| “Jackie” |
| 1000m Row |
| 50 Thrusters (45/35) |
| 30 Pull Ups |
7/10/17
| Clean | |
| Every 90 seconds for 18 minutes | |
| For Time | |
| 100 Double Unders | |
| 75 Sit Ups | |
| 50 Air Squats | |
| 25 Burpees | |
7/7/17
| Pause Back Squat – 3 sec. | |||||
| 6 x 3 | |||||
| *light/mod – maintain speed and position out of the bottom. | |||||
| AMRAP 10 | |||||
| 7 OHS (115/75) | |||||
| 3 Muscle Ups | |||||
7/6/17
| 1-Arm Overhead Carry |
| 4 Sets x 100m |
| Dumbbell “DT” |
| 5 Rounds |
| 12 Deadlifts |
| 9 Hang Power Cleans |
| 6 Push Jerks |
7/5/17
| 5 Sets Not for Time | |
| 100′ Farmer Carry – HASP | |
| 20 lateral box step overs (10/side) | |
| 20 Cossack Squats (holding light DB) | |
| 10 Ring Dips | |
7/4/17
| Daniel |
| 50 Pull Ups |
| 400m Run |
| 21 Thrusters (95/65) |
| 800m Run |
| 21 Thrusters (95/65) |
| 400m Run |
| 50 Pull Ups |
7/3/17
| Clean | |
| EMOTM 13 | |
| 5 @ 70% | |
| 5 @ 75% | |
| 1 @ 80%, 85%, 90% (1 each) | |
| For Time | |
| 15, 12, 9 | |
| Power Cleans (135/95) | |
| Bar Over Burpees | |
6/30/17
| Back Squat | ||
| 3 x 3 @ 90% | ||
| 1 x 2 @ 93%-95% | ||
| For Time | ||
| 27 Cal Row | ||
| 21 Deadlifts (225/155) | ||
| 15 Burpee Box Jump Overs | ||
| 9 Muscle Ups | ||
6/29/17
| 4 Sets | |
| Max reps shoulder press + 3 Push Press | |
| All sets at 85% of press max | |
| 21, 18, 15, 12, 9 | |
| Wallballs | |
| Do 10 CAL on Assault bike after each round | |
6/28/17
| Deadlift | |
| 7-5-3 Waves | |
| 75%, 80%, 85% | |
| 80%, 85%, 90% | |
| 3 Sets | |
| 10 Steps Ups (each leg) holding light DBs | |
| 10 Cossack Squats, holding a dumbbell | |
| :30 second plank | |
6/27/17
| 4 Sets | |
| 1-arm DB Press, each arm x 6 | |
| DB horizontal row, each arm x 8 | |
| 3 RFT | |
| 400m Run | |
| 30 Thrusters (45/35) | |
| 20 Pull Ups | |
6/26/17
| Power Clean + Hang Clean + Front Squat | |
| 1 + 1 + 1 | |
| Build to a heavy set. *No misses | |
| AMRAP 10 | |
| 10 DB Snatches (50/35) | |
| 30 Double Unders | |
6/23/17
| Back Squat | ||
| 1 x 5 @ 87% | ||
| 3 x 3 @ 90% | ||
| 5 Sets | ||
| Every 90 Seconds do: | ||
| 6 Power Snatches (135/95) | ||
| then Max Reps Muscle Ups | ||
| Rest 1 minute between rounds | ||
6/22/17
| 4 Sets | |
| Max reps shoulder press + 3 Push Press | |
| All sets at 80% of press max | |
| 4 Rounds | |
| 30 Cal Row @ max effort | |
| Rest 5 minutes between rounds | |
6/21/17
| Deadlift | |
| Every 3 minutes for 15 minutes | |
| 3 Reps increasing load | |
| 75%, 80%, 85%, 90%, 90%+ | |
| 3 Sets | |
| 10 Steps Ups (each leg) holding light DBs | |
| 10 Cossack Squats, holding a dumbbell | |
| :30 second plank | |
6/20/17
| 3 Sets | |
| 12 Sumo Deadlift High Pull (105/75) | |
| 12 Ring Dips | |
