[et_pb_section fb_built=”1″ custom_padding_last_edited=”off|desktop” next_background_color=”#fbfcfd” admin_label=”Header” _builder_version=”3.19.4″ use_background_color_gradient=”on” background_color_gradient_start=”rgba(38,45,63,0.39)” background_color_gradient_end=”rgba(38,45,63,0.79)” background_color_gradient_overlays_image=”on” background_image=”https://josh-bridges.com/wp-content/uploads/2018/12/IMGL4876-2.jpg” custom_padding=”10vw||10vw||true|false” custom_padding_tablet=”170px||50px|” bottom_divider_style=”ramp” bottom_divider_height=”6vw” bottom_divider_flip=”horizontal”][et_pb_row _builder_version=”3.0.101″][et_pb_column type=”4_4″ _builder_version=”3.0.47″ parallax=”off” parallax_method=”on”][et_pb_text admin_label=”Title” _builder_version=”3.17.6″ header_font=”|700|on|on|||||” header_font_size=”4.9vw” header_font_size_tablet=”7.5vw” header_font_size_last_edited=”on|phone” header_letter_spacing=”0.2em” header_line_height=”1.4em” header_text_shadow_style=”preset3″ header_text_shadow_blur_strength=”0.4em” header_text_shadow_color=”rgba(255,255,255,0.6)” text_orientation=”center” background_layout=”dark” custom_margin=”||” custom_margin_tablet=”|||0vw” custom_margin_phone=”||0px” custom_margin_last_edited=”off|desktop” animation_style=”slide” animation_direction=”top” animation_delay=”100ms” animation_intensity_slide=”10%” header_2_font_size__hover=”26px” header_2_font_size__hover_enabled=”26px” header_2_letter_spacing__hover=”0px” header_2_letter_spacing__hover_enabled=”0px” header_2_line_height__hover=”1em” header_2_line_height__hover_enabled=”1em” header_2_text_shadow_style__hover=”none” header_2_text_shadow_style__hover_enabled=”none” header_2_text_shadow_color__hover=”rgba(0,0,0,0.4)” header_2_text_shadow_color__hover_enabled=”rgba(0,0,0,0.4)”]
Physical Program
[/et_pb_text][/et_pb_column][/et_pb_row][/et_pb_section][et_pb_section fb_built=”1″ admin_label=”About” _builder_version=”3.19.1″ background_color=”#fbfcfd” custom_padding=”0|0px|0|0px|false|false”][et_pb_row custom_padding=”15.0781px|0px|0|0px|false|false” _builder_version=”3.17.6″ gutter_width__hover=”3″ gutter_width__hover_enabled=”3″ parallax_1__hover=”off” parallax_1__hover_enabled=”off” parallax_2__hover=”off” parallax_2__hover_enabled=”off” parallax_3__hover=”off” parallax_3__hover_enabled=”off” parallax_4__hover=”off” parallax_4__hover_enabled=”off” parallax_5__hover=”off” parallax_5__hover_enabled=”off” parallax_6__hover=”off” parallax_6__hover_enabled=”off” parallax_method_1__hover=”on” parallax_method_1__hover_enabled=”on” parallax_method_2__hover=”on” parallax_method_2__hover_enabled=”on” parallax_method_3__hover=”on” parallax_method_3__hover_enabled=”on” parallax_method_4__hover=”on” parallax_method_4__hover_enabled=”on” parallax_method_5__hover=”on” parallax_method_5__hover_enabled=”on” parallax_method_6__hover=”on” parallax_method_6__hover_enabled=”on” use_background_color_gradient__hover=”off” use_background_color_gradient__hover_enabled=”off” background_color_gradient_start__hover=”#2b87da” background_color_gradient_start__hover_enabled=”#2b87da” background_color_gradient_end__hover=”#29c4a9″ background_color_gradient_end__hover_enabled=”#29c4a9″ background_color_gradient_type__hover=”linear” background_color_gradient_type__hover_enabled=”linear” background_color_gradient_direction__hover=”180deg” background_color_gradient_direction__hover_enabled=”180deg” background_color_gradient_direction_radial__hover=”center” background_color_gradient_direction_radial__hover_enabled=”center” background_color_gradient_start_position__hover=”0%” background_color_gradient_start_position__hover_enabled=”0%” background_color_gradient_end_position__hover=”100%” background_color_gradient_end_position__hover_enabled=”100%” background_color_