IWT Thursday

I. Warm Up
     A. 5:00 Airdyne @ 75-80%
     B. 2x thru:
          10 pvc pass throughs
          10 wall squats
            5 burpee broad jumps
          10 air squats

II. IWT
     1. 3 rounds (rest 2:00 between rounds)
          15 Russian KBS @ 97/62
          2:00 rowing, for meters
    (5:00 intermission between part 1 and part 2)
     2. 3 rounds (rest 2:00 between rounds)
          25 wall balls @ 30/20
          2:00 box jumps (step down) @ 30/24
    (5:00 intermission between part 2 and part 3)
     3. 5 sets (rest 1:00 between sets)
          2 strict parallette hspu + 10 kipping parallette hspu
         (increase deficit per set)

Work Wednesday

I. warm up
     i. 5:00 airdyne
    ii. 2x thru:
           10 pass throughs
           10 wall squats
           10 air squats
           30ft handstand walk

II. strength
     i. 5x3 push press, working to a 3RM (rest 2 minutes between sets)

III. conditioning
     i. 5 rounds, for reps, of:
         30 seconds double unders, 30 seconds rest
         30 seconds kb swings @ 53/35, 30 seconds rest
         30 seconds ttb, 30 seconds rest
         30 seconds push up plank hold, 30 seconds rest
         30 seconds bar hang in hollow position, 30 seconds rest
   

Turnt Up Team Tuesday

1) warm up
    --5:00 row (men need to get 1300+ meters, ladies 1200+)
    --2x thru:
         10 pvc pass throughs
           5 wall squats
         10 goblet squats
    -- 4:00 tabata hollow hold from bar w/ false grip using lacrosse balls

2) deadlift
    -- 10x5 (rest 2:00 between sets)

3) team work (3-person team)
    -- for time:
          3000m row (switch every 300m)
          200 power snatch @ 75/55
          100 box jump overs @ 20" (switch every 10)

4) finisher:
      a. 2x : max strict pull ups
      b. 6 sets (as able) : 10-second static arch hold + 5 pull ups (drive straight from hold to 1st PU)

FYF

1) Warm Up:
     a)  5:00 AD @ 70-75% (find a # of calories that get you breathing and make you work a bit)
     b) 2x thru:
           10 pvc pass throughs
           10 wall squats
           10 goblet squats
           10 empty barbell OHS
     c) 2x: 30 second db push press, 30 second rest
           (rest in the overhead position)

2) The Work:
     In a team of 4:
        21,097m ski or row
      (make it happen)
        *if you have a team of 4, you must also complete 300 push ups during the rest portions
        

IWT Thursday

A) warm up 

      5:00 cardio (70-75%) 

      2x thru: 

        10 pvc pass thrus 

        10 wall squats 

        10 jumping squats 

        10 Russian KBS 

        10 broad jumps 

B) IWT work 

     1) Phase I

         3 rounds (rest 2:00 between) 

          12 hang power cleans @ 50%

          2:00 bar facing burpees 

      (5:00 intermission)

     2) Phase II

         3 rounds (rest 2:00 between) 

          12 STO @ same weight 

          2:00 rowing for meters 

      (5:00 intermission) 

     3) Phase III 

        10x2 (rest 1:00 between) of: 

          1 kip + 1 kip to pull + 1 MU + 1 ring dip

Wednesday Work

1) warm up:
      5:00 of cardio (should be at about 70-75% effort)
      2x thru the following:
         10 pvc pass throughs
         10 wall squats
         10 single leg box squats @ 24/20
         30ft handstand walk
         10 empty barbell back squats

2) barbell work
      1 power clean every :30 x 20 reps (10:00)
         @ 50+% (of 1RM clean)

3) EMOM x 20 minutes:
      a) 15 calorie ski (or Assault Bike)
      b) 10 burpee pull ups
      c) 75 double unders
      d) 15 box jumps (step down) @ 24/20

4) finisher: 10 --> 1 ladder of:
        GHD sit ups
        strict handstand push ups

Tuesday April 12th, 2016

1. Squat Program (Week 1, Day 1)
  a. Back Squats
     1x10 @ 50%
     1x10 @ 60%
     1x7 @ 70%
     1x7 @ 75%
     2x4 @ 80%
   (rest 2:00 between sets)
  b. Front Squats
      4x6 @ 70%
   (rest 2:00 between sets)

2. In teams of 3, complete:
     5000m row
     300 push ups
     150 kb swings @ 70/53
     (kb only need to pass chest level)

      * switch as you please
      ** 1 person rowing, 1 person performing PU/KBS, 1 person rest
      *** you must finish the push ups before moving on to KBS
      **** if you complete KBS prior to the row, switch out on the rower until it is completed

3. Finisher 
     a. 3x5 weighted strict pull up, then 3x5 @ 88% of 5RM
     b. EMOM x 12: 
           odd) :05 arch hold + 8 kips + 2 l-sit pull ups
          even) 8 butterfly pull ups + 1 bar muscle up