Archives for June 2020

Fitness
For load:
Power Clean 5-5-3-3-3
(make consistent increases)

3 rounds for time:
400m Run
15 Pull-up
50 Air Squat
15 Pull-up
______________________________

Competitor
For load:
Every 1:00 for 10:00
1 Clean
*start every minute with 20 double under
(add 10lbs/5lbs each set)

For time:
35 Weighted Sit-up 25lbs
35 Toes to Bar

“Air Force”
For time:
20 Thruster 95/65
20 Sumo Deadlift High-Pull
20 Push Jerk
20 Overhead Squat
20 Front Squat
*4 Burpees at the top of each minute.
______________________________

Weightlifting
Clean from blocks (BK)
2 waves:
70% 1×2
75% 1×2
80% 1×2
85% 1×2

Clean Pull
90% 2×3
100% 3×2

Front Squat
70% 1×3
75% 1×3
80% 1×3
85% 1×3

Bent Barbell Row 8-8-8-8
(make consistent increases)

3 rounds for total reps:
Chin-up
(rest 1:00 between rounds)

“Each new generation born is in effect an invasion of civilization by little barbarians, who must be civilized before it is too late.”
~Thomas Sowell

The Governor has ordered gyms to close as of 8:00p on Monday, June 29th.

Fitness
For load:
Single-Leg RDL 8-8-8
(make consistent increases)

“Air Force”
For time:
20 Thruster 95/65
20 Sumo Deadlift High-Pull
20 Push Jerk
20 Overhead Squat
20 Front Squat
*4 Burpees at the top of each minute (including first minute).
_______________________________________

Competitor
No measure:
6-9-12-18-21
Calorie Assault Bike
Calorie Ski Erg

For load & reps:
Every 1:00 for 10:00
Odd min: 3 Weighted Dip
Even min: Ring Muscle-up
(choose reps and load prior to start. unbroken)

4 rounds for load: (constant)
8 Bench Press
8 Seated Row
(alternate rounds with a partner)

6 rounds for total reps:
1:00 to complete.
15/12 Calorie Row
Max Pull-up
(rest 1:00 between rounds)
______________________________________

Weightlifting
Jerk
70% 2×2
75% 1×1
80% 2×1
85% 3×1

Power Clean
70% 2×2
75% 2×2
80% 2×2

Push Press
80% 3×3

Weighted Dip 8-8-8-8
(make consistent increases)

Overhead Triceps Extension 8-8-8-8
(make consistent increases)

“If you want to build a ship, don’t drum up people to collect wood and don’t assign them tasks and work, but rather teach them to long for the endless immensity of the sea.”
~Antoine de Saint-Exupery

Fitness
For Load:
1.5 Press 3-3-3-3-3
(make consistent increases)

For time:
30 Calorie Row
20 Parallette Pass Through
30 Pull-up
20 Handstand Push-up
30 Russian Kettlebell Swing 53/35
20 Ring Dip
30 Toes to Bar
20 Hand Release Push-up
30 Weighted Sit-up 25lbs
20 Burpee
30 Calorie Row
_________________________________

Competitor
For load:
Every 1:00 for 10:00
1 Snatch
*start every minute with 20 double under
(add 10lbs/5lbs each set)

Back Squat
70% 1×2
75% 1×2
80% 1×2
85% 1×2

For time:
400m Run
15 Back Squat 225/155
400m Run
12 Back Squat
400m Run
9 Back Squat
__________________________________

Weightlifting
Snatch from blocks (BK)
2 waves:
70% 1×2
75% 1×2
80% 1×2
85% 1×2

Snatch Deadlift
Build to a heavy set of 3

Back Squat
65% 1×4
70% 1×4
75% 1×4
80% 1×4

Tempo Incline Sit-up (:04 ecc) 12-12-12

“Patience is bitter, but its fruit is sweet.”
~Jean-Jacques Rousseau

Upper Body
For load:
Single-Arm Front Pulldown 8-8-8
(alternate sets with a partner)

For load:
Incline Press 6×8
(alternate sets with a partner)

For load:
Single-Arm Row 8-8-8
(alternate sets with a partner)

For load:
Decline Press 6×8
(alternate sets with a partner)

For load:
Single-Arm Biceps Curl 8-8-8
(alternate sets with a partner)

For load:
Single-Arm Triceps Extension 8-8-8
(alternate sets with a partner)
_____________________________________

