2-3 rounds of:

[12] Back Step Ups [per leg]

[16] Overhead Swings

[200m] Elliptical

2.] Strength

__ reps x __ sets of:

Double Horizontal Rows

Str: 2-6 reps x 5, Hyp: 8-14 reps x 4, End: 16-20 reps x 3

3.] Work Capacity

“Juicer”

Buy In:

[20] GHD Sit Ups

20, 16 and 12 reps of:

Towel Alt. Knees to Elbows [per leg]

Hollow Floor Press

Deck Squats

Cash Out:

[20] GHD Back Extensions

4.] Assistance Work

2-3 rounds of:

[16] Double Windmills [per side]

[20] Seated Halos

5.] Metcon

1 set of:

[750m] C2 Rower

1-2 rounds of:

(200m) Summit Trainer/Elliptical

(8) Lying Kettle Pullover Stretch

(12) Standing Pullover Stretch

(16) Standing Twists

2.] Specific Warm Up

1-2 sets, 8 reps per movement of:

“Power Progression 1”

Back Lunges

Sumo Deadlifts

Single Press

Goblet Front Squats

Single Floor Press

Single 1 Leg Deadlifts

Bottoms Up Thrusters

Single Bent Rows

3.] Dynamic Strength/Power

___ rounds of:

Double Floor Press

Double Bent Rows

Power – 5 rounds, 2-6 reps, rest 90 sec b/w rounds

Hypertrophy – 4 rounds, 8-14 reps, rest 1 min b/w rounds

Endurance – 3 rounds, 16-20 reps, 30 sec rest b/w rounds

4.] Work Capacity

___ reps for time of:

Pull Ups

Ring Dips

Box Jumps (90 degree turn) 

Strength & Power – Weighted vest (10-20lbs), 12, 10, 8, 6 & 4 reps, no rest b/w rounds

Hypertrophy – Weighted vest (5-10lbs), 14, 12, 10 & 8 reps, no rest b/w rounds

Endurance – 20, 18 & 16 reps, no rest b/w rounds

5.] Assistance Work

___ rounds of:

Double Bent Reverse Fly’s

Double Kettle Overhead Extensions

Strength & Power – 4-5 rounds, 2-6 reps, rest 90 sec b/w rounds

Hypertrophy – 3-4 rounds, 8-14 reps, rest 60 sec b/w rounds

Endurance – 2-3 rounds, 16-20 reps, 30 sec rest b/w rounds

6.] Finisher

1-3 rounds of:

(20) Kettle Lying Waist Twists (advanced-straight leg)

(20) BOSU Superman Raises

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1-2 rounds of:

(100m) Summit Trainer

(16) Bar Ring Rows (pronated)

(16) Single Kettle Overhead Extensions (16 per side)

2.] Specific Warm Up

“Bodyweight Progression 2”

1 rounds, 8 reps per movement of:

Air Squat (BOSU)

Kettle Push Ups (women band assisted)

Split Squats (8 per side)

Alternating Jackknife Sit Ups

Vertical Jumps

Pull Ups (with band assist)

GHD Back Extensions

Hanging Leg Raises (with kip)

Elliptical (0.08)

Ring Dips (band assisted)

Lateral Kettle Jumps (men 2kb’s, women 1kb)

V Up Sit Ups (no hands)

3.] Dynamic Strength/Power

___ sets of:

Renegade Rows (supinated)

Power – 4-5 sets, 3-6 reps, rest 90 sec b/w sets

Hypertrophy – 3-4 sets, 6-12 reps, rest 60 sec b/w sets

Endurance – 2-3 sets, 12-20 reps, 30 sec rest b/w sets

4.] Work Capacity

___ rounds of:

Run

Double Horizontal Rows

Towel Alternating Knees to Elbows

Strength & Power – Weighted vest (15-20lbs), 5 sets, 200m run, 20 KTE, 3-6 reps, rest 90 sec b/w sets

Hypertrophy – Weighted vest (5-10lbs), 300m run, 30 KTE, 4 sets, 6-12 reps, 60 sec b/w sets

Endurance – 3 sets, 12-20 reps, 400m run, 40 KTE, 30 sec rest b/w sets

5.] Finisher

1-3 rounds of:

(20) Seated Kettle Press

(20) Double Kettle Kick Backs

Post questions, comments & scores…

1-2 rounds of:

