MONDAY WORKOUT

Strength:
Weighted Strict Pull-ups - You will have 10 minutes to accumulate 20 reps. However, each set should be between 3 - 5 reps, over 4 - 6 sets. You may move up or down in weight/resistance, but try to stay between 3 - 5 reps.


Then...


3 Rounds For Time:

30 Alt. Dumbbell Power Snatch (70/50)
30 Alt. Pistols
Run 400m

**20 Minute Cut-off**

*You may scale Up OR Down for the Dumbbell Snatch, depending upon your abilities. Pistol to a box, or use a plate under your heel, or held in front of you, but challenge yourself to make it harder than the last time you did them. The weather should be cooler, so RUN FAST!!!

THURSDAY WORKOUT

Non - Games Athletes:

Strength 30 - 35 Minutes:

Bench Press

5RM - Go for a new 5RM, but be sure to record it for future reference! Make sure you make bigger jumps in weight during your warm up sets, and once things get heavy, you make smaller jumps until you find your new 5RM. Try to only fail on your last set, if at all.

in between Press sets…

Strict Weighted Pull-ups

5 - 5 - 5 - 5 - 5 @ the heaviest load you can successfully accomplish across all of your sets. If you need a band, use a lighter band than you would normally use… make it hard so you can move towards getting to a lighter band, and getting off of the bands.

Games Athletes:

Power Snatch

3 sets of 8 unbroken reps with full recover in between sets. Weight at, or below, 50% of your 1RM Power Snatch.

Select one of the following to practice for 2 - 3 sets, at the listed rep range, with full recovery between sets:

Burpees: 15 fast & unbroken

Double Unders: 30 - 40 steady & unbroken will be more time effective than fast but broken up

Wall Ball Shots: 20 - 25 unbroken… if you don't hit your target/squat fully, it doesn't count

Muscle Ups: 6 - 8 for time… hit the same time each set and practice solid technique

MONDAY WORKOUT

A little slower day today guys. Come in, lift heavy, get sweaty.

15 Minutes:
Strict Press  3 - 3 - 3 - 3 - 3
In between your sets, you may attempt a 1RM Weighted Pull-up. You will have to move quickly, you will ONLY get the 15 Minutes for all of it. Start your Press sets at 70 - 75% of your 1RM, you can move up by 5 - 10lbs only if your last set was successful.


Then…


20 Minutes:
Deadlift  5 - 5 - 5 - 5 - 5

*Take approximately 3 - 4 minutes of rest between your Deadlift sets. Start your Deadlift sets at 70 - 75% of your 1RM, you can move up the load only if your last set was successful.

SATURDAY WORKOUT

A quick reminder guys - anyone who wants in on the $99 Special for new members ($69 mil/leo/ff/student) should get in on that action in the next couple of days!

Strength 12 Minutes Only:

5RM Weighted Pull-ups

*Use your time wisely, and get through your work sets quickly to try and find a new 5RM for Weighted Pull-ups. You will only get the 12 Minutes to accomplish it.

Then…

For Time:

50ft Weighted Walking Lunges (70 in each hand/53 in each hand) 

21 Toes2Bar

50ft Weighted Walking Lunges (70 in each hand/53 in each hand)

15 Toes2Bar

50ft Weighted Walking Lunges (70 in each hand/53 in each hand)

9 Toes2Bar

**8 Minute Cut-off**

*We will run heats for this workout, if necessary, so don't worry about us not having enough heavy kettlebells, and dumbbells, for everyone. :-) You will do your Walking Lunges from the rig to the wall, and back, that is around 50 feet. Scale the weight, and the Toes2Bar as necessary, but make it tough!

SATURDAY WORKOUT

REMINDER: There is NO 9am class today (Saturday), ONLY 10am.

Strength/Skill Test 15 Minutes:

Push Jerk 2RM

Don't do a ton of sets warming up. Stick to between 3 - 5 warm-up sets, before you start making attempts to set a new PR. It must be Push Jerk, NO Split Jerks today folks.

Then…

5 - 4 - 3 - 2 - 1 Reps of:

Weighted Pull-ups (50/35)

Box Jumps (48"/36")

**6 Minute Cut-off**

*For the Pull-ups, you may not use a belt; you MUST hold the dumbbell between your legs, and your chin needs to clear the bar (No Chest2Bar). For the Box Jumps, the fellas will use two 20" Boxes stacked one on top of the other, and two 45# Bumper Plates stacked one on top of the other, on top of the Boxes. The ladies will use a 30" Box with a 45# Bumper Plate, and a 25# Bumper Plate stacked on it. The Boxes will be placed against the far wall, away from the Pull-up Rig, so your transition from one movement to the other will cost you if you don't move quickly; it's a fast cut-off today folks if you're not moving. Come in at 10am and get sweaty!!!

