052815

STRENGTH

Development:


Back Squat 1 Set of 20 Reps (Start with approximately 60-65% of ~1RM)

Reps 1-10 should be easy, than continue on each rep up to 20 taking breaths in between each rep

dd 5-10 lbs to last week. No more than 10 lbs.

145# heavy!

FITNESS

1 minute of wall Balls, 1 minute of double unders, 1 minute of rowing
1 minute of wall balls, 1 minute of double unders, 2 minutes of rowing
1 minute of wall balls, 1 minute of double unders, 2 minutes of rowing
1 minute of wall balls, 1 minute of double unders, 1 minute of rowing


127 :(

052715

STRENGTH
EMOTM x 8 Min:

Deadlift/Hex Bar Deadlift

3 reps at ~80% of last 1RM

Add 5-10 lbs to last week

220# !!

FITNESS

Every 6 minutes, for a total of 3 sets, complete the following as quickly as possible:

Row 500 Meters

30 Kettlebell Swings 24KG

15 Pull Ups

052615

STRENGTH

EMOTM x 10:

Even 5 Push Press @80% 1RM Strict Press Add 5 lbs to last week

125lbs

Odd: 5 Pull Ups

FITNESS

Complete as many rounds as possible in 12 minutes:
Ball Slam – 10 Reps 40#
Clapping Push Up – 10 Reps
Broad Jumps for distance – 5 Reps
(1 Mat length)

6 round even

052115

STRENGTH

Back Squat 1 Set of 20 Reps (Start with approximately 60-65% of ~1RM)

140 x 20. A little easy. Could've did 5lbs more

Reps 1-10 should be easy, than continue on each rep up to 20 taking breaths in between each rep

Do not start too heavy as each week we will be increasing weight

FITNESS

3 Min AirDyne Calorie Test; 53 calories

rest 2 min

10 min AMRAP

10 squat jumps

10 Ball Slams

10 toes to bar

130 reps

052015

STRENGTH
EMOTM x 8 Min:

Deadlift/Hex Bar Deadlift

3 reps at ~80% of last 1RM

210lbs



FITNESS

4 rounds for time of:
15 kettlebell swings (32/24)
15 push-ups/deficit push ups with hands on 25-lb. plates
Run 400 meters

13:29

051915

STRENGTH

EMOTM x 10:

Even 5 Push Press @80% 1RM Strict Press Add 5 lbs to last week
120Lbs

Odd: 5 Pull Ups (or strength building equivalent)

FITNESS

Fight Gone South
Complete three rounds of 1 minute at each station. Rest 1 minute between rounds.
Hang Power Snatch 75/55
Double Unders
20″ Burpee Box jump
Push Press 75/65
Row

172 reps

051415

STRENGTH


In 20-25 Min, Find 1RM Back Squat

240# PR!!!

051215

STRENGTH
EMOTM x 8 Min:

Deadlift/Hex Bar Deadlift

3 reps at ~80% of last 1RM

205LBS

050815

STRENGTH

EMOTM x 10:

Even 5 Push Press @80% 1RM Strict Press

115LBS

Odd: 5 Pull Ups

050815

2 rounds max squat. Body weight or 225 whichever heavier

185 x 8
185 x 4

050515

1RM strict press

150lbs

050415

STRENGTH

Development:

Goblet Squat 3 sets of 10 or Double KB Squat 3 sets of 10

Enhancement, Performance, Competition:

In ~20 min Find 1 RM Front Squat

205# PR!

FITNESS

Complete as many rounds and reps as possible in 12 minutes of:

Run 200 Meters

12 Back Squats (135/95 lbs – taken from the floor)

4 rounds plus run plus 9 squats