(16) Halos

(16) Wings

(16) Alternating Front Raise

(16) Horizontal Chest Stretch

2.] Specific Warm Up

1-2 sets, 4 reps per movement of:

“Press Progression 3”

Double Racked Dip

Double Racked Dip & Chest Bump

Double Push Press

Double Overhead Land

Double Push Jerk

3.] Dynamic Strength/Power

___ sets of:

Double Chair Press

Power – 5 rounds, 3-6 reps, rest 90 sec b/w rounds

Hypertrophy – 4 rounds, 8-12 reps, rest 1 min b/w rounds

Endurance – 3 rounds, 16-20 reps, 30 sec rest b/w rounds

4.] Work Capacity

___ rounds of:

Anchored Floor Press

15ft Rope Climbs / Ground to Upright Rope Climbs

Double Unders

Strength & Power – Weighted vest (15-20lbs), 30 DU’s, 4-5 rounds, 4/8 reps, rest 90 sec b/w rounds

Hypertrophy – Weighted vest (5-10lbs), 40 DU’s, 3-4 rounds, 6/12 reps, rest 1 min b/w rounds

Endurance – 50 DU’s, 2-3 rounds, 8/16 reps, 30 sec rest b/w rounds

5.] Assistance Work

1-3 rounds of:

(12) Double Front Lever

(12) Double Overhead Shrugs

(12) Double Bottoms Up Kettle Curls

6.] Finisher

1-3 rounds of:

(20) BOSU V Ups

(30 sec) High Kettle Side Plank (30 sec per side)

Post questions, comments & scores…

1-2 rounds of:

(20) Partial Halos

(20) Around the Body Pass

(20) Slingshot Squats

(20) Figure 8’s

(20) Lunges Pass Through

2.] Specific Warm Up

1-2 rounds of:

(20) Waiters Bows

(16) Sumo Deadlift High Pulls

(12) Wall Balls

3.] Anaerobic/Aerobic Capacity

___ sets of:

C2 Rower

Anaerobic Power – 5 sets, 200m, 100% effort, rest 90 sec b/w sets

Anaerobic Endurance – 4 sets, 400m, 85% effort, rest 1 min b/w sets

Aerobic Endurance – 3 sets, 600m, 75% effort, 45 sec rest b/w sets

4.] Work Capacity

___ rounds for time of:

Run

Knees to Elbows

(10yd) Lateral Shuffles

Strength & Power – Weighted vest (15-20lbs), 4-5 rounds, 200m run, 12 reps, rest 90 sec b/w rounds

Hypertrophy – Weighted vest (5-10lbs), 3-4 rounds, 300m run, 16 reps, rest 1 min b/w rounds

Endurance – 2-3 rounds, 400m run, 20 reps, 30 sec rest b/w rounds

5.] Finisher

1-3 rounds of:

(12) Kettle Straight Leg Sit Ups

(16) Seated Split Rainbows

(20) Kettle Alternating Leg Raise

Post questions, comments & scores…

1-2 rounds of:

(250m) C2 Rower

(20) Single Halos

(20) Single 1 Leg Rows (20 per side)

2.] Specific Warm Up

“Snatch Progression 1”

1-2 sets, 4 reps per movement of:

Sumo Deadlift

Sumo Deadlift Jump Shrug

Sumo Deadlift High Pull

Overhead Sumo Deadlift High Pull

3.] Dynamic Strength/Power

___ sets of:

Renegade Snatches (reps per arm)

Power – 5 sets, 3-6 reps, rest 90 sec b/w sets

Hypertrophy – 4 sets, 6-12 reps, rest 1 min b/w sets

Endurance – 3 sets, 12-20 reps, 30 sec rest b/w sets

4.] Work Capacity

___ rounds of:

Double Push Jerks

Ring Rows (supinated grip)

Double Hang Power Cleans

Strength & Power – 4-5 rounds, 8 reps, rest 90 sec b/w rounds

Hypertrophy – 3-4 rounds, 12 reps, rest 1 min b/w rounds

Endurance – 2-3 rounds, 16 reps, 30 sec rest b/w rounds

5.] Assistance Work

2-3 rounds of:

(20) Single Iron Cross (10 per side)

(20) Single Bent Lateral Snatches (10 per side)

6.] Finisher

Tabata set of:

C2 Rower

Post questions, comments & scores…