March 21, 2018
22 THURSDAYFunctional BB + Aerobic PowerAx3; A1. Single Arm DB Bench Press x6-8 each arm, buildA2. Dragonfly x5; slow eccentricA3. Single Leg Deadlift x6-8 ech leg; buildweighted or unweightedB. "Michael" [under 25-30 min]3 Rounds for time; 800m run50x Back Extensions5...
March 20, 2018
21 WEDNESDAYOly Tech/Battery + Aer P-Chain Muscle Endurance A. 3 position power snatch; high hang, below knee, floor; one set every 2 min for 10 min; build F: 5 reps hang power snatchP/S: as rx; build B. EMOM 5; Power Snatch; 3 reps EMOM at toughest load from A; NOT to...
March 19, 2018
20 TUESDAYThruster/Skill-Density Aerobic Muscle EnduranceA. Thruster; Build up to 3RM from rack; F: 5x Front Squat + 5x Push Press[all fsq, then all ppr]P/S: build to tough set of 3 rep thrusterB. Alt EMOM 15; start at worst station; rotate through1. Row/Airdyne; 10/8...
March 18, 2018
Ax4; A1. 2KB Front Rack Box Step Up x6-8 each leg, rest 30 secF: KB Front Rack LungeP/S: 2kb Front Rack Box Step Up A2. Single Arm DB Bent Over Row x8; 30x1 each arm, rest 60 secall groups; B. Aerobic Power20 min AMRAP; Run 400m +9x Lunge each leg + 12x Box Jump + Ste...
March 14, 2018
15THURSDAYFunctional BB/Skill + Odd/AerobicAx3-4 sets; A1. Single Arm DB Bench Press x8-10each armA2. Single Leg Glute Bridge x8-10 each leg, weighted or unweightedA3. Handstand Hold/Handstand Walk F: Wall Walk x3-4 repsP: Handstand hold free or wall: 20-30 secS: Hands...
March 13, 2018
14WEDNESDAYUB Pull Technique + Aerobic PowerAx3 for technique/SkillA1. Rope ClimbF: Rope Pulls x5-6 repsP: Rope Climb x1-2 repsS: Rope Climb Legless x1-2 repsA2. Hollow Rock x10-12F/P; as rx; S: w/load for qualityA3. Heavy Carry or Sled Push; your choice; 20-30 sec @to...
March 12, 2018
13TUESDAYOly Tech + CP Battery + Aerobic Muscle EndA. Power Clean; 1x Clean Extension + 1x Hang Power Clean + 1x Power Clean; one set every 2 min for 10 min; build to a moderate/tough set quickly to work off of for part B. F: 3x DL + 3x hang Power Clean @light loadfor...
12MONDAYSquat Endurance + Aerobic PowerA. Back Squat; 3x8-10 reps; across; rest 2-3 min get at a weight they can do all 3 working setF: 8-10 reps; 30x1 tempo; hold tempo & focus on formP/S: as rx - adjust load based on needB. 3RFT; 400m Run25x Wall Ball15x Toe to BarF:...
March 9, 2018
Workout 18.3Fitness:2 rounds for time of:100 single-unders20 overhead squats100 single-unders12 chin-over-bar pull-ups100 single-unders20 dumbbell snatches100 single-unders12 chin-over-bar pull-upsMen perform 45/35-lb. OHS, 35/20-lb. DB snatchesTime cap: 14 minutesPerf...
March 8, 2018
Mixed/Odd object A. 3-4 setsTurkish Get Up x3 each armrest 30KB Halo x5 each siderest 30Goblet Squat x10rest 30Dragonfly x5 slow & controlled Load as needed B. 2 RFTRun x400M/500m Row200M Sandbag or Goblet CarryDB Bear Crawl x 6 lengths of the gymAlt. Reverse Lunge...
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Forging Elite FItness