Coach’s Choice
Grab a partner and GO!
I go, U go!
30 Rounds for time:
3 Clean and Jerks 95/65
3 Bar-facing Burpees
3 Deadlifts 95/65
3 Air Squats
-RX+ 135/95
-One partner working at a time.
-Must complete full round before switching.
300m run
Barbell warmup: 5 reps of each movement
-good mornings
-back squats
-elbow rotations
-romanian deadlifts
-hang power cleans
-front squats
-push press
Grab equipment needed for workout and do a few reps of each movement.
7 Rounds for time of:
11 Back Squats, 185#
10 Jerks, 135#
In honor of, U.S. Army Staff Sgt. Patrick Kutschbach, of McKees Rocks, Pennsylvania, died Nov. 10, 2007
To learn more about Kutschbach click here
25-Minute AMRAP of:
7 Muscle-Ups
11 Thrusters, 155#
14 Toes-To-Bar
In honor of U.S. Army First Lieutenant Thomas M. Martin, 27, of Ward, AR, died on October 14, 2007
To learn more about Tom click here
Team of 2!!
30 Minute AMRAP:
100 GHD/Abmat sit-ups
50 Clean and Jerks 135/95
100 HSPU
50 DBall to Shoulder 90/70
*one person works at a time
Rx+= 185/125
400m Run
Line Drills: 10m
Quad Stretch
Knee Hug
Soldier Kicks
Knuckle Drags
Ankle Grab
Samson Lunge
Inchworm
Toe walk
Heel walk
Broad Jump
High Knees
Butt Kicks
Skip for height
Skip for distance
then.. 200m run increase pace
4x400m Run
-Rest 2 Minutes between sets
These should be at 80-90% effort. Score is time for each round.
6 Min AMRAP:
DBall Bear Hug Hold
*every drop 10 Hollow Rocks
Score is weight of DBall
400m Run
:20 on/:10 off (rotate through movements for 4 rounds)
Mt. Climbers
Good Mornings with empty bar
Plank Hold on Elbows
Choose a scale for the Strict HSPU where you can perform 5 consecutive reps. Perform 3 sets of 5 reps. The goal is to stay on the wall for 5. If you need to kick down and reset that is okay, minimize your rest and kick up and finish your set. Rest 2 minutes between sets. Score= the reps you completed. Make sure to put in the comments what scale you used so that you can stay consistent.
If you cannot kick up to the wall unassisted or would like to build strength with your pushups, use the rep scheme 3×8 for the pushups.
We will be continuing this progression for 9 weeks. After each 3 weeks, we will make the progression tougher (for example: if you started with an abmat, you will take away the abmat for the next 3 weeks and perform the same reps.) Below is an example of how the progression will go.
Example: SHSPU
Wk1- 3×5 w/abmat
Wk2- 3×6 w/abmat
Wk3- 3×7 w/abmat
Wk4- 3×5 no abmat
Wk5- 3×6 no abmat
Wk6- 3×7 no abmat
Wk7- 3×5 create a deficit
Wk8- 3×6 create a deficit
Wk9- 3×7 create a deficit
Example: PUSHUPS
Wk1- 3×8 w/bar on rack
Wk2- 3×10
Wk3- 3×12
Wk4- 3×8 lower the bar on the rack
Wk5- 3×10
Wk6- 3×12
Wk7- 3×8 pushups from the ground
Wk8- 3×10
Wk9- 3×12
3 Rounds- 1 Minute Stations
-Hand to Hand Swings 53/35
-Wallballs 20/14
-Toes to Bars
-Rest
Rx+=70/53
Score= total reps for each round
3 min bike
10m inchworm
10m bear crawl
10 dual KB Front rack lunges
10 box jumps
:30 lat stretch with elbows on box
5 empty barbell power cleans
Take one or two sets to work up to 70-75% of your 1 RM Power Clean. Once you get to that number, perform 3 sets of 4 reps at that number. Each set must be touch and go reps.
We will be continuing this progression for 9 weeks. After each 3 weeks, we will add 5-10# based on how heavy you feel like you can go. Below is an example of how the progression will go.
Example:
Wk1- 3×4 at 125
Wk2- 3×5 at 125
Wk3- 3×6 at 125
Wk4- 3×4 at 130-135
Wk5- 3×5 at 130-135
Wk6- 3×6 at 130-135
Wk7- 3×4 at 135-145
Wk8- 3×5 at 135-145
Wk9- 3×6 at 135-145
12 Min AMRAP:
12/9 Cal Bike
10 Burpee Box Jumps 24/20″
50m Dual KB Front Rack Carry 53s/35s
Rx+=70s/53s
50m Carry= 1 rep
On the rower:
7 Moderate pulls
7 Hard pulls
7 Easy pulls
*repeat until 500m is complete
10m spider lunge
10m quad stretch
10 sumo squats
10m burpee broad jumps
10 kip swings
5 empty barbell back squats with 2 second pause at the bottom
Take one or two sets to work up to 70% of your 1 RM Back Squat. Once you get to that number, perform 3 sets of 4 reps at that number. Each squat has a 2 second pause at the bottom (as low as you can go, maintaining proper position.) Rest 2 minutes between sets.
We will be continuing this progression for 9 weeks. After each 3 weeks, we will add 5-10# based on how heavy you feel like you can go. Below is an example of how the progression will go.
Example:
Wk1- 3×4 at 125
Wk2- 3×5 at 125
Wk3- 3×6 at 125
Wk4- 3×4 at 130-135
Wk5- 3×5 at 130-135
Wk6- 3×6 at 130-135
Wk7- 3×4 at 135-145
Wk8- 3×5 at 135-145
Wk9- 3×6 at 135-145
For Time:
21-15-9
Hang Squat Snatch 95/65
C2B Pullups
Rx+=115/80
AMRAP 17min
Run 300m
20 BB Thrusters 45/35
20m Bear Crawl
Rest 1min
AMRAP 12min
Run 200m
10 Strict Pull Ups
10 DBall Squats 90/70
Rest 1 min
AMRAP 7min
Run 100m
15 AbMat Sit Ups
