CURRENT TRAINING CYCLE

Every 12 weeks is the start of a training cycle where we have weekly classes dedicated to progress in certain areas (Body building, power, agility etc ).

OCTOBER 17-22


  • 30 Minute Clock

    A. 21-18-15-12-9:
    Thrusters, 95/65lb
    T2B
    (Time cap - 8 minutes)

    B. At 12:00: 18-15-12-9-6:
    Power Cleans, 135/95lb
    Burpees over bar
    (Time cap - 8 minutes)

    C. At 24:00: 21-18-15-12-9:
    Deadlifts, 185/135lb
    Push Ups
    (Time cap - 6 minutes)

  • Core

    4 Sets (3:00) @ 80-90% FS
    3 Front Squats + 3 Back Squats

    B. 5 Rounds
    Min 1 - 7 Squat Snatch, 135/95lb (UB)
    Min 2 - 15 T2B (:45)
    Min 3 - 15 HSPU (:45)

  • Benchmark

    ”Fight Gone Bad” 3 Rounds

    1 Min - Wall Balls, 20/14lb
    1 Min - SDHP, 75/55lb
    1 Min - Box Jumps, 24/20”
    1 Min - Push Press, 75/55lb
    1 Min - Row (calories)
    1 Min - Rest

  • Movement

    A. 4 Rounds
    12 Glute Bridge
    12 KB RDL’s (Building)

    B. 4 Sets
    160’ Double KB OH Carry (Building)
    12 Ring Row

    C. 3 Sets
    10 Supermans @ 1013
    20 Russian Twists, 20/14lb

  • Max Out Day

    4 Attempts (1:30)
    1RM Squat Snatch

    B. Death By:
    25’ Shuttle Runs

    C. AMRAP - 3:00
    Max distance HS Walk

  • 5 Rounds

    400m Run
    Then, 3 rounds of:
    5 Pull ups
    10 Push Ups
    15 Air Squats
    (Time cap - 30 minutes)