tag:blogger.com,1999:blog-24537375978625704272024-03-05T12:49:38.031-08:00Golden Empire TrainingKnockhttp://www.blogger.com/profile/12251894767946037535noreply@blogger.comBlogger1325125tag:blogger.com,1999:blog-2453737597862570427.post-67960336554404309872014-10-20T21:57:00.001-07:002014-10-20T21:57:46.375-07:00Tuesday, 10/21/14<div><br></div><div>DE Box Squat: 8 x 2, 60 + bands</div><div><br></div><div>Sumo DL: heavy triple, then 1 x 10</div><div><br></div><div>Yoke Walk: 4 x 12m</div><div><br></div><div>Reverse Hyper: 4 x 10-12</div><div><br></div><div>AMRAP 8:</div><div><br></div><div>10 Box Squat Supermans</div><div><br></div><div>12 TTB's</div><div><br></div><div>15 Box Jumps</div>Knockhttp://www.blogger.com/profile/12251894767946037535noreply@blogger.com0tag:blogger.com,1999:blog-2453737597862570427.post-81052870593529850962014-10-09T11:17:00.001-07:002014-10-09T11:17:07.305-07:00Thursday, 10/9/14<div><br></div><div>Speed Bench: 9 x 3, 40-50% + bands (OTM)</div><div><br></div><div>CG 3 Boardless Bench: heavy 3, then 3-4 x 8</div><div><br></div><div>CS Rows: 4 x 8</div><div><br></div><div>Push-Press: 4 x 5</div><div><br></div><div>A1. Tri's: 4 x 10</div><div><br></div><div>A2. Bi's: 4 x 10</div><div><br></div><div>A3. Abs: 4 x 30</div>Knockhttp://www.blogger.com/profile/12251894767946037535noreply@blogger.com1tag:blogger.com,1999:blog-2453737597862570427.post-40388756165615664842014-10-01T22:36:00.001-07:002014-10-01T22:36:03.771-07:00Thursday, 10/2/14<div><br></div><div>Speed Bench: 9 x 3, 40-50% + bands</div><div><br></div><div>A1. CG Bench 3-4 x 8, 30s rest</div><div><br></div><div>A2. NG Chest Supported Rows: 3-4 x 8</div><div><br></div><div>4-5 rounds:</div><div><br></div><div>Max Rope Climbs in 60s</div><div><br></div><div>Rest 60s</div><div><br></div><div>Max DB Clean & Press in 60s</div><div><br></div><div>Rest 60s</div>Knockhttp://www.blogger.com/profile/12251894767946037535noreply@blogger.com1tag:blogger.com,1999:blog-2453737597862570427.post-80650888404511301492014-09-29T08:34:00.001-07:002014-09-29T08:34:04.266-07:00Monday, 9/29/14<div><br></div><div>ME Bench: 1RM</div><div><br></div><div>RS Press: heavy double, then 3 x 10</div><div>(60s rest)</div><div><br></div><div>A1. DB Bench: 3-4 x 10</div><div><br></div><div>A2. Bent Over Rows: 3-4 x 10</div><div><br></div><div>AMRAP 12:</div><div><br></div><div>5 Pull-ups </div><div><br></div><div>10 Wallball Ball Throws (no squat)</div><div><br></div><div>15 V-ups</div><div><br></div><div><br></div>Knockhttp://www.blogger.com/profile/12251894767946037535noreply@blogger.com0tag:blogger.com,1999:blog-2453737597862570427.post-49497436881943282622014-09-26T15:49:00.001-07:002014-09-26T15:49:03.824-07:00Friday, 9/26/14<div><br></div><div>ME Squat + bands down: 1RM</div><div><br></div><div>Farmers Walk: up to a heavy 10-15m</div><div><br></div><div>A1. Inverse Curl: 3-4 x 12</div><div><br></div><div>A2. Reverse Hyper: 3-4 x 12</div><div><br></div><div>AMRAP 12:</div><div><br></div><div>12 Box Squat Supermans</div><div><br></div><div>12 Push-ups</div><div><br></div><div>12 