Weightlifting
Snatch Pull + Snatch + Overhead Squat
Build to a heavy set of 1+2+1

Clean + Front Squat + Jerk
Build to a heavy set of 1+2+1

Pause Squat (:02 in bottom)
Build to a heavy set of 3

Single-Leg Hamstring Curl 12-10-8
(make consistent increases)

“The secret of joy in work is contained in one word – excellence. To know how to do something well is to enjoy it.”
~Pearl S. Buck

Fitness
For load:
Weighted Dip 5-4-3-2-1
*follow each set with 1 rope climb.
(make consistent increases)

5 rounds for time:
5 Power Clean 135/95
7 Shoulder to Overhead 135/95
9 Toes to Bar
___________________________

Competitor
6 rounds no measure:
10 Calorie Ski Erg
200m Recovery Jog

Thruster
Build to a heavy set of 2
90% of heavy set: 3×1
85% of heavy set: 3×1

5 rounds for time:
5 Power Clean 135/95
7 Shoulder to Overhead 135/95
9 Toes to Bar

• 

“On the whole, human beings want to be good, but not too good, and not quite all the time.”
~George Orwell

Upper Body
Dumbbell Bench Press 10-8-6-6
(make consistent increases)

Dumbbell Fly 8-8-8-8
(make consistent increases)

Bent Dumbbell Row 10-8-6-6
(make consistent increases)

Dumbbell Pullover 8-8-8-8
(make consistent increases)

Arnold Press 10-8-6-6
(make consistent increases)

Dumbbell Lateral Raise 8-8-8-8
(make consistent increases)

Dumbbell Hammer Curl 10-8-6-6
(make consistent increases)
_____________________________________

Sleds
5 rounds: (choose load)
20yd Sled Push Shuttle
40yd Sled Push Shuttle
60yd Sled Push Shuttle
200m Recovery Jog
(alternate shuttles with a partner)
_________________________________

Weightlifting
Power Snatch
70% 2×2
75% 2×2
80% 2×2

Push Press
75% 2×2
80% 2×2
85% 2×2

Standing Shoulder Press 8-8-8-8
(make consistent increases)

Front Plate Raise 10-10-10
(make consistent increases)

Weighted Plank Hold 5x :10
(make consistent increases)

Weighted Back Extension 12-10-8
(make consistent increases)

“The hardest tumble a man can make is to fall over his own bluff.”
~Ambrose Bierce

Fitness
For load:
DBall Over the Shoulder 6-4-2-4-6
(build up and back down)

3 rounds for time:
500m Row
400m Run
30 Double Under
____________________________

Competitor
Clean Build to a heavy set of 2
90% of heavy set: 3×1
85% of heavy set: 3×1

15-12-9
Incline Sit-up
Toes to Bar
Nautilus AB

3 rounds for time:
500m Row
400m Run
30 Double Under
______________________________

Weightlifting
Clean from blocks (BK)
70% 1×3
75% 1×3
80% 3×1

Clean Pull
90% 4×4

Front Squat
70% 2×3
80% 3×2

Seated Row 8-8-8-8
(make consistent increases)

Supinated Pulldown 10-10-10-10
(make consistent increases)

“Life is very nice, but it lacks form. It’s the aim of art to give it some.”
~Jean Anouilh

Fitness
For load:
Single-Leg RDL 12-10-8
(make consistent increases)

For time:
20 Front Squat 185/125
30 Box Jump 24/20
40 KBS 53/35
50 Wall Ball 20/14
_______________________________

Competitor
No measure:
21-18-15-12-9
Calorie Ski Erg
Calorie Row

For load & reps:
Every 1:00 for 10:00
Odd min: 5 Weighted Dip
Even min: Ring Muscle-up
(choose reps and load prior to start. unbroken)

5 rounds for total reps:
Bench Press at BWT/.66 BWT
Pull-up
(rest 3:00 between rounds)

3 rounds:
12 Prone Incline Lateral Raise
15 Band Pull Apart
_______________________________

Weightlifting
Pause Jerk (:02 in dip)
70% 1×3
75% 2×2
80% 3×1

Pause Power Clean (:02 AK)
70% 2×2
75% 2×2
80% 2×2

Bench Press 8-6-4-2
(make consistent increases)

Weighted Dip 8-6-4-2
(make consistent increases)

Triceps Extension 10-15-20 (decreasing load)
(make consistent increases)

“Only in growth, reform, and change, paradoxically enough, is true security to be found.”
~Anne Morrow Lindbergh