gradient_overlays_image__hover=”off” background_color_gradient_overlays_image__hover_enabled=”off” parallax__hover=”off” parallax__hover_enabled=”off” parallax_method__hover=”on” parallax_method__hover_enabled=”on” background_size__hover=”cover” background_size__hover_enabled=”cover” background_position__hover=”center” background_position__hover_enabled=”center” background_repeat__hover=”no-repeat” background_repeat__hover_enabled=”no-repeat” background_blend__hover=”normal” background_blend__hover_enabled=”normal” allow_player_pause__hover=”off” allow_player_pause__hover_enabled=”off” background_video_pause_outside_viewport__hover=”on” background_video_pause_outside_viewport__hover_enabled=”on” make_fullwidth__hover=”off” make_fullwidth__hover_enabled=”off” use_custom_width__hover=”off” use_custom_width__hover_enabled=”off” width_unit__hover=”on” width_unit__hover_enabled=”on” custom_width_px__hover=”1080px” custom_width_px__hover_enabled=”1080px” custom_width_percent__hover=”80%” custom_width_percent__hover_enabled=”80%” use_custom_gutter__hover=”off” use_custom_gutter__hover_enabled=”off” make_equal__hover=”off” make_equal__hover_enabled=”off” border_radii__hover=”on||||” border_radii__hover_enabled=”on||||” box_shadow_style__hover=”none” box_shadow_style__hover_enabled=”none” box_shadow_color__hover=”rgba(0,0,0,0.3)” box_shadow_color__hover_enabled=”rgba(0,0,0,0.3)” filter_hue_rotate__hover=”0deg” filter_hue_rotate__hover_enabled=”0deg” filter_saturate__hover=”100%” filter_saturate__hover_enabled=”100%” filter_brightness__hover=”100%” filter_brightness__hover_enabled=”100%” filter_contrast__hover=”100%” filter_contrast__hover_enabled=”100%” filter_invert__hover=”0%” filter_invert__hover_enabled=”0%” filter_sepia__hover=”0%” filter_sepia__hover_enabled=”0%” filter_opacity__hover=”100%” filter_opacity__hover_enabled=”100%” filter_blur__hover=”0px” filter_blur__hover_enabled=”0px” mix_blend_mode__hover=”normal” mix_blend_mode__hover_enabled=”normal” animation_style__hover=”none” animation_style__hover_enabled=”none” animation_repeat__hover=”once” animation_repeat__hover_enabled=”once” animation_direction__hover=”center” animation_direction__hover_enabled=”center” animation_duration__hover=”1000ms” animation_duration__hover_enabled=”1000ms” animation_delay__hover=”0ms” animation_delay__hover_enabled=”0ms” animation_intensity_slide__hover=”50%” animation_intensity_slide__hover_enabled=”50%” animation_intensity_zoom__hover=”50%” animation_intensity_zoom__hover_enabled=”50%” animation_intensity_flip__hover=”50%” animation_intensity_flip__hover_enabled=”50%” animation_intensity_fold__hover=”50%” animation_intensity_fold__hover_enabled=”50%” animation_intensity_roll__hover=”50%” animation_intensity_roll__hover_enabled=”50%” animation_starting_opacity__hover=”0%” animation_starting_opacity__hover_enabled=”0%” animation_speed_curve__hover=”ease-in-out” animation_speed_curve__hover_enabled=”ease-in-out” hover_transition_duration__hover=”300ms” hover_transition_duration__hover_enabled=”300ms” hover_transition_delay__hover=”0ms” hover_transition_delay__hover_enabled=”0ms” hover_transition_speed_curve__hover=”ease” hover_transition_speed_curve__hover_enabled=”ease”][et_pb_column type=”1_2″ _builder_version=”3.0.47″ parallax=”off” parallax_method=”on”][et_pb_text admin_label=”Title” _builder_version=”3.16.1″ text_font=”||||||||” ul_font=”||||||||” ol_font=”||||||||” header_font=”||||||||” header_2_font=”||||||||” header_3_font=”Oswald||on|on|||||” header_3_font_size=”12px” header_3_font_size_tablet=”4vw” header_3_font_size_last_edited=”off|desktop” header_3_letter_spacing=”7px” header_3_line_height=”1.6em” header_4_font=”||||||||” header_5_font=”||||||||” header_6_font=”||||||||” custom_margin=”||0px|40px” custom_margin_phone=”|||0px” custom_margin_last_edited=”on|phone” custom_padding=”|5vw||” custom_padding_phone=”|0vw||” custom_padding_last_edited=”on|phone” animation_style=”slide” animation_direction=”left” animation_intensity_slide=”10%” locked=”off” header_font_size__hover=”30px” header_font_size__hover_enabled=”30px” header_letter_spacing__hover=”0px” header_letter_spacing__hover_enabled=”0px” header_text_shadow_style__hover=”none” header_text_shadow_style__hover_enabled=”none” header_text_shadow_color__hover=”rgba(0,0,0,0.4)” header_text_shadow_color__hover_enabled=”rgba(0,0,0,0.4)”]
2019
[/et_pb_text][et_pb_divider color=”#ff4c00″ divider_weight=”2px” height=”2px” _builder_version=”3.16.1″ max_width=”70px” module_alignment=”left” custom_margin=”||8px|” animation_style=”fade” locked=”off”][/et_pb_divider][et_pb_text admin_label=”Title” _builder_version=”3.19.4″ text_line_height=”2em” header_2_font=”Oswald|700|on|on|||||” header_2_font_size=”40px” header_2_font_size_phone=”30px” header_2_font_size_last_edited=”on|phone” header_2_letter_spacing=”0.2em” header_2_line_height=”1.4em” header_2_text_shadow_style=”preset3″ header_2_text_shadow_blur_strength=”0.4em” header_2_text_shadow_color=”rgba(255,255,255,0.6)” custom_margin=”|||30px” custom_margin_tablet=”|||0vw” custom_margin_phone=”||0px” custom_margin_last_edited=”on|phone” locked=”off” animation_style__hover=”none” animation_style__hover_enabled=”none” animation_repeat__hover=”once” animation_repeat__hover_enabled=”once” animation_direction__hover=”center” animation_direction__hover_enabled=”center” animation_duration__hover=”1000ms” animation_duration__hover_enabled=”1000ms” animation_delay__hover=”0ms” animation_delay__hover_enabled=”0ms” animation_intensity_slide__hover=”50%” animation_intensity_slide__hover_enabled=”50%” animation_intensity_zoom__hover=”50%” animation_intensity_zoom__hover_enabled=”50%” animation_intensity_flip__hover=”50%” animation_intensity_flip__hover_enabled=”50%” animation_intensity_fold__hover=”50%” animation_intensity_fold__hover_enabled=”50%” animation_intensity_roll__hover=”50%” animation_intensity_roll__hover_enabled=”50%” animation_starting_opacity__hover=”0%” animation_starting_opacity__hover_enabled=”0%” animation_speed_curve__hover=”ease-in-out” animation_speed_curve__hover_enabled=”ease-in-out”]
Mar 11-17
[/et_pb_text][et_pb_image src=”https://josh-bridges.com/wp-content/uploads/2018/12/IMGL4706.jpg” disabled_on=”on|on|off” _builder_version=”3.18.6″ border_radii=”||10vw||” box_shadow_style=”preset3″ box_shadow_vertical=”72px” box_shadow_blur=”80px” box_shadow_spread=”-32px” box_shadow_color=”rgba(149,173,193,0.55)” custom_margin=”|||30px” custom_margin_phone=”|||0px” custom_margin_last_edited=”on|phone” locked=”off” show_in_lightbox__hover=”off” show_in_lightbox__hover_enabled=”off” url_new_window__hover=”off” url_new_window__hover_enabled=”off” use_background_color_gradient__hover=”off” use_background_color_gradient__hover_enabled=”off” background_color_gradient_start__hover=”#2b87da” background_color_gradient_start__hover_enabled=”#2b87da” background_color_gradient_end__hover=”#29c4a9″ background_color_gradient_end__hover_enabled=”#29c4a9″ background_color_gradient_type__hover=”linear” background_color_gradient_type__hover_enabled=”linear” background_color_gradient_direction__hover=”180deg” background_color_gradient_direction__hover_enabled=”180deg” background_color_gradient_direction_radial__hover=”center” background_color_gradient_direction_radial__hover_enabled=”center” background_color_gradient_start_position__hover=”0%” background_color_gradient_start_position__hover_enabled=”0%” background_color_gradient_end_position__hover=”100%” background_color_gradient_end_position__hover_enabled=”100%” background_color_gradient_overlays_image__hover=”off” background_color_gradient_overlays_image__hover_enabled=”off” parallax__hover=”off” parallax__hover_enabled=”off” parallax_method__hover=”on” parallax_method__hover_enabled=”on” background_size__hover=”cover” background_size__hover_enabled=”cover” background_position__hover=”center” background_position__hover_enabled=”center” background_repeat__hover=”no-repeat” background_repeat__hover_enabled=”no-repeat” background_blend__hover=”normal” background_blend__hover_enabled=”normal” allow_player_pause__hover=”off” allow_player_pause__hover_enabled=”off” background_video_pause_outside_viewport__hover=”on” background_video_pause_outside_viewport__hover_enabled=”on” use_overlay__hover=”off” use_overlay__hover_enabled=”off” show_bottom_space__hover=”on” show_bottom_space__hover_enabled=”on” align__hover=”left” align__hover_enabled=”left” force_fullwidth__hover=”off” force_fullwidth__hover_enabled=”off” always_center_on_mobile__hover=”on” always_center_on_mobile__hover_enabled=”on” border_radii__hover=”on||||” border_radii__hover_enabled=”on||||” box_shadow_style__hover=”none” box_shadow_style__hover_enabled=”none” box_shadow_color__hover=”rgba(149,173,193,0.29)” box_shadow_color__hover_enabled=”rgba(0,0,0,0.3)” max_width__hover=”100%” max_width__hover_enabled=”100%” filter_hue_rotate__hover=”0deg” filter_hue_rotate__hover_enabled=”0deg” filter_saturate__hover=”100%” filter_saturate__hover_enabled=”100%” filter_brightness__hover=”100%” filter_brightness__hover_enabled=”100%” filter_contrast__hover=”100%” filter_contrast__hover_enabled=”100%” filter_invert__hover=”0%” filter_invert__hover_enabled=”0%” filter_sepia__hover=”0%” filter_sepia__hover_enabled=”0%” filter_opacity__hover=”100%” filter_opacity__hover_enabled=”on” filter_blur__hover=”0px” filter_blur__hover_enabled=”on” mix_blend_mode__hover=”normal” mix_blend_mode__hover_enabled=”normal” animation_style__hover=”none” animation_style__hover_enabled=”none” animation_repeat__hover=”once” animation_repeat__hover_enabled=”once” animation_direction__hover=”center” animation_direction__hover_enabled=”center” animation_duration__hover=”1000ms” animation_duration__hover_enabled=”1000ms” animation_delay__hover=”0ms” animation_delay__hover_enabled=”0ms” animation_intensity_slide__hover=”50%” animation_intensity_slide__hover_enabled=”50%” animation_intensity_zoom__hover=”50%” animation_intensity_zoom__hover_enabled=”50%” animation_intensity_flip__hover=”50%” animation_intensity_flip__hover_enabled=”50%” animation_intensity_fold__hover=”50%” animation_intensity_fold__hover_enabled=”50%” animation_intensity_roll__hover=”50%” animation_intensity_roll__hover_enabled=”50%” animation_starting_opacity__hover=”0%” animation_starting_opacity__hover_enabled=”0%” animation_speed_curve__hover=”ease-in-out” animation_speed_curve__hover_enabled=”ease-in-out” hover_transition_duration__hover=”300ms” hover_transition_duration__hover_enabled=”300ms” hover_transition_delay__hover=”0ms” hover_transition_delay__hover_enabled=”0ms” hover_transition_speed_curve__hover=”ease” hover_transition_speed_curve__hover_enabled=”ease” box_shadow_blur__hover=”120px”][/et_pb_image][/et_pb_column][et_pb_column type=”1_2″ _builder_version=”3.0.47″ parallax=”off” parallax_method=”on”][et_pb_text _builder_version=”3.16.1″ text_font=”Oswald||on||||||” text_text_color=”#2a2a2a” text_font_size=”22px” text_line_height=”2em” animation_style=”fold” animation_direction=”left” animation_intensity_fold=”5%” animation_starting_opacity=”100%” locked=”off”]
Hey Guys,
Putting in 19.3, 19.4, and 19.5 in on Monday’s for everyone to either take their first crack at, or re-do it. Hope you guys are having fun with the open. My suggestions for 19.3-
Lunges- BREATHE. These shouldn’t be too challenging.
