BUDDY WEEK! Programming 8.27 – 9.2
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[eliteaccordion][elitetoggle title=Monday 8.27″]
It’s BUDDY WEEK ALL WEEK! Enter here and read the details on how to get sweet prizes!
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FIT
A. EMOM x 5 Sets (15 Min)
1. Strict Barbell Press; x 5; build
2. Strict Tuck/Straight Leg Raises; Max in 20s
3. Rest
B. 15 Minute Amrap
12 Ring Rows
12 Push Ups/ Incline Push Ups
200m Run
COMP
A. EMOM x 5 Sets (15 Min)
1. Strict Barbell Press; @ 20X0; x 5.4.3.2.1
2. Kipping Toes to Bar; Max in 20s
3. Rest
B. 15 Minute Amrap
3 Strict Pull Ups
5 Kipping Pull Ups
7 Hand Release Push Ups
200m Run
Score:
Heaviest Press Weight
Total # Of TTB/HKR
Rounds + Reps
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[eliteaccordion][elitetoggle title=”Tuesday 8.28″]
It’s BUDDY WEEK ALL WEEK! Enter here and read the details on how to get sweet prizes!
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FIT
A. E3MIN x 5 Sets (15 min)
Back Squat; x5; build
B. 15 Minute Amrap – Teams of 2 ( I go, You go, Alternate Movements)
8 Alternating DB/KB Snatch
6 No Push Up Burpees/Burpees
30 Singles/Doubles
COMP
A. E3MIN x 5 Sets (15 min)
Back Squat; @00X1; 5.4.3.2.1
B. 15 Minute Amrap – Teams of 2 ( I go, You go, Alternate Movements)
8 UB Power Snatches 75/55
6 Burpees
30 Double Unders
Score:
Heaviest Back Squat Weight
Rounds + Reps
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[eliteaccordion][elitetoggle title=”Wednesday 8.29″]
It’s BUDDY WEEK ALL WEEK! Enter here and read the details on how to get sweet prizes!
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FIT
A. E2:30MIN x 5 Sets (15 min)
1. Bench Press; x 5; build
B. 30on/30off x 5 Sets (15 min)
1. Bike for Calories
2. American KB Swings
3. Ab Mat Sit Ups
COMP
A. E2:30MIN x 5 Sets (15 min)
1. Bench Press @ 20X1; 3.2.1.3.2.1
B. 30/30 x 5 Sets (15 min)
1. Bike for Calories
2. American KB Swings 70/55
3. V-ups
Score:
Heaviest Bench Weight
Total Reps in workout
Notes:
* I want the second 3.2.1 heavier than the first 3.2.1
* Athletes can start at a different station as they rotate through – this workout will move through as 1,2,3,1,2,3,1,2,3…so on and so forth through the rounds.
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[eliteaccordion][elitetoggle title=”Thursday 8.30″]
It’s BUDDY WEEK ALL WEEK! Enter here and read the details on how to get sweet prizes!
Then send your friend this waiver to fill out ahead of time! Click here
FIT
A. E3MIN x 5 Sets (15 Min)
Front Squat; x5; build
B. 3-4 Sets – NFT Grind (Try to keep it under 20 min)
50yd Reverse Sled Drag; build to tough
15 Ball Slams; heavy, hard, fast
12 DB /KB Suitcase Walking Lunges
Row 30s; build to tough at last round
COMP
A. E3MIN x 5 Sets (15 Min)
Front Squat @ 00X1; 5.4.3.2.1
B. 3-4 Sets – NFT Grind (Try to keep it under 20 min)
50yd Reverse Sled Drag; build to tough
15 Ball Slams; heavy, hard, fast
12 KB Front Rack Walking Lunges
Row 30s; build to tough at last round
Score:
Heaviest FS Weight
Don’t score the conditioning, just grind it out
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[eliteaccordion][elitetoggle title=”Friday 8.31″]
It’s BUDDY WEEK ALL WEEK! Enter here and read the details on how to get sweet prizes!
Then send your friend this waiver to fill out ahead of time! Click here
FIT
A. EMOM x 5 Sets (15 Min)
1. 6-9 Strict Banded Pull Ups
2. 10-20s Side Plank/side
3. Tall Box Jump; build; don’t land lower than a quarter squat BE CAREFUL!
B. 5 Sets – Teams of 2 ( I go, You go, Alternate Rounds)
3 Minute Amrap
3 Deadlifts *Barbell or KB
6 Push Ups/Incline Push Ups
9 Air Squats
1 Minute Rest B/W Rounds
COMP
A. EMOM x 5 Sets (15 Min)
1. Weighted Strict Pull Up; @21X0;l x 1; build
2. 10-15s Side Star Plank/side
3. Tall Box Jump; build; don’t land lower than a quarter squat
B. 5 Sets – Teams of 2 ( I go, You go, Alternate Rounds)
3 Minute Amrap
3 Power Cleans
6 Hand Release Push Ups
9 Air Squats
1 Minute Rest B/W Rounds
Score:
Heaviest Pull Up or Total # of pull ups
Rounds + Reps
Notes:
In conditioning I want you to be able to cycle your first few rounds UB without any problems
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[eliteaccordion][elitetoggle title=”Saturday 9.1″]
It’s BUDDY WEEK ALL WEEK! Enter here and read the details on how to get sweet prizes!
Then send your friend this waiver to fill out ahead of time! Click here
FIT & COMP
A. My Pet Rock – Teams of 2-3
*For this workout, one of the partners must be holding 2xKB/DB in Farmers Walk Position for reps to count.
4 Minutes of Tire Flips
4 Minutes of Burpee Box Jump Overs
4 Minutes Heavy Sandbag or Keg Carry for distance (10 yd Shuttles)
4 Minutes of 10 Yard Plate Pushes
*sub No Push Up Burpee Box Step Overs for
Score: Don’t score, just grind
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[eliteaccordion][elitetoggle title=”Sunday 9.2″]
It’s BUDDY WEEK ALL WEEK! Enter here and read the details on how to get sweet prizes!
Then send your friend this waiver to fill out ahead of time! Click here
FIT & COMP
A. Flow
40 Min Amrap
10 yd Slow Bear Crawl
45s Jump Rope singles
20yd/arm Overhead KB Walk
45s Bike
12 Russian KB Swings
12 Sit Ups
45s Row
12 Alternating Step Ups *work on staying TALL
Score: Don’t score, just flow
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2018 08 25