Monday, April 15th, 2019

April 15, 2019

400m Run


Crossover Symmetry


Coach leads group through:

25m walking lunge with thoracic twist

25m toy soldiers with alternate toe tap

10 KB Squat press out

10 KB Cossacks, alternating legs

x 2 rounds




A. 0:00 – 10:00 – Every 2:00 X 5 Sets: 4/Side Back Rack Reverse Lunges
Warm-up as needed. Alternate legs each rep. Reference last week for loading. Add 2.5-5lbs from last week. If you’re not comfortable going heavier at the top end, work to bring-up just your bottom sets.

B. 10:00 – 18:00 – Every 2:00 X 4 Sets: 5/Side Tempo (1-5-1) Dumbbell Goblet Split Squats
Start at a moderate load and build as deemed fit. Tempo is the goal here again. Tempo both up and down is basically whatever is comfortable, or dictated by the load. The main goal here is the 5 second pause just off the floor in the bottom. Perform all reps on 1 leg and then switch to the other. The total set should take the better part of a minute.

C. 18:00 – 26:00 – Every 2:00 X 4 Sets: 5/Side Double Dumbbell Single Leg Romanian Deadlifts
Start light, focus on position over loading. We’re not necessarily touching the Dumbbells to the floor, flexibility and balance will dictate range of motion. Perform all reps on 1 leg, then switch to the other.


For time:
10-9-8-7-6-5-4-3-2-1 Front Squats 95/65
2-4-6-8-10-12-14-16-18-20 Deadlifts 95/65

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Sunday, April 14th, 2019

April 14, 2019


3-4 Dynamic movements that will warm you up for what you chose next.


Skill and drill -15 minutes
- Pick 2-3 skills from each area of weightlifting (snatch, clean and jerk), power lifting (squat, dead lift, press), or gymnastics (body weight), and work on skills and drills for an area of each that you want to spend more time on.
-If you missed a strength session from the week, you can also make that up in this section.




40 minutes - teams of 2

33 cal row

33 cal AB

33 cal ski erg

top of every 5 minutes - each person does 5 Manmakers (chose a challenging weight)



Warm-Up: ROWLING x 6 Frames
# = Sandbag / KB Deadlifts


Strength/Skill: DEADLIFT
Single Arm (Barbell / Suitcase)
Uneven (Barbell)
Bi-Polar (Sandbag)


Conditioning: Partner Task Chipper

100 Sandbag Squats
*Every 20 Reps = Sled Sprint (Each)

50 Sandbag/Ball Clean over Shoulder, Alt.
*Every 10 reps = Sandbag Carry (Each)



In 7 minutes with 2 minutes of rest, AMRAP:

1. 10 Ball Slams, 40 Cross Body Mountain Climbers, 10 russian twists with the medball

2. 10 wall balls, 5 burpees, 10 pair of single leg v-ups

3. 5 pull ups, 10 air squats, 5 push-ups

4. 5 KB dead lifts, 100m farmers carry, 20 butt kickers (video here), 100m farmers carry.

5. :15 second AB sprint, :45 second easy ride

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Partner Saturday

April 13, 2019


In groups of 3

P1 - 150m row

P2 -  Goblet Squats

P3 -  Push ups with alternating shoulder taps

x 3 rounds each





7 min AMRAP
15/10 cals AB
5 burpees
10 DL (185/125)
Alt rds.


rest 3 mins


7 min AMRAP
200m row sprint
5 burpees
10 Pull-ups
Alt rds.


rest 3 minutes, then..


For time:
100 power snatch (95/65)

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