Step Ups- BREATHE and KEEP MOVING. These will be over before you know it. You can tax your legs as you do not need them for the rest of the workout.
SHSPU- Small sets with minimal rest, do NOT open with sets of 10-15, unless you absolutely crush SHSPU. I’d do quick sets of 5. If you aren’t so good with them, 3’s, or fast singles if you struggle with them.
HSW- Send it.
-Josh
[/et_pb_text][et_pb_text _builder_version=”3.16.1″ text_line_height=”2em” animation_style=”fold” animation_direction=”left” animation_intensity_fold=”5%” animation_starting_opacity=”100%” locked=”off”]
[/et_pb_text][/et_pb_column][/et_pb_row][et_pb_row custom_padding=”0px||” _builder_version=”3.18.6″][et_pb_column type=”4_4″ _builder_version=”3.0.47″ parallax=”off” parallax_method=”on”][et_pb_text _builder_version=”3.18.6″][/et_pb_text][/et_pb_column][/et_pb_row][et_pb_row _builder_version=”3.19.1″][et_pb_column type=”1_3″ _builder_version=”3.19.1″ parallax=”off” parallax_method=”on”][et_pb_toggle title=”Monday Mar 11th Military ” _builder_version=”3.19.4″]
19.3 OPTIONAL for Military (if you’d like to try)
Run
1mile moderate
400 walk
1mile faster then last time
400 walk
1 mile faster then 2nd mile
3 sets
21-15-9 cal row
42-30-18 push-up
Rest 3 min between sets
3 sets not for time
10 strict toes to bar
25 sit-ups
[/et_pb_toggle][/et_pb_column][et_pb_column type=”1_3″ _builder_version=”3.19.1″ parallax=”off” parallax_method=”on”][et_pb_toggle title=”Monday Mar 11th Comp” _builder_version=”3.19.4″]
19.3 Re-Do or First crack. If you are satisfied with your score, don’t worry about going again and just do the pieces below. If you are going to do 19.3, then Skip the 5 sets piece.
5 sets start new set every 7 min
25 cal bike
15 burpee box jump overs 24″
250 row
15/10 strict hspu
Power snatch
6×3
Snatch pulls
5×3
Front squat
4×10 on 2:30 @75%
3 rds
20 ttb
20 dbsnatch 100#/70#
[/et_pb_toggle][/et_pb_column][et_pb_column type=”1_3″ _builder_version=”3.19.1″ parallax=”off” parallax_method=”on”][et_pb_toggle title=”Monday Mar 11th Fitness” _builder_version=”3.19.4″]
