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Meet at Atascadero Junior High Track @ 7:30

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Clarkys Body Shop – GPP

Practice Day

Warm-up (No Measure)

50m Monster Walk

25m/side Lateral Monsters

50m High Knees

50m Butt Kickers

25m Pogo

25m Bear Crawl

Breath Work

800m Circuit

*Run the Straights

*Lateral Shuffle turns on first lap

*Carioca second lap

Track

4x400m @ 80% Effort

* 2min Rest Between Efforts

6x100m @ 80% Effort

* 1min Rest between

3 Long Jump Efforts

Hill w/ a Partner

3 Banded Hill Efforts w Partner in Tow

Stadium

4 Lateral Climbs (2 Left/2 Right)

3 Climbs Skipping a Step

2 Climbs Skipping 2 Steps

1 Climb Jumping Steps in as few jumps as possible

Happy Birthday Autumn Thayer & GOODLUCK Faber Family!!!

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Clarkys Body Shop – GPP

Practice Day

Warm-up (No Measure)

20sec rest between sets

1min Banded ATYI

1min Pushups

1min Banded Snow Angels

1min Bench Dips

1min Banded Overhead Presses

1min Handstand *Pike

Bench Press (S.S. DB Rows)

Motions: 5×10

Build: Find an 5RM, 4×5 @ 85%

Peak: 6×4 @ 80%

Push Press (S.S. DB Rows)

Motions: 5×10

Build: Find an 5RM, 4×5 @ 85%

Peak: 6×4 @ 80%

DB Row (1-Arm) (5×8/side)

Upper Body Assistance

3-5 Rnds

Sled Pull w Rope (2 with manilla rope)

AMRAP False Grip Ring Rows

8-10 Seated Straddle Overhead Press

6 Rounds

1min AMRAP Biceps Curls

1min AMRAP French Curls

1min Banded Triceps

Go Hard and Recover

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Clarkys Body Shop – GPP

Competition Day

Warm-up (No Measure)

12min Warmup

50 Alternating X-Pull Apart

50 Banded Reverse Windmills

3 Rounds

AMRAP Ring Rows or Strict Chinups

Match # with Pushups

Skill Session Learning KB Thrusters

Metcon (Time)

2 Rounds w/ 1min rest between rounds

15 – 10 – 5

Burpees w 6″ Target

Left Arm KB Thruster 26/18 Rx+: 44/35

Single Ring Row (Both Hands on one row) Rx+: Commando Pullups

Right Arm Thruster 26/18 Rx+: 44/35

Mobility

Clean Complex Practice

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Clarkys Body Shop – GPP

Practice Day

Warm-up (No Measure)

8min Warmup

200m Run

12 Cat-Cows

10 Pushups

Jump Rope remaining time

Clean PVC Skill 10min

Power Clean (E2MOM x 10)

Rx: Clean Pull + Clean High Pull + 2 Power Cleans

Rx+: Power Clean + Hang Clean + Front Squat

Skill Work

Work on a progression of your choosing!!!

Mora-whachawant

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Clarkys Body Shop – GPP

Competition Day

Warm-up (No Measure)

10min AMRAP

Leg Crank

1min Ring Plank or 30sec Handstand

5 Curits P’s w/ DBs

*Hang Squat Clean-Lunge-Lunge-Push Press

Mora (AMRAP – Reps)

5 Rnds 3min Work, 1min Rest

Rx:

15 Hand Release Pushups *Come up to toes to reset, knees to pushup.

15 KB Sumo Squat Jumps

AMRAP American KBS 53/35

Rx+:

3 Wall Climbers or 7 HSPU

4 Curtis P’s 50/35 *Stationary

AMRAP Double Unders

Rest 5min

Metcon (Time)

4 Rounds “I Go, You Go Style”

200m Run with Single DB 50/35

20m Walking Lunge with DB @ side

* Both Partners must complete 4 rounds

* Partner A completes couplet before Partner B begins

Comrade!

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Clarkys Body Shop – GPP

Practice Day

Warm-up (No Measure)

Wrist/Neck Warmup

100 Paper Mountain Climbers

5min Flow

Ankle Grabber (3 Rounds for reps)

4 Person Team Relay

6min AMRAP

20m Crab Walk Rx+: Human Wheelbarrow

1min Rest

6min AMRAP

40m Gym Sprints

1min Rest

6min AMRAP

20m Ball Slam Throw+Squat Thrust+ Bunny Hop Rx+: 20m Burpee Broad Jump
*For Rx+ each athlete must be the wheelbarrow.

