Wednesday 9.29.21
Oly Day
0:00-15:00
Power Clean + Hang Clean + Split Jerk
50% - 60% - 65% - 70% - 75% - 80%
Base % on 1RM Clean & Jerk
Heavy Clean & Jerk by Feel in remaining time
15:00-30:00
From the Rack
Behind The Neck Split Jerk + 5 OHS
50% - 60% - 65% - 70% - 75%
Base % on 1RM Jerk
Heavy Overhead Squat Single by Feel in remaining time
Tuesday 9.28.21
Muscleup Temp Strength
EMOM 6
M1) 4 Tempo Pullups
M2) 4 Tempo Ring Dips
MetCon
AMRAP 22
12 Burpee Box Jump Overs
12 Chest to Bar Pullups
12 Ring Dips
60 Double Unders
Monday 9.27.21
Bulletproof Torso Squats Week 3
18 Minutes to Complete
5 Zombies @ 50% - 5 Zombies @ 60% - 5 Zombies @ 65% - 5 Zombies @ 68%
1 Pause Front Squat
@ 75 - 80 - 83%
MetCon
4 Rounds
20 DB Front Rack Lunges 50/35#
20 Toes to Bar
Sunday
Breathe Hard
AMRAP 35
800m Run
50/40 Cal Bike
1000/900m Row
Beach Day
AMRAP 25
10 HSPU / Push Press
20 Alternating Bicep Curls
15 Behind the Neck Tricep Extensions
15 1-2-3 Up Downs
250M Row
Friday
Lift Heavy 20 Minutes to Complete
5x5 Push Press & 5x5 Sumo Deadlift
Recommended percentages
50-55-60-65-70%
Breathe Hard
Dumbbell Diane Walks
21-15-9 Deadlift 50/35 lbs
50' Handstand Walk After each Round
Scaled
21-15-9 Deadlift 35/20 lbs
5 Wall Walks After Each Set
Thursday
Functional Bodybuilding 7:30am & 6:30pm
Strength - 3RM PAUSE Bench Press
12 Minutes - Pause at chest :02 each rep
EMOM 16
M1) 5 Strict Tempo Toes to Bar
M2) 16 Alternating DB Bench Press
M3) 8 Tempo DB Bentover Rows
M4) AMRAP Barbell Zombie Situps
Breathe Hard 5:30pm
E2MOM for 32:00 Alternate Between
A) 25/20 Calorie Bike
B) 30/25 Cal Row
"C) 16 Burpee Box Jump Overs 24/20"""
D) AMRAP Double Unders
Score is Total Dubz
Wednesday
Oly Day
0:00-15:00
From the Rack
2 Behind The Neck Split Jerks + 3 OHS
50% - 60% - 65% - 70% - 75% - 80%
Base % on 1RM Jerk
15:00-30:00
Power Clean + Hang Clean
50% - 60% - 65% - 70% - 75% - 80%
Base % on 1RM Clean
Muscleup Temp Strength EMOM 6
M1) 5 Tempo Pullups
M2) 5 Tempo Ring Dips
Same Tempo as last week. Master the ROM!
MetCon
Every 7:00 for 21:00
800m Run - 1000/800m Row - 50/40 Calorie Row
AMRAP in remaining time
10 C2B Pullups + 10 Ring Dips
Switch Cardio Buy In each round.
Pick up where you left off and count total AMRAP rounds + reps
Bullet Proof Torso Front Squat Cycle - Week 2
18 minutes to complete
5 Zombies @ 50% - 5 Zombies @ 60%
5 Zombies @ 65% - 5 Zombies @ 65%
1 Pause Front Squat + 1 Front Squat
@ 70-75-80%
MetCon
12 Minute EMOM
M1) 12 Double DB Box Step Ups
M2) 12-15 Toes to Bar
Breathe Hard
1. 15 Burpees or 15/10 cal ski
2. 16/12 cal Assault Bike
3. 18/15 cal Row
4. Rest
Partner Coughy Chalk-Late Chip from GSO
Teams of 2
60 Alternating DB Snatch 50/35 lbs
60 C2B Pullups
60 Alternating DB Snatch 50/35 lbs
60 HSPU
60 Alternating DB Snatch 50/35 lbs
30 Bar Muscleups OR 60 C2B
25 Min Cap
Buyout: Sarah's Six Pack Sauce
Lift Heavy
Deadlift 1RM - 18 Minutes
5 @ 50%
4 @ 60%
3 @ 70%
2 @ 80%
1 @ 90%
1 @ 96%
1 @ 101%+
Breathe Hard - AMRAP 9:
12 American Swings 24/16kg
12 Ring Dips / HR Push-ups
Functional Bodybuilding
Strength - Bench Press 3RM
12 Minutes to find Heavy Triple
Hypertrophy Work - EMOM 16:
M1) :20-30 Bottom of Ring Dip/Push-up Hold
M2) 5 Strict Tempo Toes to Bar
M3) 15 Behind the Neck Tricep Extension
M4) 3 Position Bicep Curls
Breathe Hard
50-40-30-20-10
Assault Bike Calories
Row Calories
*50 Double Unders after each set
**Female Calories: 40-32-24-16-8
Oly Day - Position Work
0:00-15:00
Find Heavy 3 Position Snatch
15:00-30:00
Find Heavy 3 Position Clean
Suggested Percentage Based Attempts for Each
50-60-70-75-80%
3 Positions:
Floor - Below the Knee - Above the Knee
All Snatches/Cleans are SQUAT
Muscleup Temp Strength
EMOM 6
M1) 5 Tempo Pullups
M2) 5 Tempo Ring Dips
MetCon - AMRAP 20:
Lap Around the Block
15 Chest to Bar Pullups
15 Ring Dips
Zombie Squat Cycle
18 minutes to complete
5 Zombies @ 50%
5 Zombies @ 55%
5 Zombies @ 60%
5 Zombies @ 60%
Heavy Pause Front Squat Singles
@ 70-75-80%
MetCon - EMOM 12:
M1) 12 Goblet Bulgarian Split Squats Right
M2) 12 Goblet Bulgarian Split Squats Left
M3) 12 HSPU / Push Press
M4) 15 Toes to Bar
30 min AMRAP:
1600m Assault Bike
1000m Row
800m Run
*Aerobic Training, keep effort btw 60-75% throughout
9/11 Hero Workout for Brian Baso's fallen Brothers in arms
"Blake"
9 Rounds:
1 D Ball to Shoulder + Squat 150/100 lbs
20 Double Unders
10 Toes to Bar
LCPL Christopher "Blake" Rogers of Bravo Company 1st Battalion, 2nd Marines was killed September 1, 2010
20 Minute Cap
At 20:00, Immediately start buyout
5 Minute AMRAP: Max HSPU / Push Press
Partner Linda
10-9-8-7-6-5-4-3-2-1 Each
Bay Rx
Deadlift 275/195 lbs
Bench Press 185/115 lbs
Squat Clean 135/95 lbs
Scaled
Deadlift 185/115 lbs
Bench Press 115/75 lbs
Squat Clean 95/65 lbs
Regionals 2018 Rx
Deadlifts (295/220 lb)
Bench Presses (195/135 lb)
Squat Cleans (145/105 lb)
30 Min Cap