Author: nathancorrigal

Wk 5 – May. 29Monday – Press/WCU Linear + EMOM Mixed MAP

A1. Press @ 11×1, 1 tough rep x 5 sets, 1:30 min -*go for a PR on last set

A2. Weighted Pronated Pullup @ 21×1, 1 rep x 5 sets, 1:30 min *see if people can accumulate 60 seconds of negatives right back to back in one set here!

B. EMOM x 10 minutes @ high effort/85-90%:

1st – 5 Double KB Thrusters @ 16/24kg/arm – handles together @ bottom

2nd – 30 sec Rowing* eave rower/airbike as needed

(5 min rest)

EMOM x 10 minutes @ high effort/85-90%:

1st – 10 Push-Ups + 10 Air Squats *scale the push-up reps as needed

2nd – 30 sec AirBike – ensure people are getting calories on this and not dogging it

A. Shoulder to OH, 2-3 reps every min x 10 minutes – practice Push Press and Push Jerks – good practice for anyone thats in the competition as wellB. AMRAP in 30 minutes: – teams of 2 – share the work as needed

1k Rowing

100m Farmers Carry @ 24kg/32kg – stop sign and back 

21 Ring Push-Ups

15 Axle Bar Deadlifts or Barbell Deadlifts @ 105/155lbs

9 Toes to Rings

Friday – Upper Assistance + 30 min LSD MAP (core/grip/skill)
A. Strict Supinated/Pronated/Ring Pullups @ 21×1, 10 reps every 3 min x 4 sets *does not have to be unbroken
A. Supinated/Pronated Negatives @ 50×1, 10 reps x 4 sets, 3 min
A. Pendlay Rows @ 20×1, 3 tough reps every 30 sec x 12 minutes
B. 30 min AMRAP @ 75%/Moderate/EZ:
10 DB Hang Clean to OH @ 25/40lbs
15 Burpees on to 20” Box
500m Rowing

Thursday – DOHNHDL Int + Fsq/Bsq Varied + Lower Assitance + Core
A. Double Overhand No Hook Grip Deadlift @ 11×1, 3-3-3-3-3, 2:30 min – all tough sets/no hook/no bounce
B. Front Squat @ 40×1, work to a tough set of 5 – relatively quickly at tempo
C. DB Step-Ups on to 20” Box, 1 min of work x 3 sets, 2 min
D. Barbell Good Mornings @ 41×1, 5 mod/tough reps x 3 sets, 1:30 min
E1. Top of Ring Dip Hold, 15-30 sec x 3 sets, 10 sec
E2. Pronated Hang From Rings/Bar, 30-45 sec x 3 sets, 1:30 min *hold hollow on both movements

Thursday – Cj Mod emom + OHS Int + CF Tester -Gym Focused
A. Power Clean. Front Squat. Split Jerk 1.1.1 every min x 10 minutes – start moderate, @ 5 minutes add more challenging load
B. OHS @ 22×1, work to a single
C. 10 rounds for time:
10 Hollow Rocks
2 Wall Walks

Wednesday – SL Int + Upper Assistance ECC + CF Tester
A. Single Arm DB OH Walking Lunge, 25ft/arm x 3 sets, 1 min b/t arms
B. Palms Facing DB Bench Press on Swiss Ball @ 40×0, 8-12 reps x 3 sets, 1:30 min –https://www.youtube.com/watch?v=W7zYhU4i4kQ

In House Partner Competition June 3rd Events:

Event 1:

Event 2:

Event 3:

Tuesday – Running Warm-Up + Cyclical Based Map (AB/ROW)
1600-2000m Run @ EZ 
+
5 rounds for time – Water Fall Style – Teams of 2-5
400/300m Row
100m Med Ball Run @ 15/20lbs
18/12 AirBike Cals
100m Med Ball Run @ 15/20lbs
*100ft Farmer Carry after every round @ 24/32kg
+
Optional Running:
1600-2000m Run @ EZ

Wk 4 – May. 22
Tuesday – Sn Mod emom + Split Jerk Int + CF Tester
A. Squat Snatch, 1 rep every min x 15 minutes – 5 min tech – 5 min mod, 5 min tough
B. Jerk Dip. Push Jerk. Split Jerk 1.1.1 every min x 5 minutes – challenging to tough sets
C. 21,15,9 for time:
DB Power Clean to OH @ 40/25lbs
Burpees

Casein Cookies

Pretty sure this was a Pinterest find on my end, trying to find different ideas for eating Casein protein in the evening for my last meal of the day. If you haven’t heard of Casein, it’s a type of protein powder. It’s a little different than the whey protein we recommend after a workout, being as it is a slower absorbing protein. That’s why it’s more suited for consuming in the evening.

