This Week's Script (091718)

 5am burpees, a nice breakfast, and then child birth. Just another day for this amazing woman!

5am burpees, a nice breakfast, and then child birth. Just another day for this amazing woman!

The Script: Monday 091718

The Strength: Back Squat 

10 EB-10-7-7-7-7

-Squat every :90 to 2:00

-Sets should be heavier than the 10’s from 2 weeks ago 


The Conditioning: 12:00 AMRAP 

8 Clapping Push Ups

10 Tall Box Jumps

12 Toes to Bar 

Taco Loop Run


Burn

5:00 EMOM

10/7 Cal Bike (jog remainder of the minute)


Build 

1x10 EB Strict Press

1x10 Super Light Weight Strict Press 

3x10 Barbell Strict Press 

1x ME at heaviest weight achieved in the 3 sets of 10. Once strict press fails, use push press. 

-Rest :90 between sets 


Pump

3-5x

DLBs (with an empty bar, 10 Upright Rows+10 Front Raises+10 Strict Press)

10-20 Strict Push Ups (steady, not fast. Feel the pump)



The Script: Tuesday 091818

The Stamina: Every 3:00x5

10 Burpees + Redwing Run


The Conditioning: 

50-40-30-20-10 Double Unders

10 S2OH (135#/95#)


Burn

Every 2:00 x5

10/7 Cal Row + 10 Burpees Fast As Possible 


Build

3-5x

7-12 Bent Over Barbell Rows

6 Evil Wheels 


Pump

3-5x

7-12 Alt DB Curls (p/ arm)

10-20 Banded Tricep Press Downs 


The Script: Wednesday 091918

The Conditioning: 16:00 EMOM

M1: 10/7 Cal Row

M2: 7 Hang Cleans (135#/95#)

M3: 10/7 Cal Bike 

M4: 10/7 HSPU 


And then, at 16:00, :45 Max Effort, :15 Transition 

Score is total reps achieved in these final 4 minutes. 


Burn

Every :90

:30 ME Bike/:60 Rest  


Build

3-5x

10 Front Squats at 40-50%

ME Chin Ups 

-Rest :90 Between Sets 


Pump

3-5x 

:20 Banded Glute Ham Bridge

10 Banded Jumping Squats 

Rest :60 Between Sets

And Then, 

3x 10-20 Barbell Curls



The Script: Thursday 092018

The Conditioning: 24:00

400m Run

1 Rope Climb

5 DB Thrusters (50#/35#)

16’ DB Bear Crawl 

5 DB Thrusters 

16’ DB Bear Crawl 



The Script: Friday 092118

The Conditioning: 5 RFT 

5 Overhead Squats (135#/95#)

Taco Loop Sprint

1:00 Rest

-Run heats of 5 every :30 in order to spread out the run.  Go in columns in order to prevent athletes sprinting through lines of squatting athletes. 


Burn

Athletes Choice: Tabata Bike OR Row

-:20 On/:10 Off x 8 Max Effort 


Build

3x5 Deadlift (Heavy as Possible with Perfect Technique.)


Pump

100 Wide Stance Kb Swings In as Few Sets As Possible (53#/35#)

Every Time You Break: Max Effort Chin Ups 




The Script: Saturday 092218

The Conditioning: “Olivia” 

57 Box Jumps

57 Push Press (95#/65#)

57 Med Ball Sit Ups (20#/14#)

57 Lunges w/ DB (35#/20#)

57 C2G Push Ups

57 Kb Swings (53#/35#)

57 Air Squat w/ DB (35#/20#)

57 Plate Burpees