*20m Ball Slam Movement must complete series to the wall and bring back to the starting point.

200m Sled Push (Time)

Rx: 25/Empty Echo Sled

Rx+: 70/35
3 Efforts @ 80%, 80%, 90%

Abdominal Progression in-between efforts.

Abdominal Progression Lv.1

3x1min Paper Plank

Abdominal Progression Lv.2

3x1min Paper Plank w/ Band on racks directly over shoulders to measure FULL protraction.

Abdominal Progression Lv.3

5x30sec Weighted Paper Plank 45/35

Abdominal Progression Lv.4

5x20sec Inverse Hollow Hold

* Hands are ~4″ above Head

*Pointer fingers and thumbs are touching

Abdominal Progression Lv.5

5×20 Evil Wheels

*Barbell with small 10# Plates

* Mark Ground for full ROM + Belly cannot touch the ground

Commander BRO

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Clarkys Body Shop – GPP

Practice Day

Warm-up (No Measure)

20sec rest between sets

1min Banded ATYI

1min Pushups

1min Banded Snow Angels

1min Bench Dips

1min Banded Overhead Presses

1min Handstand *Pike

Bench Press (Superset w DB Rows)

Motions: 4×10

Build: Find an 5RM, 4×5 @ 80%

Peak: 5×5 @ 75%

Push Press (Superset w DB Rows)

Motions: 4×10

Build: Find an 5RM, 4×5 @ 80%

Peak: 5×5 @ 75%

Upper Body Assistance

3-5 Rounds NOT FT

AMRAP Dips (10+)

25 Banded Pull Aparts

8/side Seated Straddle Overhead Press

25 Face Pulls

4 Rounds

8-12 DB Skull Crushers

20 FULL ROM Bicep Curls

1min Stone Hold @ Gut

2 Tens

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Clarkys Body Shop – GPP

Mental Toughness

Warm-up (No Measure)

400m Run

Leg Crank

EMOM x 10

Odd: 4 Flip the Bacon Burpees

Even: Jump Rope

40m Sled EMOM x10 (Weight)

Move the Sled 40m under 20sec Every Minute On the Minute

*Rx button is hit when you are able to complete all 10 rounds

* Goal is to move as heavy of a sled as possible AND complete all 10 rounds

Rest 5min

8min Rest

Metcon (AMRAP – Rounds)

10min AMRAP

Lengths of Gym Overhead Walking Lunges 25/10 Rx+: 35/18 KBs

EMOM Burpees

Rx: 5 Burpees

Rx+: 8 Burpees

Tabata Couplets

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Clarkys Body Shop – GPP

Practice Day

Warm-up (No Measure)

12min AMRAP

200m Run

15 Banded RKB Swings

3/side Single Leg Broad Jump

Tabata RKBS + BJO (AMRAP – Reps)

Tabata Couplet :20 work/:10 rest x16

Box Jump Overs 18/12” Rx+: 24/20”

Russian KBS 44/35 RX+: 70/53

Abdominal Progression Lv.1 (sec count as reps)

3x1min Paper Plank

Abdominal Progression Lv.2

3x1min Paper Plank w/ Band on racks directly over shoulders to measure FULL protraction.

Abdominal Progression Lv.3

5x30sec Weighted Paper Plank 45/35

Abdominal Progression Lv.4

5x20sec Inverse Hollow Hold

* Hands are ~4″ above Head

*Pointer fingers and thumbs are touching

Single Leg Progression Lv.1

3×20 Full ROM Body Weight Squats

Single Leg Progression Lv.2 (secs count as reps)

3min Sitting at the Bottom of a Squat without losing postion AND standing up straight
Sit at the bottom with TENSION

Single Leg Progression Lv.3 (Alternate Reps (10 total) per set)

3×5/side Bottom of Squat-to-Pistol Transition

Happy Birthday Katie Scott!!!!

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Clarkys Body Shop – GPP

Practice Day

Warm-up (No Measure)

50 Band Pull aparts

50 Banded HIGH Pull + Snatch

~10min Practice Start w Empty Bar

5 Clean Pulls

5 Clean High Pulls

5 Power Cleans

*no Heavier than 95/65#

Tabata Push/Pull (AMRAP – Reps)

Tabata Couplet

Pushups

Ring Rows *Rx+:Pullups

Metcon (Weight)

E2MOM x 10

3 Power Cleans
* Add or Remove weight as needed over the 10 Rounds

Turkish Get Up (30 Not For Time)

2/side then switch