4 sets for quality:
10 Dumbbell deadlifts (both heads of the dumbbell touch the ground)
10 Dumbbell Front squats
10 Dumbbell push press
10 lateral burpees over both dumbbells
You pick the weight, use the same weight for all movements. 50/35 has historically been the RX weight for dumbbells. See 18.0 burpee standards for the lateral burpees over dumbbells standard

Rest as needed between sets.

Monday 12th February 2018

BARBELL OVERHEAD AND BAR GYMNASTICS WORK

With a running clock…

EMOM X 10

Even Minutes: 5 Strict Presses
Odd Minutes: 5 Strict Toes-to-Bars

Rest 2 minutes, then…

EMOM X 10

Even Minutes: 5 Push Presses
Odd Minutes: 5 Kipping Toes-to-Bars

Rest 2 minutes, then…

EMOM X 10

Even Minutes: 5 Push Jerks
Odd Minutes: 5 Bar Muscle-Ups

The barbell comes off the floor and all sets should be heavy but unbroken. You may go up in weight each set as appropriate, or choose to perform sets across. Scale the Toes-to-Bars as needed to Hanging Knee Raises, and the Bar Muscle-Ups to either Chest-to-Bar Pull-Ups (jumping if needed) or Jumping Bar Muscle-Ups. Scaling volume by cutting a rep or two on the gymnastics movements is also an option.

110 min

1.Skill
A. HSW practice for 15 min

2.Rehab, 2 rounds:
A1. Straight leg monster walk 20
A2. Single leg KB deadlift 15 x 16 kg
A3. Gmed. w/band 20
A4. Plank hold 75 s
A5. Reverse hyper 15

3.EMOM for 30 min, 5 rounds:
1) 6 HSPU
2) 6 C2B
3) 6 cal AB
4) 8 T2B
5) 8 cal row
6) 8 pistols

138/160

110 min

1.Rehab:
A1. Straight leg monster walk 20 + 20, 2 x left, 3 x right
A2. Single leg KB deadlift 15 x 12 kg 3 x left & right
A3. Gmed. w/band 20 x 20, 2 x left, 3 x right
A4. Plank hold 75 sec. x 2
A5. Side plank hold 2 x 30 sec./side

2.Strength
A. Back rack reverse lunges, 8/side
50 55 60 62.5 kg
B. Single leg extension
3 x 12 x 27 kg
C. Abduction
12 x 50 2 x 12 x 55 kg
D. Quads machine
10 x 60 3 x 10 x 65 kg
E. Hamstring machine
4 x 8 x 45 kg
F. Back extension
3 x 10 x 55
G. 2 rounds:
- 12 side bend w/KB 12 kg
- 10 leg raises
- 15 reverse hyper

3 sets for quality:
10/arm landmine row

10/arm landmine press

20 Alternating Single Leg Cross-body Toes to bar. Touch the bar outside the opposite hand

E3MOM, for 6 minutes (2 sets):
Push Jerk x 8-10 reps @ 40-50% of 1-RM Jerk
(3 second pause in dip, 3 second pause in receiving)

immediately followed by. . .

E3MOM for 6 minutes (2 sets):
Push Jerk x 6-8 reps @ 50-60% of 1-RM Jerk
(2 second pause in dip, 2 second pause in receiving)

immediately followed by. . .

E3MOM for 6 minutes (2 sets):
Push Jerk x 4-6 reps @ 60-70% of 1-RM Jerk
(1 second pause in receiving)

APRES WORKOUT

10 min Dynamic Warm Up

3 stations, 4 ppl per station, 10 mins per station 2 mins b/w

RUN & DUMP
CURVE
.03 / .05 / .07 / .09 / .07 / .05 / .03
MB BOULDER HOLDER LAPS
2 / 4 / 6 / 8 / 6 / 4 / 2
10 mins

WAM BAM SLAM
DL ROPE SLAM
20 / 30 / 40 / 50 / 40 / 30 / 20
DBL MINI BAND SQ JUMPS
10 / 15 / 20 / 25 / 20 / 15 / 10

TWIST & SHOUT
Sup BB hold Alt Leg Lift ( / )
10 / 20 / 30 / 40 / 30 / 20 / 10
Dowel Hollow Hold
10 / 20 / 30 / 40 / 30 / 20 / 10

Partners swap exercises after completing distance/reps

THEN. BRUNCH.

Friday 9th February 2018

"Fire engine"

Complete As many rounds as possible in 20 mins of:

100 metres Run with Plate 10/5 kg
100 metres Running Backward
100 Disk Hops

Post results to comments.

In teams of 3, with one partner working at a time, alternate complete rounds of the following for time…

30 Rounds (10ea):
15 Kettlebell Swings 24/16
7 Thrusters 40/30kg

Both the kettlebell and barbell should be light-medium and unbroken.

Post time, Rx, and partners to comments.

Wednesday 7th February 2018

FRONT SQUAT

Work up to a medium-heavy Front Squat from the floor via a Power Clean.

Post loads to comments.

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For Time:
15-12-9
Front Squats 135/95
Handstand Push-Ups

The Front Squats should be light-medium and unbroken on the fast end. Scale ROM (2 AbMats max) on the Handstand Push-Ups or to Box Piked as needed.

Post time and Rx to comments.