7×2 Back Squat; Start @ 75% 1 RM and work up
  3. 4×8 Deadlift; Start @ 65% 1 RM and work up
  4. 6×2 Hang Power Clean+Push Jerk; Start @ 70% 1 RM and work up
  5. 7×1 Clean and Jerk; Start @ 80% 1 RM and work up
  6. 7×1 Hang Snatch; Start @ 75% 1 RM and work up

Heavy; August 2017

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1.”Open 11.5″

20 Min AMRAP

5 Power Cleans (145/100; 120/85; 95/65; 75/50; 50/35)

10 Toes-to-bars; 5 Toes-to-bars; 10 Knee Raises; 5 Knee Raises

15 Wall Balls (20/14; 14/10; 10/6; 8/5)

 

2. “Isabel”

30 Power Snatches (135/95; 115/80; 95/65; 75/55; 55/40)

 

3. “Regional 11.3”

21-15-9

Deadlifts (315/205; 265/175; 205/135; 155/105; 105/70)

Box Jumps (30/24; 24/20; 20/16; 16/12; 12/8)

 

4. For Time:

10 Thrusters (135/95; 115/80; 95/65; 75/55; 55/40)

50 Double Unders; 25 Double Unders; 50 Single Unders; 25 Single Unders

8 Thrusters (135/95; 115/80; 95/65; 75/55; 55/40)

40 Double Unders; 20 Double Unders; 40 Single Unders; 20 Single Unders

6 Thrusters (135/95; 115/80; 95/65; 75/55; 55/40)

30 Double Unders; 15 Double Unders; 30 Single Unders; 15 Single Unders

4 Thrusters (135/95; 115/80; 95/65; 75/55; 55/40)

20 Double Unders; 10 Double Unders; 20 Single Unders; 10 Single Unders

2 Thrusters (135/95; 115/80; 95/65; 75/55; 55/40)

10 Double Unders; 5 Double Unders; 10 Single Unders; 5 Single Unders

Long and Bodyweight; August 2017

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1.”Zimmerman”

25 Min AMRAP

11 Chest-to-bar Pull-ups; 6 Chest-to-bar Pull-ups; 6 Pull-ups; 11 Bar Kips+Ring Rows; 6 Bar Kips+Ring Rows

2 Deadlifts (315/205; 265/175; 205/135; 165/110; 115/80)

10 Handstand Push-ups; 5 Handstand Push-ups; Push Jerks (1/2 Body Weight; 1/3 Body Weight; 1/4 Body Weight)

 

2. “Kelly”

5 Rounds

Run 400m; Run 200m

30 Box Jumps (24/20; 20/16; 16/12; 12/8; 8/6)

30 Wall Balls (20/14; 14/10; 10/6; 8/5)

 

3. “Hammer”

5 Rounds

5 Power Cleans (135/95; 115/80; 95/65; 70/50; 45/35)

10 Front Squats (135/95; 115/80; 95/65; 70/50; 45/35)

5 Jerks (135/95; 115/80; 95/65; 70/50; 45/35)

20 Pull-ups; 10 Pull-ups; 20 Bar Kips+Ring Rows; 10 Bar Kips+Ring Rows

Rest 1:30

 

4. “Cindy”

20 Min AMRAP

5 Pull-ups; 5 Bar Kips+5 Ring Rows

10 Push-ups; 5 Push-ups; 10 Elevated Push-ups

15 Air Squats; 8 Air Squats

 

5. 30 Muscle-ups; 30 Jumping Muscle-ups; 30 Ring Swings+30 Ring Rows

 

 

Speed and Endurance; August 2017

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Test

  1. Row 500m TT; then: 3x500m row at 10% slower than time trial

Training

  1. 4x800m Run; Rest 2:00 between each interval
  2. 2×3 Mile Run; Rest 3:00 between each interval; try to keep the same pace on each
  3. 2x3k Row; Rest 2:00 between each interval; try to keep the same pace on each

July 2017; Speed and Endurance

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Tests

  1. Run 200m TT (Time Trial)
  2. Run 10km TT (Time Trial)

Training

  1. 8x200m Run; Rest 1:00 between efforts
  2. 4x1000m Row; Rest 2:00 between efforts
  3. 6x500m Row; Rest 1:00 between efforts
  4. 3×2 Mile Run; Rest 3:00 between efforts
  5. 3x2k Row; Rest 2:00 between efforts
  6. 30:00 Row at 80% effort

July 2017; Heavy

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Test

“Rankel”

20 Min AMRAP

6 Deadlifts (225/155; 185/125; 155/105; 115/80; 85/55)

7 Burpee Pull-ups; 7 Burpees+7 Ring Rows; 4 Burpees+4 Ring Rows

10 Kettlebell Swings (70/53; 53/35; 44/26; 35/18; 26/15)

Run 200m

Training #1

10 Min. AMRAP

5 Push Jerks (155/105; 135/95; 105/70; 80/55; 55/40)

10 Front Squats (155/105; 135/95; 105/70; 80/55; 55/40)

5 Bar Muscle-ups; 2 Bar Muscle-ups; 5 Jumping Bar Muscle-ups; 5 Bar Kips+5 Ring Rows (choose a challenging angle of ring row based on ability)

Training #2

8 Min. AMRAP

4 Clusters (185/125; 155/105; 125/85; 95/65; 65/45)

12 Toes-to-bars; 6 Toes-to-bars; 12 Knee Raises; 6 Knee Raises

Training #3

15 Min. AMRAP

5 Squat Snatches (155/105; 135/95; 105/70; 80/55; 55/40)

5 Strict Handstand Push-ups; 2 Strict Handstand Push-ups; 5 Strict Handstand Push-ups w/ feet on box; 5 Strict Handstand Push-ups from Downward Dog; 5 Strict Presses @ 20% Bodyweight