19.3
JB Scaled Version-
Amrap 10 minutes
200′ Lunge with Db or KB in front rack
50 Box step ups with DB or KB,. If no box- do 80 Air Squats with DB/KB.
50 Hand Release Push Ups
200′ Bear Crawl
[/et_pb_toggle][/et_pb_column][/et_pb_row][et_pb_row _builder_version=”3.19.1″][et_pb_column type=”1_3″ _builder_version=”3.19.1″ parallax=”off” parallax_method=”on”][et_pb_toggle title=”Tuesday Mar 12th Military” _builder_version=”3.19.4″]
Front squat
4×7 @75%
9 min amrap
10burpees
8 strict pull up
6 devil press 55#/40#
30 squat clean and jerks for time
155#/105#
[/et_pb_toggle][/et_pb_column][et_pb_column type=”1_3″ _builder_version=”3.19.1″ parallax=”off” parallax_method=”on”][et_pb_toggle title=”Tuesday Mar 12th Comp” _builder_version=”3.19.4″]
8 sets
20 cal ski
200 ft sandbag carry 150#/100#
20 Kb lung steps 70/53#
Rest 1 min between sets
Clean and jerks
6×3
70-80%
Clean pulls
5×3
90-100%
5 sets
Rest 1:1
400 meter run true form
10 clean and jerks 185/135
[/et_pb_toggle][/et_pb_column][et_pb_column type=”1_3″ _builder_version=”3.19.1″ parallax=”off” parallax_method=”on”][et_pb_toggle title=”Tuesday Mar 12th Fitness” _builder_version=”3.19.4″]
Leg Flush out:
3 mile bike ride
When you get back
EMOM 12:
1. 20 Flutter Kicks
2. 40 Mountain Climbers
3. 20 Russian Twists
[/et_pb_toggle][/et_pb_column][/et_pb_row][et_pb_row _builder_version=”3.19.1″][et_pb_column type=”1_3″ _builder_version=”3.19.1″ parallax=”off” parallax_method=”on”][et_pb_toggle title=”Wednesday Mar 13th Military” _builder_version=”3.19.4″]
Swim
Warm up
100 swim
4×50 on min
100 kick
4×50 on min
100 pull
Main
1200
Rest 1 min
500
Rest 1 min
200
Rest 1 min
6×25 hard on 35 seconds
Tread water for
8 min
Snatch
Work up to heavy
Then
10 min
3 snatch power snatch on min plus 4 burpee
You pick weight
[/et_pb_toggle][/et_pb_column][et_pb_column type=”1_3″ _builder_version=”3.19.1″ parallax=”off” parallax_method=”on”][et_pb_toggle title=”Wednesday Mar 13th Comp” _builder_version=”3.19.4″]
5 rds
10 cal bike
5/3 strict mu
5rds
10 cal bike
5/3 muscle ups
Bench press
Work up to heavy
4×10 @ 70% of heavy
Then
Jerk Doubles
5×2 @ 70% across
Run
4 miles at a moderate pace
[/et_pb_toggle][/et_pb_column][et_pb_column type=”1_3″ _builder_version=”3.19.1″ parallax=”off” parallax_method=”on”][et_pb_toggle title=”Wednesday Mar 13th Fitness” _builder_version=”3.19.4″]
Warm up
6 Minute Amrap
3 Push ups
6 Air Squats
9 sit ups
TABATA (:20 on :10 off x8)
Do each station for 8 rounds before moving onto next-
1. Wall Climbs
2. Kettlebell or DB Swings
3. Burpees
4. Hollow Rocks (scale to hollow holds)
[/et_pb_toggle][/et_pb_column][/et_pb_row][et_pb_row _builder_version=”3.19.1″][et_pb_column type=”1_3″ _builder_version=”3.19.1″ parallax=”off” parallax_method=”on”][et_pb_toggle title=”Thursday Mar 14th Military” _builder_version=”3.19.4″]
Rest Day
[/et_pb_toggle][/et_pb_column][et_pb_column type=”1_3″ _builder_version=”3.19.1″ parallax=”off” parallax_method=”on”][et_pb_toggle title=”Thursday Mar 14th Comp” _builder_version=”3.19.4″]
50-40-30-20-10 cal bike
25-20-15-10-5 tire flip
If no tire, Power Cleans at 185/135
Snatch 6×3 (1.1.1)
@85%. Rest :10 between singles.
Snatch Pulls @ 100%
5×3
Then accessory work
5 sets not for time
20 lat pull downs
10 strict dips 90#/60#
10 ghr
10 back extensions
[/et_pb_toggle][/et_pb_column][et_pb_column type=”1_3″ _builder_version=”3.19.1″ parallax=”off” parallax_method=”on”][et_pb_toggle title=”Thursday Mar 14th Fitness” _builder_version=”3.19.4″]
Rest Day
[/et_pb_toggle][/et_pb_column][/et_pb_row][et_pb_row _builder_version=”3.19.1″][et_pb_column type=”1_3″ _builder_version=”3.19.1″ parallax=”off” parallax_method=”on”][et_pb_toggle title=”Friday Mar 15th Military” _builder_version=”3.19.4″]
Run
10×100 meters on min
These are sprints
Assault bike
Goal is 100 cals
Every min including start perform 5 thrusters @115#/75#
100’ walking lunge holding 55#db’s/40#
30 box step ups 24” /20″ holding db’s
30 ring dips strict
100’ walking lunge holding db’s
[/et_pb_toggle][/et_pb_column][et_pb_column type=”1_3″ _builder_version=”3.19.1″ parallax=”off” parallax_method=”on”][et_pb_toggle title=”Friday Mar 15th Comp” _builder_version=”3.19.4″]
2 hour mountain bike or bike, or just get outside for the AM/PM. Whatever comes before the session, if possible.