SUNDAY WORKOUT

15 Minutes to find 3RM Weighted Pull-up
You may use whatever grip you prefer, but your chin MUST clear the top of the bar every rep.

Then...

15 Minutes to find 3RM Weighted Ring Dip

*For each of the movements today, if you cannot do a strict Pull-up, and/or an unweighted Ring Dip, use the least amount of assistance possible; use the lightest bands you can manage and push yourself.

SUNDAY WORKOUT

Nothing heavy today guys and gals. Let's get our run on.

As Many Rounds As Possible in 20 Minutes of:

5 Weighted Pull-ups (25#/15#)

Run 400m

7 Strict Pull-ups

Run 400m

9 Kipping Pull-ups

Run 400m

*The scale for the Weighted Pull-ups will be a 3 second negative PER REP, where you slowly lower yourself down. If you cannot do Strict Pull-ups without a band, you may use a band, but make it tough. The same goes for Kipping Pull-ups, if you must use a band, make it challenging, BUT... your band for your Kipping Pull-ups MUST be thinner than your band for your Strict Pull-ups.

SATURDAY WORKOUT

10 Minutes:
Weighted Pull-ups (Strict)
3-3-3-3
*Progressive sets: Try to get heavier each set, if you were successful on all three reps for the previous set.

Then...

A quick and dirty 2 movement Chipper:
50 Burpees
25 Toes2Bar

*If you cannot do Toes2Bar, do the most difficult scale you can manage (Knees2Armpits, Hanging Leg Raises, etc...). If you cannot do Strict Weighted Pull-ups, or even a Strict Pull-up, you will do the lightest band you can manage for 3 - 5 reps each set, with no kip whatsoever; make it hard.

SATURDAY WORKOUT

Weighted Pullups (Strict)
3-3-3
Work up to a new 3RM, you will have 3 sets.

Then, a little movement Joe will be familiar with... :-)

Bench Press
3-3-3
You will have 3 sets for Bench Press, and only 3 sets, to set a new 3RM.

*If you need do banded Pullups, make them difficult, as it's a strength day. LOG YOUR RESULTS!

TUESDAY

Open Gym 4pm-7pm
Free Trial Class 6pm

Tuesday Challenge:

"Steroid Jackie"
500m Row
25 Shoulder To Overhead Anyhow (Bodyweight/.75xBodyweight)
15 Weighted OR Strict Chin/Pull Ups (25/10)

**10 minute cutoff**
*Try to get as close to the Rx'd weights as possible, it should be pretty heavy. You must Clean the weight into position on the Shoulder To Overhead, no racks may be used.

SUNDAY

10 Minutes on Hip & Ankle Mobility

Alternating between the two perform:
Weighted Pull-ups 3-3-3-3
Weighted Ring Dips 2-2-2-2

*If you can't do Strict Pull-ups, do the lightest band assisted Pull-ups for your sets; make it tough. Sane thing for the Ring Dips, use bands if needed, but make it hard.

***CHALLENGE***
You may have two attempts at doing 30 Hand Release Push-ups for time.

MONDAY

It's a lifting day... surprise, surprise.

Strict Overhead Press
5-5-5-5-5

Then...

Weighted Strict Pull-ups
3-3-3


*For both of these movements: rest 2-3 minutes ONLY between each set. The sets for the Press should all use the same weight, varying only 5-10lbs AT MOST, from the first set of 5, to the last. If you did your first working set with 100lbs on the barbell, your last set should be no heavier than 110lbs; so challenge yourself, but be realistic so you don't miss any reps. The Pull-ups should get heavier each set, with the last set being a possible new 3RM PR for yourself.

WEDNESDAY

10mins to find Weighted Pull-up 1RM

If you have Strict Pull-ups, shoot for a new Weighted Pull-up 1RM (You may kip if you are doing Weighted Pull-ups).
If you only have Strict Pull-ups on a band, attempt to get 2 Strict Pull-ups without any assistance, or 3 Strict Pull-ups on a lighter band. Challenge yourself.

Then...

"Nancy"

5 Rounds For Time:
RX'd Option
400m Run
15 OH Squats (95/65)

Option 1:
400m Run
15 OH Squats (75/55)

Option 2:
400m Run
15 OH Squats (55/45)

Option 3:
200m Run
12 OH Squats (35/15)

Option 4:
200m Run
12 OH Squats (15/PVC)

**15min Cut-off**
*You must select the option that will be difficult, but still allow you to finish within the time limit. You may not scale differently, these are your options, select one of the above 5. It's a benchmark day guys, challenge yourself; next time try to get closer to RX'd if you're not there yet, or if you are doing the workout RX'd, try to get a better time. Observable Results... BOOM!