So I went searching for a delicious recipe that would curb any sugar cravings and feel like a “treat while sticking to my required macros.

Here they are! Chocolate chip casein cookies! Now, these could easily be change to chocolate peanut butter flavor or straight up chocolate, so you guys can put your own twist on these!

Ingredients:

1 scoop Vanilla casein (or chocolate if you want!)

1/4 cup rolled oats

1/4 tsp baking powder

Dash of cinnamon

1/2 cup water

1 tbsp nut butter (of your choice)

Whatever toppings you choose!

Preheat oven to 350°

Mix dry ingredients together in mixing bowl.

Add water slowly

Add your nut butter (I would suggest you measure this, I eyeballed it once and it was double what I was supposed to add!)

If you want to make them peanut buttery, use peanut butter, if you want to make them more like cookie dough, use almond butter.

Using a baking sheet with parchment paper, evenly distribute mixture (it will make about 5 good sized cookies)

This step is totally optional, but I like to sprinkle a little dark chocolate on top, but again, you guys can leave this out, or add something different!

I leave these in the oven for about 25-30 min, or until they get golden brown on top.

After that, time to enjoy!

You guys are probably curious as to what the macro count on these are:

30g protein

25g carbs

9g fat

Not bad for 5 cookies!

Wk 4 – May. 22
Monday – Press/WCU Linear + EMOM Mixed MAP
A1. Press @ 11×1, 2 reps x 5 sets, 1:30 min
A2. Weighted Pronated Pullup @ 21×1, 2 reps x 5 sets, 1:30 min – continue with progression every week
C. For Time: – Teams of 2
100 Cal Rowing
25 L arm KB Thrusters @ 25/35lbs
250 Single Unders
25 R arm KB Thrusters @ 25/35lbs
50 Box Jump Overs @ 20” – step down
25 L arm Hang KB Snatch @ 16/24kg
250 Single Unders
25 R arm Hang KB Snatch @ 16/24kg

BootCamp:

Wk 4 – May. 22
Monday
Warm-Up – Hips/Knees/Ankles
A1. Front Squat @ 40×1, 5 reps x 3 sets, 1:30 min
A2. FLR on Rings, 30-60 sec x 3 sets, 1:30 min
B. 10 min @ 85-90% – Individual training –
15 Air Squats
10 Row Cals * if need bike 8 cal Bike
5 Burpees to 6 “ OH
-5 min rest
10 min @ 85-90%
21 Russian KBS @ 16kg
15 Wall Balls @ 15lbs to 9ft
9 L Arm DB Snatch @ 25lbs
9 R Arm DB Snatch @ 25lbs

If you are in our fundraiser team workout, today is a good day for practice.

Saturday – Team/Core/Carries/Skills
10 min @ 85-90% – teams of 2
6 DB Deadlifts @ 35/50
9 DB Hang Power Clean @ 35/50
6 Shoulder to OH @ 35/50lbs
– rest 5 min
10 min @ 85-90%: – teams of 2
25 Wall Balls @ 15/20lbs to 9/10ft
25 Push-Ups
25 KBS @ 16/24kg
– rest 5 min
10 min @ 85-90% – teams of 2
Plate Burpees – 3,6,9,12,15, etc
Double KB Front Squats @ 16/24kg – 3,6,9,12,15, etc -handles touching/elbows down by ribs*really hold this standard
L arm Hang KB Snatch @ 16/24kg – 3,6,9,12,15, etc
R arm Hang KB Snatch @ 16/24kg – 3,6,9,12,15, etc
*Split work however each team sees fit

Friday – Upper Assistance + 30 min LSD MAP (core/grip/skill)
A. Strict Supinated/Pronated or on Rings Pull-Ups @ 21×1, 5-8 reps every 1:30 min x 8 sets
A. Supinated/Pronated Negatives @ 50×1, 6-8 reps every 2 min x 5 sets
A. DB Bent Over Rows @ 40×1, 1 min AMRAP @ toughest loading unbroken/tempo x 5 sets, 1 min rest b/t sets
B. 30 min AMRAP @ 75%/Consistent Pacing/Any Order
500m Rowing or 30 Cal AirBike or 40 Cal AirDyne
100ft Farmer Carry @ 50/75lbs
20 Step-Ups @ 20”
200m Running
4 TGU @ 20/35lbs