Tracy
A1 Front Squat 2-2-2-2-2
A2 Row 5-5-Max-Max-Max
B1 Sideways Step Ups with Farmers Carry 10 per leg
B2 Dips 5-5-5-5-5
On the dips, choose a band or add weight so that the last 3 sets of 5 are difficult.
Conditioning
Tabata Strict Leg Raise (no kipping)
Try to get your knees minimally above your navel and ideally to nipple height. To scale up, add a dumbbell between your ankles or keep your legs straight.
EmerTeens Partner Carry
Introduction
How about all that squatting last week? Other than Monday’s strength work we’ve got no squatting this week. Although, we do have some running and rowing. This week will be our last strength week of this cycle. We will take a break from the strength work next week before starting a new cycle on June 4th.
Remember: We will be closed on Monday the 28th in celebration of Memorial Day.
Flexible Strength
A1 Front Squat 2-2-2-2-2
A2 Row 5-5-Max-Max-Max
B1 Sideways Step Ups with Farmers Carry 10 per leg
B2 Dips 5-5-5-5-5*
* On the dips, choose a band or add weight so that the last 3 sets of 5 are difficult.
A1 Deadlift 2-2-2-2-2
A2 Windmill 3-3-3-3-3 – Per side heavy weight in bottom position
A1 Push Press 2-2-2-2-2 or A1 Timed Pull-Up Ladder**
** You will likely not have enough time to do both strength components and the conditioning. The trainer will decide. If you don’t pick the exercise you are weakest in. For the pull-ups, Do 1 pull-up the first minute, 2 the second minute and so on until you cannot get all the reps done in the minute. Reps need not be continuous just all in the minute. If using a band try to choose a band that will allow you to make it to at least 5 minutes.
Monday
A1 Front Squat 5-5-5-5-5
A2 Row 5-5-Max-Max-Max
B1 Sideways Step Ups with Farmers Carry 10 per leg
B2 Dips 5-5-5-5-5
On the dips, choose a band or add weight so that the last 3 sets of 5 are difficult.
Conditioning
Tabata Strict Leg Raise (no kipping)
Try to get your knees minimally above your navel and ideally to nipple height. To scale up, add a dumbbell between your ankles or keep your legs straight.
Tuesday
Flexible Strength: See list
Conditioning
“Crushing Helen”
8 rounds
100 yard sprint (50 out and back)
8 Heavy Swings (24/16)
5 Push Ups
Scale-Up: Swings at 32/20 or 24 and do plyo or clapping push-ups.
Wednesday
Flexible Strength: See list
10-9-8-7-6-5-4-3-2-1 Renegade Row
1-2-3-4-5-6-7-8-9-10 Overhead Situp
Unlike the last time we did this one use a single dumbbell or a plate for the situps. Do not hold two dumbbells overhead.
Thursday
Flexible Strength: See list
4 rounds
For the farmers carry go heavy and walk with your chest up. It is NOT a farmers run.
Scale up: Use a trap bar for the farmers walk and go heavier.
Friday
Flexible Strength: See list
Conditioning
For total time (including rests):
Sprint 200 meters
Rest 1:00
Sprint 200 meters
Rest 1:00
Run 400 meters
Rest 2:00
Run 400 meters
Rest 2:00
Run 800 meters
Saturday
Special Memorial Day workout. This workout is to be completed as a group. Please join us at 9:00am for a brief ceremony before we complete the workout.
“First There”
5 rounds:
Entire workout completed with a ruck. For other details and explanations see the link.
** Note: Conditioning is first today. If you still need to complete the 3rd Flexible Strength do it after “Baseline”.
Conditioning – Level Test
“Baseline”
10 Pull-ups
20 Push-up
30 Sit-up
40 Squats
Row 500 meters
Flexible Strength: See list
Flexible Strength: See list
10 minutes max rounds
The Goat
Flexible Strength: See list
4 rounds
Scale-Up: 20/20/20 Plank for “rest”
What Are You Looking At?
Flexible Strength: See list
Conditioning
For time:
13-12-11-10-9-8-7-6-5-4-3-2-1 Swings (24/16)
1-2-3-4-5-6-7-8-9-10-11-12-13 Burpees
More than you probably wanted to know about the T-Bar Row (aka Barbell Row with V-Handle)
Cori gets up!
A1 Deadlift 2-2-2-2-2
A2 Windmill 5-5-5-5-5
B1 Push Press 2-2-2-2-2
B2 Weighted Forward Lunge (length of gym)
Conditioning
Tabata Squats
Scale Up: Bottom to bottom.
Damon
Introduction
This is the second week of this 4 week cycle. This week we will be hammering our legs a bit. Get a rest day in during the week. We will do a level test on “Baseline” on Friday.
Please note the gym will be CLOSED on Memorial Day (Monday the 28th). We will have a special Memorial workint on Saturday the 26th.
Flexible Strength
A1 Deadlift 2-2-2-2-2
A2 Windmill 5-5-5-5-5
B1 Push Press 2-2-2-2-2
B2 Weighted Forward Lunge (length of gym)
A1 Front Squat 3-3-3-3-3
A2 Barbell Row With V-Handle or Rope 5-5-Max-Max-Max
A1 Strict Pull Up OR Dips – Ladder on the Minute.
Pick whichever you are weakest at. If you can do more than ten reps add weight.
Monday
A1 Deadlift 2-2-2-2-2
A2 Windmill 5-5-5-5-5
B1 Push Press 2-2-2-2-2
B2 Weighted Forward Lunge (length of gym)
Conditioning
Tabata Squats
Scale Up: Bottom to bottom.
Tuesday
Flexible Strength: See list
Conditioning
For time:
13-12-11-10-9-8-7-6-5-4-3-2-1 Swings (24/16)
1-2-3-4-5-6-7-8-9-10-11-12-13 Burpees
Wednesday
Flexible Strength: See list
4 rounds
Scale-Up: 20/20/20 Plank for “rest”
Thursday
Flexible Strength: See list
10 minutes max rounds
Friday
** Note: Conditioning is first today. If you still need to complete the 3rd Flexible Strength do it after “Baseline”.
Conditioning – Level Test
“Baseline”
10 Pull-ups
20 Push-up
30 Sit-up
40 Squats
Row 500 meters
Flexible Strength: See list
Saturday
20:00 Max Rounds:
A-Ok
Flexible Strength: See list
Conditioning
4 x 400 meter with 2:00 rest (Level Test: Use best 400)
Show your work!
Flexible Strength: See list
10 rounds with 10:00 cutoff
