Uncategorized

Thursday, July 14th

Warm-Up
3 Rounds
10 Kip Swings
10 Scapular Depressions
1 Round of Burgener Warmup
-3 Reps at each Position-

Accessories
Arch to Rounded Good Morning
3 x 15
or
Seated Arch to Rounded Good Morning
3 x 10

Workout Of The Day
10 Minute AMRAP
3-6-9-12 etc
Toes to Bar
Power Snatch (75/55)

Cool Down/Mobility
Scap Smash with Lacrosse Ball
:90 Each Scap

Wednesday, July 13th

Warm-Up
3 Rounds
10 Spiderman w. Elbow to Floor
5 Power Clean From Power Position (Empty Barbell)
Run To Keg & Back

Olympic Weightlifting
5x 3 clean + 1 jerk

Workout Of The Day
3 Rounds
150ft Lunge w. Dumbbells (20/15) *Per Hand
200m Farmer Carry
400m Run

Capacity
4 Rounds
20 Lunges
200m Farmer Carry
400m Run

Cool Down/Mobility
400m Sled Drag-Backwards
Couch Stretch
:90 Per Leg

Tuesday, July 12th

Warm-Up
3 Rounds
Three way Shoulder (10 Reps Each)
– Hips -45deg -Shoulder Height
12 Hand to Hand Kettlebell Swing
5 Shoulder Press w. 3 Second Pause at Top

Accessories
Tricep Push Down 3 x 20
Super Set w.
Face Pulls 3×20

Workout Of The Day
4 Rounds For Time:
9 Push Press (115/75)
12Ft Handstand Walk (UNBROKEN)
50 Double Unders

Capcaity
10 Minute AMRAP
10 Push Press
20 Shoulder Taps
50 Singles

Shoulder Tap Variations:
-Plank -Pike -Handstand

Mobility
Childs Pose w. Arm Variation
:90

Monday, July 11th

Warm-Up
800m Run or 1000m Row
——–
2 Rounds
10 Pushups
10 Russian Baby Maker
5 Jumping Air Squats

Strength
Back Squat
5 sets x 5 repetitions

Workout of The Day
5 Rounds for Time:
7 Power Clean (155/105)
6 Burpee Box Jump (24″/20″)

Capacity
5 Rounds
7 Power Clean
6 Burpee Box Jump/Step Up
200m Run

Mobility
Trap Smash w. Barbell
:90 Per Trap
Quad Rollout or Smash
2 Minutes Per Quad

Saturday, July 9th

Warm-Up
“Killer Warmup”

Skill Work
3×5 Pike HSPU
Superset with:
3×15 Hollow Rock
(or :30 Hold)

Workout of The Day
4 x 4-minute rounds of:
15 wall ball shots,
30 medicine ball cleans
Row for max calories
Rest 3 minutes between rounds.

CF Mainsite: 160424

Friday, July 8th

Warm-Up
400m Run
——–
3 Rounds
5 Pushups
:10 Handstand Hold
15 Good Morning

Strength
Clean Grip Deadlift
5 x 5

Workout Of The Day
10 Minute AMRAP
3 Muscle Ups (Ring or Bar)
150Ft Double KB OH Carry
(53/26)

Modifications for Muscle Up:
– Jumping Bar Muscle Ups
– Ring Muscle Up Transitions

Capacity
13 Minute AMRAP
5 Pullups
5 Ring/Matedor Dips
150Ft Double KB OH Carry

Cool Down/Mobility
Bradford Press
3 x 20
*Forward and Back equals 2*

Thursday, July 7th

Warm-Up
2 Rounds of:(1 rd with PVC, 1 with EMPTY Barbell)
Burgener Warm-Up:
1. Down and Finish
2. Elbows High and Outside
3. Muscle Snatch
4. Snatch Lands
5. Snatch Drops
-3 Reps at Each Position-

Olympic Weightlifting
5 x 2 Snatch or Power Snatch
Then
4 x 3 OHS
*Both Done as an EMOM*

Workout Of The Day
5 Rounds
10 SDHP(95/65)
15 GHD Situps

Capacity
12 Minute AMRAP
10 SDHP w. Kettlebell
15 Situps

Cool Down
Bamboo Bar Hold Overhead
3 x 1 Minute
*Max Weight*

Wednesday, July 6th

Warm-Up
3 Rounds
7 Ring Row
5 Shoulder Press w. KBs
10 Lateral Lunge

Accessory
DB Floor Press 3 x 8
SuperSet with
Tuck Crunch/Vup
3×15

Workout Of The Day
4 Rounds
Run 200/Row 250 Meters
10 Kettlebell Thrusters (36/18)
10 Burpees

Cool Down/Mobility
Pec Smash with Lacrosse Ball
:90 Per Side

Tuesday, July 5th

Warm-Up
Banded Shoulder Distraction – :90 Per Arm
Banded Hamstring Distraction – :90 Per Leg
———–
2 Rounds
10 Goblet Squat (53/36)
25 Band Pull Aparts

Workout Of the Day
EMOM For 10 Minutes
1: Stone over Yoke
2: Row 15/10 Calories
(115/95)

Capacity
10 Minute AMRAP
8 Stone to Shoulder
Row 15/10 Calories

Cool Down

Monday, July 4th

Warm-Up
3 Rounds
10 Spiderman (5 Per Leg)
10 Scorpion
10 Leg Swings (Front and Back, Side to Side)
5 Front Squat w. Empty Barbell
5 Scapular Depression

Workout of The Day
Canadian Forces Cpl. Nicholas Bulger, 30, of Peterborough, Ontario, assigned to the 3rd Battalion of Princess Patricia’s Canadian Light Infantry, based out of Edmonton, Alberta, died July 3, 2009, while on patrol in the Zhari District of Afghanistan when an improvised explosive device detonated near his vehicle.

“Bulger”
10 Rounds For Time
150m Run
7 Chest to Bar Pullups
7 Front Squats (135/95)
7 Handstand Pushups

Modifications:
Chest to Bar:
– Pullups, Banded Pullups, Jumping Chest to Bar, Ring Row
Front Squats:
-Lower Weight, Dumbbell Front Squat, Goblet Squat, Air Squat
Handstand Pushup:
– Pike HSPU, Pushup from Deficit, Hand Release Pushups