07.19.18

Since most people cannot commit to 5 consecutive months of training at a gym, we want to express our thankfulness to those active athletes who have been with us for at least five years:

-Coach Amy

-Coach Matt

-Erica

-Jax

-Jon (JM2)

-Justin H.

-Kyle

-Reggie

Sport & Performance

Juggernaut 2/12

1.bench 55% x 5, 62.5% x 5, 67.5% 10 x 3 in 15 min.

2.push press 5-5-5-5 work to heavy in 10 min.

3 rounds for time of:

-4 deadlift #315m #225f (Sport) or #275m #185f

-8 burpee

-12 pullups

-200m run

Fitness

1.bench 5 x 3 @ 85% of heaviest 5 done on Mon.

2.press 5-5-5-5 work to heavy in 10 min.

3 rounds for time of:

-4 power clean #135m #95f

-8 toes to bar

-12 hand release pushups

-200m run

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07.18.18

Sport & Performance

1.snatch pull (to hip) + snatch high pull + snatch off blocks (@ knee) work to challenging in 12 min.

2.clean pull (to upper thigh) + clean (@knee) work to challenging in 12 min.

AMRAP in 12 min. of:

-12 kettlebell swings #70m #53f

-15 box jump overs”24m “20f

-18 burpees

Fitness

1.2 high hang power clean + 1 front squat work to challenging in 12 min.

2.push press 5-5-5-5 work to a heavy 5 in 12 min.

AMRAP in 12 min. of:

-10 kettlebell swings #53m #35f

-12 box jump “24m “20f

-14 burpee

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Watch:

 

Read:

Build Bombproof Pulling Blocks

07.17.18

Sport & Performance

1.deadlift 5-5-5-5-5 work to a heavy 5 in 15 min.

alternating EMOM for 12 min. of:

-10/8 cal. on bike

-35 double unders

-10 burpees

Fitness

1.deadlift 5-5-5-5-5 work to a heavy 5 in 15 min.

3 rounds for time of:

-10 pullups

-20 wall ball #20m #14f

-30 hand release pushups

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Justin will be representing Quantico in the Marine Corps High Intensity Tactical Training  (HITT) Championships in September.

07.16.18

We want to continue to express our gratitude towards our athletes who have so generously shared a great deal of their time with us.  Four years is the time it takes to graduate high school; four years is the time it takes most to graduate college.  The following active athletes have been with us for at least four years:

-Brandon

-Liz

-Tangie

-Karl

Sport & Performance

1.squat 5-5-5-5-5 work to a heavy 5 in 15 min.

Juggernaut 1/12

2.bench 60% 10 x 5 (off 3RM on 07.06.18)

3 rounds of:

-12 pullup

-row 250m

-7 front squat #225m #155 (Sport) or #185m #125f (Performance)

Fitness

1.squat 5-5-5-5-5 work to a heavy 5 in 15 min.

2.bench 5-5-5-5-5 work to a heavy 5 in 15 min.

3 rounds of:

-15 situps

-200m run

-7 front squat #115m #75f

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07.15.18

Active rest day

spend 60-90 minutes of physical activity with friends or family.

We hope you enjoyed your deload week.  The strength layout you saw this past week will be how things will be for the next 6 weeks. This cycle will focus on upper body strength development. Because summer.

07.14.18

Sport & Performance

1.jerk work to a moderate 3 in 12 min.

2.power clean work to a moderate 3 in 12 min.

AMRAP in 15 min. of:

-60 wall ball #20m #14f

-40 hang power clean #155m #105f

-20 bastards

Fitness

1.power clean 3-3-3-3-3 work to a moderate 3 in 12 min.

2.split jerk 3-3-3-3-3 work to a moderate 3 in 12 min.

AMRAP in 15 min. of:

-40 cal. row/bike/ski/run

-20 hang power clean #95m #65f

-400m run

-20 shoulder to overhead anyway #95m #65f

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Rob goes overhead while Reggie rows.

 

07.13.18

Sport & Performance

1.squat 10-10-10-10-10 work to a heavy 10 in 12 min.

for time:

-50 cal. row/bike/ski/run

-50 burpee box jump overs “24m “20f

Fitness

1.front squat 10-10-10-10-10 work to a heavy 10 in 12 min.

for time:

-50 wall ball #20m #14f

-35 box jump “24m “20f

-20 kettlebell swing #53m #35f

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