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Structure & Barbell Club

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Saturday

Structure

TEAMS OF 3:
Complete 4 Rounds together of….
400m SB Carry (HEAVY!)
400m Farmer’s Carry
400m Med Ball Squeeze Carry
*After each round, complete 20 Synchro Burpees!*
(Swtch objects as needed each round)

Barbell Club

A. Every two minutes for 10 minutes:
1 Clean & Jerk@90%


B. Split Jerk, 5×2@80%


C. Front Squat 5×2@85% 

 

 

Gymnastics & Structure

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Wednesday

Gymnastics

Skills:
Ring Muscle Up
T2B


Practice:
Every 2 minutes for 12 minutes:
3 ring muscle-ups or 6 banded ring muscle ups
3 beat swings 3 knees to chest 3 t2b

Structure

Strength:
3 Sets, for Max Effective Weight:
Farmers Carry 200ft + 10 SL Sandbag Deadlift


Conditioning:
:20 AB Sprint
:60 Plank Hold
200m SB Carry
*REST 2 MIN x 4*

 

 

A 5 Minute Set to Improve Your Run Technique

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Tuesday

Endurance

A. Every 2 min for 10 min:
Run 200m (build each run)


*Rest 2 minutes*


B. Every 4 min for 16 min:
Run 400m (build each run)


*Rest 2 minutes*


C. Every 6 min for 18 min:
Run 800m (build across 3 sets) 

Barbell Club

 A. Every 2 minutes for 10 minutes:
1 Snatch@90%


B. Snatch Pull 5×1@110%


C. BN Split Jerk, 5×1@85%


D. Back Squat, 4×2@85%

 

Today’s Link – A 5 Minute Set to Improve Your Run Technique

Gymnastics and Structure

By: 0

Wednesday

Gymnastics

Skills:
Ring Muscle Up
T2B


Practice:
Every 2 minutes for 12 minutes:
3 ring muscle-ups or 6 banded ring muscle ups
3 beat swings 3 knees to chest 3 t2b

Structure

Strength:
3 working sets of…
ME Wide Grip Pronated Barbell Rows (20+ Reps) + 5 Supinated BB Rows


Conditioning:
3 Min Clock:
15/12 Cal AB Sprint
MAX Distance SB Carry (50ft = 1 Rep)
*Rest 3 Min x 4*

 

 

Structure

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Monday

Structure

Openers:
Obliques
Shoulder Burner (x3 Variations)


Strength:
Find your working max, in 3 total sets….
x5 OA BB Press + x5 OA BB OHS
(Each set = 5+5 per on EACH side)


Conditioning:
FOR TIME…
30 SB Squats
30 SB Lunges
30 SB Clean & Press
30 Burpee Box Jump Over (Regional Style)