5 Overhead Squats (155/105; 135/95; 105/70; 80/55; 55/40)

5 Ring Muscle-ups; 2 Ring Muscle-ups; 5 Jumping Ring Muscle-ups; 5 Ring Kips+5 Ring Rows (choose challenging ring row angle based on ability)

July 2017; Long

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Test

“Coe”

10 Rounds

10 Thrusters (95/65; 80/55; 65/45; 50/35; 35/25)

10 Ring Push-ups; 5 Ring Push-ups; 10 Elevated Ring Push-ups (choose ring height that fits ability)

Training #1

24 Min. AMRAP

16 Chest-to-bar Pull-ups; 8 Chest-to-bar Pull-ups; 16 Bar Kips+16 Ring Rows; 8 Bar Kips+8 Ring Rows (choose ring row angle that fits ability)

16 Overhead Squats (115/80; 95/65; 75/50; 55/40; 35/25)

48 Double Unders; 24 Double Unders; 48 Single Unders; 24 Single Unders

Run 400m; Run 200m

Training #2

30 Min. AMRAP

30 Walking Lunges; 15 Walking Lunges

10 Handstand Push-ups; 5 Handstand Push-ups; 10 Sec. Handstand Hold+10 Push Presses @ 45% Bodyweight; 10 Push Presses @ 35% Bodyweight; 10 Push Presses @ 25% Bodyweight

30 Step-ups (24/20; 20/16; 16/12; 12/8)

10 Toes-to-bars; 5 Toes-to-bars; 10 Knee Raises; 5 Knee Raises

Training #3

40 Min. AMRAP

40 Deadlifts (135/95; 115/80; 95/65; 70/50; 45/35)

40 Pull-ups; 20 Pull-ups; 40 Bar Kips+40 Ring Rows; 20 Bar Kips+20 Ring Rows (choose ring row angle that fits ability)

20 Power Cleans (135/95; 115/80; 95/65; 70/50; 45/35)

20 Bar Muscle-ups; 10 Bar Muscle-ups; 20 Jumping Bar Muscle-ups; 20 Bar Kips+20 Ring Rows (choose a challenging ring row angle)

July 2017; Strength

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Tests

  1. 5 RM Deadlift
  2. 1 RM Clean and Jerk

Training

  1. 3×10 Bench Press; Start @ 60% 1 RM
  2. 6×4 Strict Press; Start @ 72.5% 1 RM
  3. 4×8 Back Squat; Start @ 65% 1 RM
  4. 10×1 Power Clean and Push Jerk; Start @ 75% 1 RM
  5. 7×1 Snatch; Start @ 80% 1 RM
  6. 5×3 Hang Power Snatch; Start @ 70% 1 RM

July 2017; Bodyweight

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Test

“Annie”

50-40-30-20-10

Doubles Unders; 1/2 Double Unders (25-20-15-10-5); Single Unders; 1/2 Single Unders

AbMat Sit-ups; 1/2 AbMat Sit-ups (25-20-15-10-5)

Training #1

8 Rounds

8 Handstand Push-ups; 4 Handstand Push-ups; 10 Sec. Handstand Hold+8 Push Presses @ 45% Bodyweight; 8 Push Presses @ 35% Bodyweight; 8 Push Presses @ 25% Bodyweight

8 Chest-to-bar Pull-ups; 4 Chest-to-bar Pull-ups; 8 Bar Kips+8 Ring Rows (Change angle of ring row based on ability)

8 Box Jumps (30/24; 24/20; 20/16; 16/12; 12/8)

Training #2

15 Ring Muscle-ups; 7 Ring Muscle-ups; 7 Jumping Ring Muscle-ups; 15 Ring Kips+15 Ring Rows (Change angle of ring row based on ability)

60 Pistols; 60 Pistols Standing on Box; 60 Pistols Sitting on Box; 60 Pistols Sitting on Box and Pulling w/ Upright (Change amount of pull from upright based on ability)

Training #3

3 Rounds

20 Push-ups; 10 Push-ups; 20 Elevated Push-ups (Change elevation based on ability)

20 Toes-to-bars; 10 Toes-to-bars; 20 Knee Raises; 10 Knee Raises

20 Pull-ups; 10 Pull-ups; 20 Bar Kips+20 Ring Rows (Change angle of ring row based on ability)

July 2017; Light

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Test

“Karen”

150 Wallballs (20/14; 14/10; 10/6; 6/4)

Training #1

70 Power Snatches (75/50; 65/45; 55/40; 45/35; 35/25)

50 Burpees; 35 Burpees; 20 Burpees

30 Ring Dips; 15 Ring Dips; 30 Box Dips; 15 Box Dips

Training #2

10 Min. AMRAP

10 Kettlebell Swings (53/35; 44/26; 35/18; 26/15; 18/12)

10 Pull-ups; 5 Pull-ups; 10 Bar Kips+10 Ring Rows; 5 Bar Kips+5 Ring Rows (choose ring row angle that fits ability)

Training #3

4 Rounds

12 Thrusters (95/65; 80/55; 65/45; 50/35; 35/25)

12 Sumo Deadlift High Pulls (95/65; 80/55; 65/45; 50/35; 35/25)

12 Push-ups; 6 Push-ups; 12 Elevated Push-ups (Choose elevation level that fits ability)

12 Box Jumps (24/20; 20/16; 16/12; 12/8; 8/6)