Every 2 minutes for 3 sets do | |
1 max set of pull ups | |
2 RFT | |
30 Cal Row | |
30 Deadlifts (225/155) | |
30 Wallballs |
3/6/17
Back Squat | |
4 @ 50% | |
3 @ 60% | |
2 @ 70% | |
1 @ 80% | |
Then build to a new 1RM | |
If you do not hit a new PR do: | |
2 x 3 @ 80% of heaviest single | |
3 Sets, not for time | |
40 Sit ups | |
16 Cossack Squats (8/each leg) |
3/3/17
WORKOUT 17.2 Rx’d
Complete as many rounds and reps as possible in 12 minutes of:
2 rounds of:
50-ft. weighted walking lunge
16 toes-to-bars
8 power cleans
Then,
2 rounds of:
50-ft. weighted walking lunge
16 bar muscle-ups
8 power cleans
Etc., alternating between toes-to-bars and bar muscle-ups every 2 rounds.
M 50-lb. dumbbells F 35-lb. dumbbells
3/2/17
Not For Time | |
10 Sets | |
Power Snatch + OHS* | |
Run 250m between sets | |
*build to a heavy set | |
3 Sets | |
10 Ring Rows w/pause at top | |
10 box step ups, each leg *light by feel |
3/1/17
Shoulder Press |
5 @ 75% |
4 @ 80% |
3 @ 85% |
2 @ 90% |
2 x 1 @ 95% |
10 Sets |
50m Sprint
|
2/28/17
Every 30 secs for 6 rounds | |
4 – 8 TTB | |
Every 45 secs for 4 rounds | |
4 – 8 TTB (+1) | |
Every 60 secs for 4 rounds | |
4 – 8 TTB (+1) | |
AMRAP 4 | |
3 Power Cleans (155/105) | |
20 Double Unders | |
Rest 1 Minute | |
AMRAP 4 | |
5 Power Cleans (135/95) | |
20 Double Unders | |
Rest 1 Minute | |
AMRAP 4 | |
7 Power Cleans (115/85) | |
20 Double Unders
|
2/27/17
Back Squat Waves – 3/2/1 | |
75%, 80%, 85% | |
80%, 85%, 90% | |
85%, 90%, 95% | |
3 Sets | |
8 1-leg deadlifts, each leg (115/85) | |
12 1-arm DB press *light by feel
|
2/24/17
Workout 17.1
For time:
10 dumbbell snatches
15 burpee box jump-overs
20 dumbbell snatches
15 burpee box jump-overs
30 dumbbell snatches
15 burpee box jump-overs
40 dumbbell snatches
15 burpee box jump-overs
50 dumbbell snatches
15 burpee box jump-overs
Men use 50-lb. dumbbell and 24-in. box
Time cap: 20 minutes
2/23/17
AMRAP 20 |
40 CAL Row |
60 Wallballs |
800m Run |
100 Double Unders |
2/22/17
Shoulder Press | |
Ladder @ 90% | |
1, 2, 3, 4, etc… | |
3 RFT | |
12 Deadlifts (275/185) | |
24 Pull Ups |
2/21/17
Every 30 secs for 6 rounds | |
4 – 8 TTB | |
Every 45 secs for 4 rounds | |
4 – 8 TTB (+1) | |
Every 60 secs for 4 rounds | |
4 – 8 TTB (+1) | |
AMRAP 10 | |
2 OHS (95/65) | |
2 HSPU | |
4 OHS | |
4 HSPU | |
6 OHS | |
6 HSPU | |
ETC… |
2/20/17
Back Squat
2×3 @ 80%
2×2 @ 85%
5 Rounds (not for time)
100m 1-Arm Overhead Carry (50m/side)
12 Sumo Deadlift High Pull (95/65)
30 Sit-Ups
2/17/17
Deadlift Waves – 3/2/1 | ||
80%, 85%, 90% | ||
85%, 90%, 95% | ||
90%, 95%, 1RM | ||
For Time: | ||
80-60-40-20 | ||
8-6-4-2 | ||
Air Squats | ||
Muscle Ups |
2/16/17
25 – 30 Minutes (Steady Pace) | |
400m Run | |
10 HSPU | |
10 Cossack Squats (5/side) | |