Hovers, V's, Bikes</div>Knockhttp://www.blogger.com/profile/12251894767946037535noreply@blogger.com0tag:blogger.com,1999:blog-2453737597862570427.post-42145387254807864102014-09-24T19:21:00.001-07:002014-09-24T19:21:22.190-07:00Thursday, 9/25/14<div><br></div><div><div><span style="-webkit-text-size-adjust: auto; background-color: rgba(255, 255, 255, 0);">Speed Bench: 9 x 3, 40-50% + bands, OTM</span></div><div><span style="-webkit-text-size-adjust: auto; background-color: rgba(255, 255, 255, 0);"><br></span></div><div><span style="-webkit-text-size-adjust: auto; background-color: rgba(255, 255, 255, 0);">A1. CG Bench: 3-4 x 10, rest 30s</span></div><div><span style="-webkit-text-size-adjust: auto; background-color: rgba(255, 255, 255, 0);"><br></span></div><div><span style="-webkit-text-size-adjust: auto; background-color: rgba(255, 255, 255, 0);">A2. CG Chest Supported Rows: 3-4 x 10, rest 30s</span></div></div><div><span style="-webkit-text-size-adjust: auto; background-color: rgba(255, 255, 255, 0);"><br></span></div><div><span style="-webkit-text-size-adjust: auto; background-color: rgba(255, 255, 255, 0);">6 RFT:</span></div><div><span style="-webkit-text-size-adjust: auto; background-color: rgba(255, 255, 255, 0);"><br></span></div><div><span style="-webkit-text-size-adjust: auto; background-color: rgba(255, 255, 255, 0);">10 Push-Press</span></div><div><span style="-webkit-text-size-adjust: auto; background-color: rgba(255, 255, 255, 0);"><br></span></div><div><span style="-webkit-text-size-adjust: auto; background-color: rgba(255, 255, 255, 0);">10 Dips</span></div><div><span style="-webkit-text-size-adjust: auto; background-color: rgba(255, 255, 255, 0);"><br></span></div><div><span style="-webkit-text-size-adjust: auto; background-color: rgba(255, 255, 255, 0);">10 TTB's</span></div><div><span style="-webkit-text-size-adjust: auto; background-color: rgba(255, 255, 255, 0);"><br></span></div><div><span style="-webkit-text-size-adjust: auto; background-color: rgba(255, 255, 255, 0);">10 V-ups</span></div>Knockhttp://www.blogger.com/profile/12251894767946037535noreply@blogger.com0tag:blogger.com,1999:blog-2453737597862570427.post-24855906571025750032014-09-23T11:03:00.001-07:002014-09-23T11:03:43.499-07:00Tuesday, 9/23/14<div><br></div><div><div><span style="-webkit-text-size-adjust: auto; background-color: rgba(255, 255, 255, 0);">DE Box Squat: 12 x 2, 50% + bands (OTM)</span></div><div><span style="-webkit-text-size-adjust: auto; background-color: rgba(255, 255, 255, 0);"><br></span></div><div><span style="-webkit-text-size-adjust: auto; background-color: rgba(255, 255, 255, 0);">Speed DL: 8 x 2, 60-70% + bands (OTM)</span></div><div><span style="-webkit-text-size-adjust: auto; background-color: rgba(255, 255, 255, 0);"><br></span></div><div><span style="-webkit-text-size-adjust: auto; background-color: rgba(255, 255, 255, 0);">Front Squat: 3-4 x 12, rest 60s between</span></div><div><span style="-webkit-text-size-adjust: auto; background-color: rgba(255, 255, 255, 0);"><br></span></div><div><span style="-webkit-text-size-adjust: auto; background-color: rgba(255, 255, 255, 0);">45 Degree Back Extensions: 