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Clarkys Body Shop – GPP

Practice Day

Warm-up (No Measure)

2min Jump Rope

2min/side Couch Stretch

2min/side Fragon

1min/side Prone Thread the Needle

1min/side Prone Shoulder Stretch

Metcon (No Measure)

4Rnds

1min Bike/Row @ 70% Effort

30sec Rest

1min Double/Single Unders

30sec Rest

1min Flutterkicks/Supermans

30sec Rest

Metcon (No Measure)

4 Rounds of Quality

2/side Turkish Getups

8/side Goblet Cossack Squat

6/side 1-Arm Press in Split Jerk Position

*Back Leg Arm Presses

Happy Birthday Meghan Hoetker!

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Clarkys Body Shop – GPP

Competition Day

Warm-up (No Measure)

12min Time Cap

3 Rounds

20 Air Squats

20 Palms Up Banded Pull Aparts

10 Plank Ups

200m Run

2min/side Super Couch Stretch

1min/side Lacrosse Ball on Shoulders

1min/side KB on Calves

Bear Balls (Time)

5 Rounds or 8min TC

15 Wall Balls 20/14

30m Bear Crawl

Rest 2min

Tokyo Drift (Time)

3 Rounds For Time

200m Run

20 Unbroken KB Swings 53/35

*GO HARD

Pulling Progression Level 1 (Superset Shoulder Press, taken From Floor)

*End Goal is 25-25-25-25-25

*Must complete 5×25 Ring Rows to move to Lv 2.

Each week build on last set

Do not add reps unless completed previous training day.

Example:

Day 1: 7-7-7-7-7+

Day 2: 7-7-7-7-8

Day 3: 7-7-7-8-8

Day 4: 7-7-8-8-8

Day 5: 7-8-8-8-8

Day 6: 8-8-8-8-8

Day 7: 8-8-8-8-9

Record in Notes completed sets

Shoulder Press (5 x 8)

Lets Carry Stuff!

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Clarkys Body Shop – GPP

Practice Day

Warm-up (No Measure)

3 Rounds or 12min

200m Run

40m Lateral Monster Walk

20 Hip Circle Bridges

Leg Crank (1 Cycle)

20 Squats

20 Lunges

20 Squat Jumps

20 Lunge Jumps

Jaime (Time)

10 Burpees

20 Hollow Rocks

30 Weighted Walking Lunges

20 Burpees

30 Leg Raises

40 Weighted Walking Lunges

30 Burpees

40 Situps

50 Weighted Walking Lunges

* Lunges done w/ KB, DB, Stone or Sandbag

* Goal is 50% of your Bodyweight
Rx is 50% of BW

Metcon (No Measure)

500m Row @ D1 (AFAF)

200m Farmers Carry *HVY

1min Max Cal on Bike

200m Stone Carry *HVY

The Progressions w Bro Sesh

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Clarkys Body Shop – GPP

Practice Day

Warm-up (No Measure)

50 Banded ATYI

1min Paper Plank

1min Sumo Squat Hold

50 LIGHT DB Bench Press

20/side LIGHT KB Dislocators

Pulling Progression Level 1 (Superset w Pushup Progression )

*End Goal is 25-25-25-25-25

*Must complete 5×25 Ring Rows to move to Lv 2.

Each week build on last set

Do not add reps unless completed previous training day.

Example:

Day 1: 7-7-7-7-7+

Day 2: 7-7-7-7-8

Day 3: 7-7-7-8-8

Day 4: 7-7-8-8-8

Day 5: 7-8-8-8-8

Day 6: 8-8-8-8-8

Day 7: 8-8-8-8-9

Record in Notes completed sets

Sumo Deadlift (Find a 2RM, 10×2 @ 85%)

Box Squats (Find a 2RM, 10×2 @ 85%)

Upper Body Assistance

4×10/side Step Ups *Higher than Parallel

4×15 Skull Crushers

4×15 Bicep Curls

4×50 Banded Tricep Curls

Mental Team Work

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Clarkys Body Shop – GPP

Mental Toughness

Warm-up (No Measure)

10 Warmup w Team

Set up 2 Bars

5 Clean and Jerks in-between *Add weight

2x50m alternate Carioca and Backpedalling

Metcon (Time)

Teams of 4 (2 Work @ a time)

125 Plate Burpees 45/25 (Chest to plate and bring plate overhead)

800m Rope Run

125 SDHP 55/35

600m Rope Run

125 Clean and Jerks 95/65

400m Rope Run

120m Crab Walk (Room = 20m)

200m Rope Run

The Bear Rug

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Clarkys Body Shop – GPP

Competition Day

Warm-up (No Measure)

2min Jump Rope

10min Warmup w Teams of 4

Prep Sled (2 Athletes)

Get a couple sets in of Bench (2 Ath Prep)

50 Banded Reverse Windmills

30 Banded Front Raises

100 Paper MT Climbers

The Bear Rug (Time)

Teams of 4 – Similar Strength

2 Rounds

400m Sled Iditarod

250 Bench Press w/ Axle

Rx Sled +45/+25 & 35 Farmers Carry

Bench 95/55

Rx+ Sled Base 45# +45/+25 & 45 Farmers Carry

Bench 135/85

*Iditarod Ath1 Pulls/Ath2 Push/Ath3 FC/Ath4 Rest

*Only 1 Bench and 1 Bar can be used by a team

*Partition Reps as needed

Last 3RM

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Clarkys Body Shop – GPP

Practice Day

Warm-up (No Measure)

10min TC

200m Run

40m Monster Walks

80 Mountain Climbers

40m Lateral Monster Walks

80 Flutterkicks

30 Hip Circle Bridges

Sumo Deadlift (Find a 3RM, then 5×3 @ 90% of 3RM)

20min Time Cap

Box Squats (Find a 3RM, then 5×3 @ 90% of 3RM)

20min Time Cap

Lower Body Assistance

Cherry: 3×6/side Single Leg DL

Hunter (AMRAP – Rounds and Reps)

20min AMRAP Ladder

Front Rack Stationary Lunges

Push Press

Lateral Burpees Over Bar

1 Lunge Per Leg, 1 Push Press, 1 Burpee

2 Lunge Per Leg, 2 Push Press, 2 Burpees

Keep adding 1 rep per round for 20min

Men >95

Women >65

Cals For Time

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Clarkys Body Shop – GPP

Competition Day

Warm-up (No Measure)

400m Run

50 Banded Reverse Windmills

4x50m Lateral Shuffles or Carioca

30 Banded Pull Aparts

200m Backwards Run

20/side Light KB Dislocators

Pulling Progression Level 1 (Superset with Pushup Progressions)

*End Goal is 25-25-25-25-25

*Must complete 5×25 Ring Rows to move to Lv 2.

Each week build on last set

Do not add reps unless completed previous training day.

Example:

Day 1: 7-7-7-7-7+

Day 2: 7-7-7-7-8

Day 3: 7-7-7-8-8

Day 4: 7-7-8-8-8

Day 5: 7-8-8-8-8

Day 6: 8-8-8-8-8

Day 7: 8-8-8-8-9

Record in Notes completed sets

Metcon (Time)

Teams of 3,4, or 5

Cals for Time

Assault Bike 125/100

Rower 160/130

*Example 2 Males + 1 Female on Rower = 490 Cal

*Partition Reps as Needed