Monday, April 22, 2019
“A Mile & A Barbell” by DB
For Time:
-400m Run
-4 G2O 165/115 RX+ 205/135 MRX 135/95
-200m Run
-2 S2O
-400m Run
-4 G2O
-200m Run
-2 S2O
-400m Run
-4 G2O
Saturday, April 20, 2019
“Tabata Today” by DB
For Max Reps of Each Exercise:
-Tabata Russian KBS 88/70/55/45/35/25lbs
Rest 2 minute/rotate
-Tabata Push Press 55/45 75/55 95/65115/75
Rest 2 minute/rotate
-Tabata T2B or Bar V-Ups
Rest 2 minute/rotate
-Tabata Box Jumps 34/30/24/20/18/12″
Rest 2 minute/rotate
-Tabata WallBall Sit-Ups (unanchored) 20/14/10lbs
Rest 2 minute/rotate
-Tabata Hip Extensions
Rest 2 minute/rotate
-Tabata SDHP 55/45 75/55 95/65 115/75
The Tabata interval is 20 seconds of work followed by 10 seconds of rest for 8 intervals or 4min. *This is 28 minutes worth of Tabata training and 12min rest for a total of 40min. **Athletes can pick order of exercises**
Friday, April 19, 2019
Master Qualifier Event 3 2018
16 to 54 20/14lbs 10/9′ 55+ 20/10lbs 9′
14 to 15 14/10lbs 9′
20min AMRAP:
-50 WallBalls
-100 Doubles
-50ft Handstand Walk
-100 Doubles
-50cal Row
-100 Doubles
-50ft Handstand walk
-100 Doubles
OR
20min AMRAP:
-10 WallBalls
-200m ROW, Run or A-Bike or 50 Doubles
-10 HSPU or 10 S2O 135/95 MRX 115/75
-200m ROW, Run or A-Bike (opposite of last)
-50ft Bear Crawl or 25ft Handstand Walk or 5 WallWalks
**-45m Sled Push for 200m 55lb/35lbs RX+ 75/55lbs MRX 45/25lbs
Thursday, April 18, 2019
Weakness Work/Progression/Strength
Training (Athlete makes 3 choices based on greatest weaknesses and choices each min, with a rest/adjustment on 4th min)
List is not all inclusive, use progressions to build up/develop
15min set-up and prep for EMOM Training
Alternating EMOM for 28 minutes
– 1-2 Rope Climb w/feet or Legless
– 8 Pistols (4 each leg)
– 2-4 Squat/Pwr Clean at 50-75% of 1 RM
– 2-4 Squat/Pwr Snatch at 50-75% of 1 RM – 2-5 Muscle-ups (bar or ring)
– 3-5 Ring Dips (strict or kipping)
– 3-5 Pull-ups (strict or kipping)
– 3-10 HSPU deficit, parallette, strict, kip
– 10-50ft Handstand Walk
– 30-40 Double unders or 10-15 attempts
– ODD Lifts/ Odd Objects
i.e. 1st min = 2 MU progressions – 2nd min = 4 HSPU – 3rd min = 6 Pistols 4th min = Rest