3-4 x 12, rest 60s</span></div><div><span style="-webkit-text-size-adjust: auto; background-color: rgba(255, 255, 255, 0);"><br></span></div><div><span style="-webkit-text-size-adjust: auto; background-color: rgba(255, 255, 255, 0);">5 RFT:</span></div><div><span style="-webkit-text-size-adjust: auto; background-color: rgba(255, 255, 255, 0);"><br></span></div><div><span style="-webkit-text-size-adjust: auto; background-color: rgba(255, 255, 255, 0);">60m Farmers Walk</span></div><div><span style="-webkit-text-size-adjust: auto; background-color: rgba(255, 255, 255, 0);"><br></span></div><div><span style="-webkit-text-size-adjust: auto; background-color: rgba(255, 255, 255, 0);">40m Backwards Sled Drag</span></div><div><span style="-webkit-text-size-adjust: auto; background-color: rgba(255, 255, 255, 0);"><br></span></div><div><span style="-webkit-text-size-adjust: auto;">10 No Push-up burpees</span></div></div>Knockhttp://www.blogger.com/profile/12251894767946037535noreply@blogger.com1tag:blogger.com,1999:blog-2453737597862570427.post-90124381738594821362014-09-22T07:52:00.001-07:002014-09-22T07:52:23.560-07:00Monday, 9/22/14<div><br></div><div>ME Push-Press: 1RM</div><div><br></div><div>RS Press: heavy triple, then 3 x 12</div><div><br></div><div>A1. DB Bench: 3-4 x 12</div><div><br></div><div>A2. Ring Rows: 3-4 x 12</div><div><br></div><div>AMRAP 10:</div><div><br></div><div>5 Stone GTOH, or ball slams</div><div><br></div><div>10 Sit-ups</div><div><br></div><div>5m, 10m, 15m Shuttle Sprint</div><div><br></div><div>--Rest 30s</div>Knockhttp://www.blogger.com/profile/12251894767946037535noreply@blogger.com0tag:blogger.com,1999:blog-2453737597862570427.post-6215450289309746372014-09-19T17:22:00.001-07:002014-09-19T17:22:30.152-07:00Friday, 9/19/14<div><br></div><div>ME Box Squat + bands up: 1RM</div><div><br></div><div>Zercher Carry: up to a heavy 10-15m</div><div><br></div><div>A1. Reverse Hyper: 3-4 x 12</div><div><br></div><div>A2. Inverse Curl: 3-4 x 12</div><div><br></div><div>For Time:</div><div><br></div><div>75 Wallballs</div><div><br></div><div>150 Sit- ups</div><div><br></div><div>*Break up as needed</div>Knockhttp://www.blogger.com/profile/12251894767946037535noreply@blogger.com0tag:blogger.com,1999:blog-2453737597862570427.post-60009273794061489552014-09-17T20:10:00.001-07:002014-09-17T22:38:23.800-07:00Thursday, 9/18/14<div><br></div><div>Speed Bench: 9 x 3, 40-50% + bands, OTM</div><div><br></div><div>A1. CG Bench: 3-4 x 12, rest 30s</div><div><br></div><div>A2. CG Chest Supported Rows: 3-4 x 12, rest 30s</div><div><br></div><div>Partner Bag Work:</div><div><br></div><div>B1. Chest Throws: 3-4 x 20</div><div><br></div><div>B2. Pull-over throws: 3-4 x 12</div><div><br></div><div>Tricep Walk:</div><div><br></div><div>2 x per leg, 5 hurdles, 3-5 push-ups after each. </div>Knockhttp://www.blogger.com/profile/12251894767946037535noreply@blogger.com0tag:blogger.com,1999:blog-2453737597862570427.post-8801656693385211802014-09-14T23:54:00.001-07:002014-09-14T23:54:21.822-07:00Monday, 9/15/14<div><br></div><div>ME Press: 3RM</div><div><br></div><div>CG Bench: 3-4 