| EMOTM 16 | |
| 1. 15/12 Cal Row | |
| 2. 10 HSPU | |
| 3. 10 DB Snatches (65/45) | |
| 4. 8 Burpee Pull Ups | |
6/19/17
| Clean + Front Squat | |
| 1 + 5 | |
| 1 + 4 | |
| 1 + 3 | |
| 1 + 2 | |
| 1 + 1 | |
| *Build to a heavy set | |
| 10-9-8-7-6-5-4-3-2-1 | |
| Wallballs (30/20) | |
| Box Jumps | |
6/16/17
| Back Squat | ||
| 2 x 5 @ 85% | ||
| 2 x 3 @ 87% | ||
| 1 x 3 @ 90% | ||
| 3 RFT | ||
| 5 Muscle Ups | ||
| 10 Hang Power Cleans (135/95) | ||
| 15 Box Jumps | ||
6/15/17
| 3 Sets | |
| Max reps shoulder press + 5 Push Press | |
| All sets at 75% of press max | |
| 20 Minutes – steady moving | |
| 20 Russian KBS (53/35) | |
| 30 Walking Lunges | |
| 40 Sit Ups | |
| 50 Double Unders | |
6/14/17
| Deadlift | |
| 5-1-5-1-5-1-5-1 | |
| 5’s @ 75% – 80% | |
| 1’s increasing load | |
| 4 Sets | |
| Leg circle progression x 5 each direction | |
| Waitor Squats x 10, each side | |
6/13/17
| 10 Sets, Not for Time | |
| 5 Strict Pull Ups | |
| 5 Strict HSPU | |
| Every 3 minutes for 5 rounds | |
| 250m Sprint | |
6/12/17
| Every 2 minutes for 12 minutes | |
| 2 x Clean + Front Squat | |
| Start at 75% and build to heavy set | |
| Ladder 8 | |
| 2, 4, 6, 8, 10, 12, etc… | |
| Power Clean & Jerk (95/65) | |
| TTB | |
6/9/17
| Back Squat | ||
| 2 x 5 @ 83% | ||
| 3 x 3 @ 85% | ||
| For Time | ||
| 21 Cal Row | ||
| 15 Burpee Box Jump Overs | ||
| 9 Muscle Ups | ||
6/8/17
| Bench Press | |
| 6 x 3 | |
| For Time | |
| 300 Double Unders | |
| At the start of every minute do 10 Wallballs | |
6/7/17
| Deadlift | |
| Every 3 minutes for 15 minutes | |
| 5 Reps increasing load | |
| 70%, 75%, 80%, 85%, 85%+ | |
| 4 Sets not for Time | |
| 12 lateral box step overs | |
| 10 Cossack Squats | |
| 8 Candlesticks | |
6/6/17
| 4 Sets | |
| 1-arm DB press x 8, each arm | |
| Barbell Row x 10 | |
| AMRAP 15 | |
| 3 Power Snatches | |
| 1 Rope Climb | |
| 3 Sets at 135/95 | |
| 3 Sets at 155/105 | |
| As many as possible at 185/125 | |
6/5/17
| 5 Sets | |
| Clean + Front Squat + Hang Clean | |
| 2 + 2 + 1 | |
| Work between 75% – 85% of clean | |
| 10 RFT | |
| 6 Pull Ups | |
| 9 Push Ups | |
| 12 Walking Lunges | |
| Time Cap: 12 Minutes | |
6/2/17
| Back Squat | ||
| 3 x 5 @ 80% | ||
| 2 x 5 @ 83% | ||
| AMRAP 9 | ||
| 3 Power Cleans (205/155) | ||
| 6 Ring Dips | ||
| 9 TTB | ||
6/1/17
| 3 Sets | |
| Max reps shoulder press + 5 Push Press | |
| All sets at 70% of press max | |
| Every 4 minutes for 4 rounds | |
| 30 Double Unders | |
| 20/15 Cal Row | |
| 10 Thrusters (95/65) | |
5/31/17
Wednesday
| Deadlift | |
| Build up to a 3RM | |
| then drop 10% and do 3 x 3 | |
| 4 Sets | |
| 1-arm farmer carry, 50m each arm (70/53) | |
| 20 Hollow body rocks | |