9/20/16

AMRAP 21
400m Run
Deadlift Ladder
Men Women
225 115
275 145
315 175
365 215
405 245
425 275
*Post total deadlifts completed

9/19/16

Every 3 minutes for 15 minutes

5 Front Squats, climbing

 

4 Rounds Not For Time

4 Deficit HSPU

6 KB Press, each arm

8 Narrow Grip High Pull (65/45)

9/15/16

AMRAP 15
5 – Deadlift (275/185)
10 – Toes to Bar
15 – Box Jumps

9/14/16

Push Press
Work up to a 1RM
For Time:
27-21-15
Overhead Squats (115/75)
Pull Ups

9/12/16

Back Squat
Work up to a 1RM
Not For Time:
3 Rounds
100 Double Unders
25 GHD Situps

9/9/16

Clean
EMOTM 10
Rounds 1 – 3 @ 80%
Rounds 4 – 6 @ 85%
Rounds 7 – 8 @ 90%
Rounds 9 – 10 @ 95% +
7 Rounds
100m Sled Pull (135/90)
10 Ring Dips

9/8/16

For Time:
16 Thrusters (115/75)
4 Chest to Bar Pull Ups
12 Thrusters (135/95)
8 Chest to Bar Pull Ups
8 Thrusters (155/105)
12 Chest to Bar Pull Ups
4 Thrusters (185/125)
16 Chest to Bar Pull Ups

9/7/16

Push Press
5 x 3 @ 80%+
For Time:
750m Row
75 Sit ups
75 Push Ups
75 Double Unders
75 KBS (53/35)
Time Cap: 14 mins

9/6/16

Back Squat
5 x 3 @ 80%+
5 Rounds of 100′ farmer carry
Go heavy!
Rest as needed between rounds

9/5/16

“Bradshaw”
10 Rounds
3 HSPU
6 Deadlifts (225/155)
12 Pull Ups
24 Double Unders

9/2/16

Clean – 2 Reps
Every 90 seconds for 10 rounds
Rounds 1 – 3 @ 75%
Rounds 4 – 6 @ 80%
Rounds 7 – 8 @ 85%
Rounds 9 – 10 @ 90% +
30, 20, 10
KBS (70/53)
HSPU

9/1/16

“Linda”  
10-9-8-7-6-5-4-3-2-1  
Deadlift – 1.5 bodyweight  
Bench Press – Bodyweight
Power Clean – .75 bodyweight

8/31/16

Push Press  
5 @ 80%  
5 @ 75%  
8+ @ 70%  
 
2-4-6-8-10-8-6-4-2
Push Jerk (115/75)
TTB  
Bar Facing Burpees

8/30/16

3-Position Snatch
Every 1:30 for 10 rounds
Build to a heavy set
 
 
4 RFT  
250m Run  
12 OHS (95/65)

8/29/16

Back Squat
5 @ 80%  
5 @ 75%  
8+ @ 70%
 
AMRAP 9 
12 Wallballs
9 Pull Ups  
6 Box Jumps

8/26/16

Clean + Front Squat
Every 2 minutes do:
1 + 4
2 + 3
3 + 2
4 + 1
5 + 0
80% – 85% of clean max
For Time:
500m Row
40 Walking Lunges
40 TTB

8/25/16

20 RFT
2 Deadlifts (315/215)
10 Push Ups

8/24/16

Push Press
10 @ 70%
10 @ 65%
12+ @ 60%
12-9-6-3
Thrusters (115/75)
Burpee Pull Ups

8/23/16

Every 1:15 for 10 Rounds
Power Snatch + Snatch
3 sets @ 70%
3 sets @ 75%
2 sets @ 80%
2 sets @ 85%
Ladder 9
1 Bar Muscle Up
1 OHS (155/105)
2 Bar Muscle Ups
2 OHS
3 Bar Muscle Ups
3 OHS
Etc….

8/22/16

Back Squat
10 @ 70%
10 @ 65%
12+ @ 60%
For Time:
400m Run
then;
3 Rounds
15 HSPU
75 Double Unders
end with
400m Run
Time Cap: 14 mins

8/19/16

Clean + Front Squat
Every 1:15 do:
1 + 4
2 + 3
3 + 2
4 + 1
5 + 0
75% – 80% of clean max
Row 300m
Rest twice as long as it took to row
Repat x 5

8/17/16

Push Press
1 Set of max reps (8+) at 80%
EMOTM for max reps
1. Wallballs
2. Box Jumps
3. Double Unders
Repeat x 4
Finish with 3 x 15
GHD Sit Ups

8/16/16

Every 1:15 for 10 rounds
Hang Snatch + Snatch
Work to a heavy set
AMRAP 12
7 OHS (135/95)
7 TTB
100m sled pull (90/55)

8/15/16

Back Squat
1 Set of max reps (8+) at 80%
Every 3 minutes for 18 minutes
4 Muscle Ups
8 HSPU
10 KBS (70/53)

8/12/16

Clean + Front Squat
Every 1:30 do:
1 + 4
2 + 3
3 + 2
4 + 1
5 + 0
75% – 80% of clean max
For Time
20 – 15 – 10 – 5
Push Press 135/95
Bar Facing Burpees

 

8/11/16

Deadlift
5 x 7 @ 70% – 75%
10 RFT
10 Wallballs
100m Sprint

8/10/16

Push Press
8 @ 75%
8 @ 70%
10+ @ 65%
EMOTM 16
1. 12 Calorie Row
2. 10 burpee box jump overs
3. 12 TTB
4. Rest