x 6</div><div><br></div><div>A1. DB Bench: 3-4 x 6</div><div><br></div><div>A2. CS Rows: 3-4 x 6</div><div><br></div><div>OTM x 10 mins:</div><div><br></div><div>1 Rope Climb</div><div><br></div><div>15 Sit-ups</div><div><br></div><div>Max HSPU's in remaining time</div>Knockhttp://www.blogger.com/profile/12251894767946037535noreply@blogger.com0tag:blogger.com,1999:blog-2453737597862570427.post-50592345612329788932014-09-11T16:39:00.001-07:002014-09-11T16:39:47.679-07:00Thursday, 9/11/14<div><br></div><div><div class="separator" style="clear: both;"><a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEi_obME-DXynDAoAPOSSHkqtPXyrJ0Xr47DpyFvWFU-h37qOI1UOTXMKCVTAUdlYhEttRkSblUDyO9SgDTvmoTutqBp39EqLguxA94S2AwjeLRt6inK1UN_z4L6hopeHKXqHWzi34Mpfunj/s640/blogger-image-1968606203.jpg" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"><img border="0" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEi_obME-DXynDAoAPOSSHkqtPXyrJ0Xr47DpyFvWFU-h37qOI1UOTXMKCVTAUdlYhEttRkSblUDyO9SgDTvmoTutqBp39EqLguxA94S2AwjeLRt6inK1UN_z4L6hopeHKXqHWzi34Mpfunj/s640/blogger-image-1968606203.jpg"></a></div><br></div><div><br></div><div>Speed Bench, 9 x 3, 40-50% + bands (OTM)</div><div><br></div><div>3 Boardless Bench: heavy 3 </div><div><br></div><div>A1. DB Clean & Press: 4 x 8, 30s rest</div><div><br></div><div>A2. DB Pull-overs: 4 x 8, 30s rest</div><div><br></div><div>AMRAP 8:</div><div><br></div><div>8 Ball Slams</div><div><br></div><div>8 GHD Sit-ups</div><div><br></div><div>8 Box Jumps</div>Knockhttp://www.blogger.com/profile/12251894767946037535noreply@blogger.com0tag:blogger.com,1999:blog-2453737597862570427.post-83272744470541139562014-09-09T12:56:00.001-07:002014-09-09T12:56:45.861-07:00Tuesday , 9/9/14<div><br></div><div>DE Box Squat: 10 x 2, 55% + bands (OTM)</div><div><br></div><div>Speed DL: 8 x 2, 60-70% + bands</div><div><br></div><div>45 Degree Back Extensions: 4 x 8</div><div><br></div><div>5 RFT:</div><div><br></div><div>20m Zercher Carry</div><div><br></div><div>20m Backwards Sled Drag</div><div><br></div><div>30 Sit-ups</div>Knockhttp://www.blogger.com/profile/12251894767946037535noreply@blogger.com0tag:blogger.com,1999:blog-2453737597862570427.post-86061537437889108762014-09-08T10:06:00.001-07:002014-09-08T10:06:30.481-07:00Monday, 9/8/14<div><br></div><div>ME Bench: 1RM</div><div><br></div><div>RS Press: Heavy 8</div><div><br></div><div>A1. DB Bench: 4 x 8, rest 30s</div><div><br></div><div>A2. Ring Rows: 4 x 8, rest 30s</div><div><br></div><div>AMRAP 15:</div><div><br></div><div>8 Fat Bar Push-Press</div><div><br></div><div>8 Pull-ups</div><div><br></div><div>8 Dips/Ring Dips</div><div><br></div><div>8 V-ups & Bikes</div>Knockhttp://www.blogger.com/profile/12251894767946037535noreply@blogger.com0tag:blogger.com,1999:blog-2453737597862570427.post-41563492771214454962014-09-05T09:10:00.001-07:002014-09-05T09:10:36.448-07:00Friday, 9/6/14<div><br></div><div>ME Squat: 1RM</div><div><br></div><div>Sumo DL off blocks: heavy triple</div><div><br></div><div>Inverse Curl: 3-4 x 10</div><div><br></div><div>GHD Back Extensions: 3-4 x 10</div><div><br></div><div>Row: 4 x 500 m, rest 