SUNDAY WORKOUT

Strength 10 - 12 Minutes:
Strict Press - 1 rep every 90 seconds, starting @ 70%. Work up to around 90%, moving up 5% at a time. Focus on positioning, and technique; your 1RM Retest is just around the corner, so don't get sloppy now!!!


Then...


Power:
Every Minute On the Minute for 8 Minutes
Power Snatch (every rep must be taken from the floor)
3  Reps @ 75%


Then...


A Quick Sprint For Time:
21 - 15 - 9 Reps of
Wall Ball Shots (20/14)
Sumo Deadlift High Pull (70/53 kettlebells)

**6 Minute Cut-off**

*The Catch - You must do your movements UNBROKEN. If you stop during your current set, you must start your rep count for THAT MOVEMENT ONLY back at ZERO for that round. For example: If you drop the Med Ball on your round of 15 Wall Ball Shots, you must start back at 0 Wall Balls in the round of 15. You can probably guess by reading it, but if you stop during a set, you will create additional work for yourself; be smart about resting ONLY between movements.

SUNDAY WORKOUT

Strength:
Back Squat 2-2-2-2 @ 80% 1RM
2:00 clock for each work set

Do 50% for 5, 60% for 3 and 70% for 2 as warm ups over the course of 6 minutes before we start the work sets...


Then...


3 Rounds For Reps:
1 Minute Strict Press (75/55)
1 Minute Sumo Deadlift High Pull (70#kb/53#kb)
1 Minute Weighted Burpees (45# Plate/25# Plate)
1 Minute Rest

**Score = Total Reps across all movements (just keep a running total)**

WEDNESDAY WORKOUT

DEADLIFTS! Get in and get your Deadlift on!!!

Strength 15 - 20 Minutes:
Deadlift
5 - 5 - 5 @ 70 - 80% (start at 70%, and go up if it feels solid, but don't go over 80%)
One set every 3 minutes, for your working set.

Then some Gymnastics...


For Time
15 - 12 - 9 - 6 - 3 Reps of:

Strict Handstand Push-ups
Sumo Deadlift High Pull (95/65)

**8 Minute Cut-off**

*Fast cut-off today, so go hard and get as far as you can. You may use AbMats, or even a box, for your Handstand Push-ups, but make them tough.

SUNDAY WORKOUT

Skill Work 10 Minutes:

Handstand Positioning for Handstand Push-ups

Kipping Handstand Push-ups - low volume, just work your technique. Attempt a more difficult version than you have before, if you scale with AbMats or boxes.

Then…

As Many Reps As Possible in 8 Minutes:

3 Sumo Deadlift High Pulls (95/63)

3 Wall Ball Shots (20/14) - Some of you will get to use the new targets on the Rig!

6 Sumo Deadlift High Pulls (95/63)

6 Wall Ball Shots (20/14)

9 Sumo Deadlift High Pulls (95/63)

9 Wall Ball Shots (20/14)

12 Sumo Deadlift High Pulls (95/63)

12 Wall Ball Shots (20/14)

… you will continue in this fashion (add 3 reps per round/per movement) until time has expired. Your score will be the total number of reps you achieve.

SUNDAY WORKOUT

Strength Test
Overhead Press 2RM (Take 4 - 7 sets at most)
1 Set for Max Reps @ 80% of your NEW 2RM Overhead Press

You will have 15 - 20 minutes to find a new 2 Rep Max on your Overhead Press, and then to complete your set of Max Reps @ 80%.


Then...


Tabata Mash-up

8 Rounds Each, Alternating between:

Sumo Deadlift High Pull (75/55)
Air Squats

*You will complete 16 total Tabata Rounds (8 minutes), alternating back and forth between SDHP and Air Squats. Today, your score will be the total of ALL accumulated reps for BOTH movements. So... just keep a running total in your head, and go hard every round. :-)

WEDNESDAY WORKOUT

Let's establish another number before our Games training begins!

15 Minutes to find:
Front Squat 1RM (If you're newer, you'll be doing a 3RM)


Then...


For Time

21 - 15 - 9 Reps of:
Box Jumps (24"/20")
Sumo Deadlift High Pulls (95/65)

**6 Minute Cut-off**

*Really basic little couplet today for your conditioning. We will scale you as necessary. Go fast to get it done in the cut-off!!!

THURSDAY

9 Minutes To Complete:
21-15-9
Full Squat Snatch (75/55)
Sumo Deadlift High Pull (75/55)

Rest with whatever time remains after you finish, in the first 9 minutes. If you don’t finish, you will go right into the Shuttle Runs.

3 Rounds of 3 Minutes Each:
Shuttle Runs Back to Back
25m & Back
50m & Back
100m & Back

Rest 3 Minutes.

6 Minutes To Find:
1RM Box Jump for maximum height.

*The faster you move, the more rest you will get. Stick to efficient, solid , and EXPLOSIVE movement, and push hard to complete each section of today’s programming. If you look at this week’s workouts, you’ll see a common theme: Explosive Hip Drive.

WEDNESDAY

For those of you doing the nutrition challenge, post how you're feeling, and any progress you've made in the comments, or on facebook. Let the other members know what's cookin'.

5 Rounds For Time:

2 Sumo Deadlift High Pulls (135/95)
4 Handstand Push-ups
6 Double-Dose Squat Cleans (135/95)

*The Double-Dose Squat Cleans are 1 Squat Clean, followed immediately by a Front Squat. In essence, it's a Squat Clean, with two Squats. If you don't understand it, don't worry, it will be explained. :-)