South Naperville Strength Coach Craig's Blog
Fitness and Life
Row 500m
then
5 rounds
7 Barbell High pulls
7 box steps ups
7 Up/Downs
3 round Superset
5 back squats
5 each leg Bulgarian split squats
AMRAP 30:
Max Meter Row
Every 5 Minutes [Starting at 0:00]
5 Burpee Strict Pull-Ups
10 Hang Power Snatches (95/65)
15 Box Jump Overs (24″/20″)
5 rounds
5 burpees
10 knee raises (rig)
100 single jump ropes
Back Squat (Week 6 of 6)
Spend about 10min. working up to a HEAVY 2-3 Rep Max.
Then rest up and go for your 20 rep max!
*Be sure to truly hit that 2-3 Rep Max! It helps a TON in making that weight feel LIGHT on your 20 rep. Trust me, it is NEEDED.
Metcon (Time)
20 Rounds For Time:
5 Double DB Hang Power Cleans (45/30s)
5 Toes-To-Bar
RX+ Men: 50lb DBs
RX+ Women: 35lb DBs
Double DB Hang Power Cleans:
https://www.youtube.com/watch?v=MmcHmvGzEUQ
Accessory Work
Optional: (Pick one)
1.) 3 sets of “21 rep” Landmine Sit-Ups
– Rest 60sec. Between Sets
– Use heaviest weight possible with good form.
https://www.youtube.com/watch?v=J99PE_At6hQ
2.) 3 sets of 20-25 Banded Wood Chops per side
– Rest 60sec. Between Sets
https://www.youtube.com/watch?v=DOGrFtf93kk
911 row with RUCK
2001 meter Ruck
9 Rounds of:
11 Box Jumps or Step Ups with Ruck
11 Sandbag Thrusters
11 Sandbag over the shoulder
11 Sandbag Power Cleans
11 Ruck Push Ups
11 Ruck Swings
11 toes to bar / ruck V Ups
11 Sandbag Deadlifts
11 Sandbag Push Jerks
Then:
Exfil: 2001 meter Ruck
TABATA x 2 20 sec of work 10 sec of rest
#1 Push ups
#2 lunges
5 round superset
6 strict barbell shoulder press
6 KB high pulls
100/80 Calorie Row
50 Dumbbell Hang Power Snatches (50/35)
30 Dumbbell-Facing Burpees
Directly Into..
150ft Single Dumbbell Overhead Walking Lunges (50/35)
*Completed in 6x25ft Increments
3 rounds
25 cal on AAB
10 push ups
10 DB goblet squats
CHALK Shoulder Complex (3 x 1)
1 Rep is:
2 Strict Press
3 Push Press
4 Split Jerk
Rest 2min. Repeat For 3 Total Working Sets.
Metcon (Time)
For Time:
Time Cap: 18min.
9 Rounds:
4 Alternating DB Snatches (70/50lb.)
4 Toes-To-Bar
7 Rounds:
6 Cal Assault Bike
6 Cal Row
5 Rounds:
8 Alternating DB Snatches (70/50lb.)
8 Toes-To-Bar
3 Rounds:
10 Cal Assault Bike
10 Cal Row
CAN YOU FINISH!?
Accessory Work
Optional Bonus Work:
100 Seated Weighted Knee Tucks
– Even bodyweight here is tough
– If you do add weight, choose between 5 and 10lbs.
– Put a 5min. time cap on it
Movement Demo:
https://www.youtube.com/watch?v=OFiw8ZJHKcg