2 mins between</div>Knockhttp://www.blogger.com/profile/12251894767946037535noreply@blogger.com0tag:blogger.com,1999:blog-2453737597862570427.post-37990731851536959842014-09-03T19:41:00.001-07:002014-09-03T19:44:37.273-07:00Thursday, 9/4/14<div><br></div><div>Speed Bench: 9 x 3, 40-50% + bands, OTM</div><div><br></div><div>RS Press: Heavy 5, rest 2 mins between</div><div><br></div><div>A1. DB Clean & Press: 3-4 x 10, rest 30s</div><div><br></div><div>A2. Pull-overs: 3-4 x 10, rest 30s</div><div><br></div><div>AMRAP 15:</div><div><br></div><div>10 Push-ups</div><div><br></div><div>10 Sit-ups</div><div><br></div><div>10 KB Swings</div>Knockhttp://www.blogger.com/profile/12251894767946037535noreply@blogger.com0tag:blogger.com,1999:blog-2453737597862570427.post-40676720747018736412014-09-02T10:20:00.001-07:002014-09-02T10:20:23.542-07:00Tuesday, 9/2/14<div><br></div><div>DE Box Squat: 10 x 2, 55% + bands</div><div><br></div><div>RDL: medium/heavy 3</div><div><br></div><div>4 RFT:</div><div><br></div><div>10 Front Squats</div><div><br></div><div>10 Sit-ups (weighted)</div><div><br></div><div>10 Strict Pull-ups (weighted if you can)</div><div><br></div><div>Finish with:</div><div><br></div><div>A1. Band Hams: 4 x 30</div><div><br></div><div>A2. Band Pull Throughs: 4 x 30</div>Knockhttp://www.blogger.com/profile/12251894767946037535noreply@blogger.com0tag:blogger.com,1999:blog-2453737597862570427.post-59626760991590648362014-09-01T09:26:00.001-07:002014-09-01T09:26:36.226-07:00Monday, 9/1/14<div><br></div><div>ME Push- press: 1RM</div><div><br></div><div>RS Press: heavy 3 or 3 x 10</div><div><br></div><div>A1. DB Bench: 3-4 x 10</div><div><br></div><div>A2. CS Rows: 3-4 x 10</div><div><br></div><div>AMRAP 10:</div><div><br></div><div>1 Rope Climb</div><div><br></div><div>6 Dips</div><div><br></div><div>12 V-ups</div>Knockhttp://www.blogger.com/profile/12251894767946037535noreply@blogger.com0tag:blogger.com,1999:blog-2453737597862570427.post-33827290485689286792014-08-28T22:58:00.001-07:002014-08-28T22:58:42.338-07:00Friday, 8/29/14<div><br></div><div>ME Safety Squat Bar Box Squat: 1RM</div><div><br></div><div>Sumo DL: heavy triple </div><div><br></div><div>Inverse Curl: 3-4 x 12, 60s rest</div><div><br></div><div>Lunges: 3-4 x 12, 60s rest</div><div><br></div><div>AMRAP 12:</div><div><br></div><div>20m Yoke Walk</div><div><br></div><div>20m Farmers Carry</div><div><br></div><div>--rest 2 mins--</div>Knockhttp://www.blogger.com/profile/12251894767946037535noreply@blogger.com0tag:blogger.com,1999:blog-2453737597862570427.post-41080025520518917382014-08-28T15:49:00.001-07:002014-08-28T15:49:26.391-07:00Thursday, 8/28/14<div><br></div><div>Speed Bench: 9 x 3, 40-50% + bands</div><div><br></div><div>RS Press: 3-4 x 12, 60s rest</div><div><br></div><div>A1. Dips: 3-4 x 12</div><div><br></div><div>A2. DB Pullovers: 3-4 x 12</div><div><br></div><div>5 RFT:</div><div><br></div><div>10/20m shuttle sprint</div><div><br></div><div>10 Far Bar or Keg GTOH</div><div><br></div><div>20 Push-ups</div><div><br></div><div>40 Bikes</div><div><br></div><div>--Rest 1 