Daily Workouts
Back Squat
9 x 3 On the Minute
-Week 3 of 3
-Use 40% 1RM Back Squat Barbell Weight
-Use 25-30% Band Tension at lockout
Band Tensions:
#0 Bands: 20-25 lb (small black)
#1 Bands: 35-45 lb (red)
#2 Bands: 50-60 lb (thick black)
#3 Bands: 95-115 lb (purple)
#4 Bands: 145-175 lb (green)
Example:
1RM Back Squat: 315 lb
40% 1RM: 125 lb
40% Band Tension: 95 lb = purple bands
Speed goal: .7 m/s+
3-4 Sets:
8-12 Glute Ham Raises
100 Banded Hamstring Curls
3:00 EMOM
:50 Med Ball Twists
For Time:
800m Run
21 Power Cleans (155/105)
600m Run
15 Power Cleans
400m Run
9 Power Cleans
For Time:
50 Thrusters (95/65)
50 Pull-ups (C2B)
100/80 Calorie Row
Partition reps any way
"McGhee"
30:00 AMRAP
5 Deadlifts (275/185)
13 Push-Ups
9 Box Jumps (24/20")
15:00 AMRAP with a partner:
3 Bar Muscle-ups
10 Air Squats
10/8 Calorie Echo Bike
-Alternate complete rounds with your partner.
15:00 EMOM
8 V-Ups
1 Power Snatch
Back Squat
9 x 3 On the Minute
-Week 2 of 3
-Use 35% 1RM Back Squat Barbell Weight
-Use 25-30% Band Tension at lockout
Band Tensions:
#0 Bands: 20-25 lb (small black)
#1 Bands: 35-45 lb (red)
#2 Bands: 50-60 lb (thick black)
#3 Bands: 95-115 lb (purple)
#4 Bands: 145-175 lb (green)
Example:
1RM Back Squat: 315 lb
35% 1RM: 110 lb
25-30% Band Tension: 95 lb = purple bands
Speed goal: .7 m/s+
3-4 Sets:
8-12 Glute Ham Raises
100/100 Single Leg Banded Hamstring Curls
3:00 EMOM
:45 Med Ball Twists
5 Sets:
3:00 AMRAP:
400m run
Max rep strict pull-ups
1:00 Rest between sets.
12:00 AMRAP
15 Burpees over the erg
15 Wall Balls
20/15 Calorie Row
Conjugate Course
Class at 8AM
5 Rounds for time:
20 Push-ups
30 Air Squats
400m Run
Partner Workout
10 Rounds:
In 2:00, complete:
6 D-ball Cleans over post
12 Bar-facing Burpees
Max Cal Echo bike in remaining time
2:00 Rest
Each athlete completes five 2-minute rounds with 2 minutes rest after each round. If necessary, scale cleans and burpees to a number that can be completed in less than 1:15.
Speed Squats
9 x 3 On the Minute
-Week 1 of 3
-Use 30% 1RM Back Squat Barbell Weight
-Use 25-30% Band Tension at lockout
Band Tensions:
#0 Bands: 20-25 lb (small black)
#1 Bands: 35-45 lb (red)
#2 Bands: 50-60 lb (thick black)
#3 Bands: 95-115 lb (purple)
#4 Bands: 145-175 lb (green)
Example:
1RM Back Squat: 315 lb
30% 1RM: 95 lb\25-30% Band Tension: 95 lb = purple bands
Speed goal: .7 .9 m/s
(we can measure this using a RepOne Velocity Meter)
Today kicks off a 3-week wave of Speed Squats. Priority 1 is movement quality. Priority 2 is speed. Priority 3 is load. If positions and speed are on point, we will increase loading in weeks 2 and 3.
3-4 Sets:
8-12 Glute Ham Raises
3:00 EMOM
:40 Med Ball Twists
5 Rounds for time:
5 Deadlifts (275/185)
15 Push-ups
15 Box Jumps (24"/20")
3 Rounds for time:
20 Front Squats (115/80)
800m Run
Bench Press: 6x5 OT2min.
*week 3/3
Pull-ups, Weighted Pull-ups, Muscle-ups, or Bar MU: 9x3 OT45sec.
Flat Bench Row:
5 x 8
3 Sets:
25 V-ups
1:00 Plank Shoulder Taps
5 Rounds for time:
400m Run
20 DB Snatches
100 ft. Walking Lunge
Partner Workout
16:00 AMRAP
10-20-30...
Wall Balls
Pull-ups (C2B)
Burpees with an extra push-up at the bottom
20:00 EMOM
A. :45 Echo Bike
B. 3 Clean & Jerks (build)
On the bike, ride hard, but be consistent from start to finish. On the clean & jerks, start at a moderate weight and if possible, build in load along the way.
Bench Press: 6x6 OT2min.
*week 2/3
Pull-ups, Weighted Pull-ups, Muscle-ups, or Bar MU: 9x3 OT45sec.
Flat Bench Row: 4 x 10
3 Sets:
20 V-ups
1:00 Plank Shoulder Taps
3 Rounds for time:
15 Deadlifts (225/155)
50 Crossovers
500m Row
20:00 AMRAP
1 Mile Run
Then, in remaining time, complete as many reps as possible of:
Pull-ups, Push-ups, Air Squats
Option A: 3-6-9
Option B: 4-8-12
Option C: 5-10-15
The goal for today's workout is to complete as many reps of pull-ups, push-ups, and squats as possible. Choose the rep scheme (A, B, or C) that you feel will give you the best opportunity to accomplish that goal.
24:00 EMOM
A. :30 Single Arm DB Thrusters (:15 each side)
B. :45 Med Ball Sit-ups
C. 1:00 Row
Power Clean
Build to a heavy single
1 Power Clean + 3 Front Squats
5 Sets at 80%
Tabata Push-ups:
8 Rounds of :20 work, :10 rest
30-20-10 reps for time:
DB Hang Snatch
DB Walking Lunge*
Toes to Rings
*For the lunges, hold one dumbbell in the goblet position