Squat clean plus front squat
On the 2 min @265 (should be 80% of max)
1+5 (i.e. 1 clean 5 FS)
2+4 x 2 sets
3+3
4+2
5+1
6+0
21-15-9
135/95 thruster
Ctb pull up
Swim
5×50 on min
3sets
3×100 on 1:30 pace so start new hundred every 1:30
Rest 1:30 between sets
100 breath every 4 strokes
Rest 1 min
100 all out
Rest
4×25 underwater no breath
[/et_pb_toggle][/et_pb_column][et_pb_column type=”1_3″ _builder_version=”3.19.1″ parallax=”off” parallax_method=”on”][et_pb_toggle title=”Friday Mar 15th Fitness” _builder_version=”3.19.4″]
Running intervals-
Take last weeks 5k time, find your average mile time.
Then-
Run 1200m at Mile pace
walk 200 m
Run 600m at slightly faster than mile pace
walk 200 m
Run 800m at mile pace
walk 200 m
Run 400m at faster than mile pace
walk 200 m
Run 400 m at mile pace
walk 200 m
Run 400m at fastest pace
walk 200m
Cool down jog for 5 minutes
[/et_pb_toggle][/et_pb_column][/et_pb_row][et_pb_row _builder_version=”3.19.1″][et_pb_column type=”1_3″ _builder_version=”3.19.1″ parallax=”off” parallax_method=”on”][et_pb_toggle title=”Saturday Mar 16th Military” _builder_version=”3.19.4″]
3 sets
15 bench 185/115
15 sandbag cleans 150#/100#
Rest 1:1
4 sets
100’ sled push moderate
100’ farmers carry moderate
5 rope climbs
Rest 2 min between
2 sets
Max pull ups
Max push ups
Max sit-ups.
Rest
5 min between
[/et_pb_toggle][/et_pb_column][et_pb_column type=”1_3″ _builder_version=”3.19.1″ parallax=”off” parallax_method=”on”][et_pb_toggle title=”Saturday Mar 16th Comp” _builder_version=”3.19.4″]
Do one workout every hour
0:00
BULL
2 rds
200 double unders
50 ohs 135/95#
50 pull ups
1 mile run
60:00
3 rds
200′ sled push 365#/255# total weight
20 clean and jerk 155#/105#
120:00
Dae han
3 rds
800 meter run Carring 55#/40# db just one
3 rope climbs 15′
12 thrusters 135#/95#
[/et_pb_toggle][/et_pb_column][et_pb_column type=”1_3″ _builder_version=”3.19.1″ parallax=”off” parallax_method=”on”][et_pb_toggle title=”Saturday Mar 16th Fitness” _builder_version=”3.19.4″]
Strict Press-
Build to a heavy triple.
Then drop sets-
5 x 5 at 80% of triple. Rest 2-3 Mimnutes between sets.
If you do not have a barbell, use KB or DB and accumulate 50 presses per side. If it is too heavy to strict press, push press.
Metcon-
Amrap 5-
6 burpees over bar
6 deadlifts (135/95) (or use DB, KB, etc)
[/et_pb_toggle][/et_pb_column][/et_pb_row][et_pb_row _builder_version=”3.19.1″][et_pb_column type=”1_3″ _builder_version=”3.19.1″ parallax=”off” parallax_method=”on”][et_pb_toggle title=”Sunday Mar 17th Military” _builder_version=”3.19.4″]
Rest Day
[/et_pb_toggle][/et_pb_column][et_pb_column type=”1_3″ _builder_version=”3.19.1″ parallax=”off” parallax_method=”on”][et_pb_toggle title=”Sunday Mar 17th Comp” _builder_version=”3.19.4″]
Rest Day
[/et_pb_toggle][/et_pb_column][et_pb_column type=”1_3″ _builder_version=”3.19.1″ parallax=”off” parallax_method=”on”][et_pb_toggle title=”Sunday Mar 17th Fitness” _builder_version=”3.19.4″]
Rest Day
[/et_pb_toggle][/et_pb_column][/et_pb_row][/et_pb_section]
Comments