minute</div>Knockhttp://www.blogger.com/profile/12251894767946037535noreply@blogger.com0tag:blogger.com,1999:blog-2453737597862570427.post-52469634425408450492014-08-26T15:55:00.001-07:002014-08-26T15:55:25.417-07:00Tuesday, 8/26/14DE Box Squat: 12 x 2, 50% + bands<div><br></div><div>Speed DL: 8 x 2, 50-60% + bands</div><div><br></div><div>Belt Squat: 4 x 12</div><div><br></div><div>Inverse Curl: 4 x 12</div><div><br></div><div>AMRAP 12:</div><div><br></div><div>12 DB Thrusters</div><div><br></div><div>12 TTB's</div><div><br></div><div>12 No push-up burpees</div>Knockhttp://www.blogger.com/profile/12251894767946037535noreply@blogger.com0tag:blogger.com,1999:blog-2453737597862570427.post-68093056892187536232014-08-25T14:51:00.001-07:002014-08-25T14:51:22.102-07:00Monday, 8/25/14<div><br></div><div>ME Wide Grip Bench: 1RM</div><div><br></div><div>CG Bench: heavy triple or 3 x 12</div><div><br></div><div>A1. Seated Cable Rows: 3-4 x 12, rest 30s</div><div><br></div><div>A2. Incline DB Bench: 3-4 x 12, rest 30s</div><div><br></div><div>Strict Pull-ups: 4 x 12, 60s rest</div><div><br></div><div>B1. Weighted Side Bends: 3 x 12</div><div><br></div><div>B2. Cable Tri's: 3 x 15</div><div><br></div><div>B3. Band Rear Delts: 3 x 12</div>Knockhttp://www.blogger.com/profile/12251894767946037535noreply@blogger.com0tag:blogger.com,1999:blog-2453737597862570427.post-44709571296505317102014-08-21T22:54:00.001-07:002014-08-21T22:55:49.094-07:00Friday, 8/22/14<div><br></div><div>ME Deadlift + bands up: 1RM (good form!)</div><div><br></div><div>Front Squat: 3-4 x 6, 90s rest</div><div><br></div><div>Reverse Hyper: 2 x 15 full swing, 3 x 6 stop at bottom, 60s rest</div><div><br></div><div>A1. 30m Yoke Walk, 30s rest</div><div><br></div><div>A2. 30m Backward Sled Drag, 30s rest</div><div><br></div><div>For Time:</div><div><br></div><div>100 Wallballs</div><div><br></div><div>100 V-ups</div><div><br></div><div>-break up as needed</div>Knockhttp://www.blogger.com/profile/12251894767946037535noreply@blogger.com0tag:blogger.com,1999:blog-2453737597862570427.post-7671629202500777662014-08-19T15:39:00.001-07:002014-08-19T15:39:33.360-07:00Tuesday, 8/19/14<div><br></div><div>Box Jump: 8 x 2, 30s rest</div><div><br></div><div>Squat: 3-4 x 6</div><div><br></div><div>Deadlift: 3-4 x 6</div><div><br></div><div>Band Hams: 3-4 x 40-50</div><div><br></div><div>AMRAP 10:</div><div><br></div><div>40m Yoke Walk</div><div><br></div><div>40m Farmers Carry</div><div><br></div><div>--Rest 1 min between</div>Knockhttp://www.blogger.com/profile/12251894767946037535noreply@blogger.com0tag:blogger.com,1999:blog-2453737597862570427.post-42295692646201593842014-08-18T09:39:00.001-07:002014-08-18T09:39:03.212-07:00Monday, 8/18/14<div><br></div><div>Press: 5 x 1, as heavy as possible</div><div><br></div><div>CG Bench: 3-4 x 6, 60s rest</div><div><br></div><div>A1. CS Rows: 3-4 x 6</div><div><br></div><div>A2. DB Bench: 3-4 x 6</div><div><br></div><div>AMRAP 12:</div><div><br></div><div>1 Rope Climb</div><div><br></div><div>5 Ring Dips</div><div><br></div><div>10 Sit-Ups</div>Knockhttp://www.blogger.com/profile/12251894767946037535noreply@blogger.com0