5 Dball Over the Shoulder | |
5 Tire Flips |
2/15/17
Shoulder Press | |
Ladder @ 85% | |
1, 2, 3, 4, etc… | |
5 RFT | |
10 DB Snatches (50/35) | |
20 Walking Lunges | |
40 Double Unders |
2/14/17
Every 30 secs for 6 rounds | |
2 – 5 TTB | |
Every 45 secs for 4 rounds | |
2 – 5 TTB (+1) | |
Every 60 secs for 4 rounds | |
2 – 5 TTB (+1) | |
AMRAP 12 | |
12 Hang Power Cleans (115/85) | |
12 Bar Facing Burpees |
2/13/17
Back Squat | |
3 x 3 @ 90% | |
EMOTM 12 | |
1. 20 Second Row/Bike Sprint | |
2. 15 KBS (53/35) |
2/10/17
5 Sets | ||
3 Power Cleans @ 80% | ||
100m Sled Pull (90/60) | ||
15 – 25 – 15 | ||
Back Squats (155/105) | ||
Chest to Bar Pull Ups |
2/9/17
In Teams of 2 | |
AMRAP 22 | |
8 CAL Row/Bike | |
8 Box Jump over w/step down | |
8 Burpees | |
While one partner completes a round, | |
other partner will hold top of deadlift (135/95) | |
*Can only work while bar is off the ground. |
2/8/17
Shoulder Press | |
Ladder @ 85% | |
1, 2, 3, 4, etc… | |
4 Rounds, not for time | |
400m Run | |
10 Bent over row (115/75) | |
10 1-leg deadlift (115/75) | |
30 Sit ups |
2/7/17
Every 30 secs for 6 rounds | |
2 – 5 TTB | |
Every 45 secs for 4 rounds | |
2 – 5 TTB (+1) | |
Every 60 secs for 4 rounds | |
2 – 5 TTB (+1) | |
EMOTM 15 | |
1. 10 Power Snatches (115/75) | |
2. 20 Deadlifts (115/75) | |
3. 30 Double Unders |
2/6/17
Back Squat | |
5 x 3 @ 85% | |
Ladder 8 | |
2, 4, 6, 8, 10, ETC… | |
Wallballs (30/20) | |
Pull Ups |
2/3/17
Deadlift Waves – 3/2/1 | ||||
75%, 80%, 85% | ||||
80%, 85%, 90% | ||||
85%, 90%, 95% | ||||
8 Rounds of | ||||
2 Minutes to run 250m | ||||
with remaining time do max reps of | ||||
either HSPU,push ups,ring dips or muscle ups | ||||
Your choice – pick what needs most | ||||
improvement. |
2/2/17
EMOTM 5 |
2 Power Snatches |
Rest 1 minute |
EMOTM 5 |
1 Power + 1 Hang Snatch |
Rest 1 minute |
EMOTM 5 |
1 Hang Snatch + 1 Snatch |
Rest 1 minute |
EMOTM 5 |
1 Snatch |
2/1/17
Shoulder Press |
Ladder @ 80% |
1, 2, 3, 4, etc… |
For Time: |
21, 15, 9 |
Thrusters (115/85) |
KBS (70/53) |
1/31/17
Death by Pull Ups |
“Annie” |
50-40-30-20-10 |
Double Unders |
Sit Ups |
1/30/17
Back Squat | |
3 x 3 @ 85% | |
EMOTM 12 | |
1. 300′ Shuttle Run (50’/each) | |
2. 12 Burpees | |
3. 10 Wallballs (30/20) |
1/27/17
Work up to a heavy single Power Clean; | |||
then do 4 x 1 @ 85% | |||
20-25 minutes (steady pace) | |||
100m Sled Pull (90/60) | |||
30 Double Unders | |||
10 CAL on Rower or Assault Bike | |||
10 Pistols (5/each) |
1/26/17
In Teams of 2 or 3 | |
AMRAP 18 | |
30 Box Jump Overs | |
30 TTB | |
30 Burpees |
1/25/17
Shoulder Press | |
Ladder @ 80% | |
1, 2, 3, 4, etc… | |
4 Rounds | |
250m Run | |
15 Thrusters (75/55) | |
15 Sumo Deadlift High Pull (75/55) |