Month: July 2018

Part 1

Build to your best TGU on each arm

Part 2

Double Decker

2 rounds:

3 sets, 30 seconds on, 30 seconds off:

Dumbbell clusters (50/35lb.)

3 sets, 30 seconds on, 30 seconds off:

Row for calories

3 sets, 30 seconds on, 30 seconds off:

Plate facing burpees

*Performed like the bar facing burpee, using a 45lb. plate*

Rest 3 minutes between rounds

Week 4 – Final week, build on last week

Overhead squat 5-5-3-2-1

3 sets:

20 barbell hip thrusts

20 barbell roll-outs

20 cossacks

Rest 60 seconds

3 sets:

15 rear delt flies

15 loaded knee raises

15 renegade rows

Solo

Men use 70lb dumbbells

Women use 50lb dumbbells

50 dumbbell single arm STO (Right)

50ft. Dumbbell walking lunges

50 dumbbell single leg deadlifts (Right)

50ft. Dumbbell walking lunges

50 dumbbell single arm STO (Left)

50ft. Dumbbell walking lunges

50 dumbbell single leg deadlifts (Left)

50ft. Dumbbell walking lunges

800m jug suitcase carry right arm

800m  jug suitcase carry left arm

Cap:45 minutes

For the lunges, use one dumbbell, racked however the athlete chooses.

Tank & Ripper

Part 1

“Big Bang” – courtesy of Comptrain.co

50 power cleans (225/155lb.)

Time cap: 8 minutes

Rest 5 minutes

Part 2

EMOM x 4 rounds:

Minute one: Max double-unders

Minute two: Max alternating pistol squats

Minute three: Max burpee chest-to-bar pull-ups