Blog

Thursday 8/22/19

Conditioning:


Team Tosh Sprints
Teams of 2:
3 Rounds:
200 Meter Run
400 Meter Run
600 Meter Run
Row: 250-500-750
Assault Bike: 14/10-28/20-42/30

  • One athlete works at a time while the other rests
  • The flow of the workout goes as follow: 
  • Athlete 1 runs 200 meters, Athlete 2 runs 200 meters
  • Athlete 1 runs 400 meters, Athlete 2 runs 400 meters 
  • Athlete 1 runs 600 meters, Athlete 2 runs 600 meters
  • Repeat that cycle 2 more times for total of 3 rounds each 
  • The score today is total time it takes for athletes to complete the 3 rounds

Wednesday 8/21/19

Conditioning:

Frank the Tank
Part 1
AMRAP 5:00
Buy in: 50 wall balls
AMRAP in time remaining:
12 deadlifts 185/135
12 burpee over bar

-5:00 rest-

Part 2
AMRAP 5:00
Buy in: 35 wall balls
AMRAP in time remaining:
9 deadlifts 225/155
9 burpee over bar

-5:00 rest-

AMRAP 5:00
Buy in: 20 wall balls
AMRAP in time remaining:
6 deadlifts 275/185
6 burpee over bar

Midline:

Accumulate 2:00 in an L Sit

Tuesday 8/20/19

Strength:

Strict Press 5×3
Build across, trying to get heavier than last week 8/13

Conditioning:

“30 Rock”
AMRAP 20:00
30 KB swings 53/35
30 push presses 96/65
21/15 cal bike
30 toes to bar

Monday 8/19/19

Strength:

Stamina Squats
EMOM 12:00
Odd-2 front squat
Even-4 back squat
Barbell at 78% of 3RM back squat

Conditioning:

“Dirty Water”
100 double unders
800m run
60/45 calorie row

Saturday 8/17/19

Teams of 2
For Time
60 pull ups
400m run together
30 overhead squats 115/85
800m run together
30 overhead squats 115/85
400m run together
60 pull ups

Friday 8/16/19

Strength:

Deadlift
3@70%
1@75%
3@70%
1@80%
3@70%
1@85%

Conditioning:

“Hangnail”
AMRAP 16:00
30 DB hang clean and jerk 50/35
(switch hands every 5 reps)
25/18 cal bike
20 burpees over bar
15 deadlift 245/165

Thursday 8/15/19

“Burn Thursday”
0:00 – 12:00
AMRAP 12
100m Overhead Carry R
10 Goblet Squats
100m Overhead Carry L
20 Sit-Ups

14:00 – 32:00
Every 3:00 x6
Odd
Buy In: 15 Weighted Sit-Ups
AMRAP
10 Hollow Presses R
10 Push-Up Knee to Elbow
Even
Buy In: 15 Weighted Sit-Ups
AMRAP
10 Hollow Presses L
10 Dumbbell Reverse Lunges

34:00 – 42:00
8 Min Cap
2 Rounds
200m Run W/ Dumbbell
200m Run
20 Dumbbell Snatches

Wednesday 8/14/19

Strength:

Clean
Every 1:30 for 5 Sets
Pausing clean pull
Low hang squat clean
Front squat

50%-53%-56%-59%-62% of 1RM clean

Conditioning:

“IHOP”
AMRAP 15
60 double unders
30/24 calorie row
5 power cleans 155/105
5 hang squat cleans
5 squat cleans

Tuesday 8/13/19

Strength:

Strict Press
5 sets of 3
Build across to a heavy set of 3

Conditioning:

“Swole Cycle”
8 Rounds
:20 on, :10 off
Strict pull up
Calorie bike/row
Strict handstand push up
Calorie bike/row
*complete all 8 rounds at the strict pull ups before moving to the 8 rounds of assault bike, and so on…

Monday 8/12/19

Strength:

Stamina Squats
EMOM 12:00
Odd – 2 front squats
Even – 4 back squats
Barbell at 75% of 3 RM back squat

Conditioning:

“Hit and Run”
For Time
3 Rounds
400m run
12 DB power snatch 70/50
21 single DB squats

16:00 cap