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

8/9/16

Every 90 seconds for 8 rounds
Power Snatch + Hang Snatch + OHS
Do all sets between 70% – 75% of snatch
Ladder 8
1 Strict HSPU
1 OHS (155/105)
2 Strict HSPU
2 OHS
3 Strict HSPU
3 OHS
Etc….

8/8/16

Back Squat
8 @ 75%
8 @ 70%
10+ @ 65%
3 RFT
50 Double Unders
30 Medball toss sit ups (20/14)
10 Bar Muscle Ups

8/5/16

Clean + Front Squat

Every 1:45

1+4

2+3

3+2

4+1

5+0

75% – 80% of clean max

 

21, 15, 9

Chest to bar pull ups

Ring Dips

8/4/16

Deadlift

5 x 6 @ 70% – 75%

 

For Time

30 KBS (53/35)

30 Pistols

30 Power Snatches (75/55)

30 Toes to Bar

30 Burpees

30 Thrusters (75/55)

15 minute time cap.

8/3/16

Push Press

10 @ 70%

10 @ 65%

12+ @ 60%

 

AMRAP 3

3 Hang Power Cleans (205/135)

5 Box Jumps (24/20)

Rest 1 minute

AMRAP 4

6 Hang Power Cleans (185/125)

5 Box Jumps

Rest 1 minute

AMRAP 5

9 Hang Power Cleans (155/105)

5 Box Jumps

8/2/16

Every 90 seconds for 8 rounds

Snatch High Pull + Power Snatch + Snatch Balance

Do all sets at 70% – 75% of Snatch

 

5 RFT

60 Double Unders

15 Overhead Squats (95/65)

8/1/16

Back Squat

10 @ 70%

10 @ 65%

12+ @ 60%

 

AMRAP 12

4 Tire Flips

8 Toes to Bar

12 Push Ups