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

7/29/16

Every 2 minutes

Clean + Front Squat

1+4

2+3

3+2

4+1

5+0

75% – 80% of clean max

 

AMRAP 9

15 Push Jerks (115/75)

30 Wallballs

7/28/16

Deadlift

5 x 5 @ 70% – 75%

 

500m Row

Rest 5 minutes

500m Row

7/27/16

Push Press

12 @ 65%

12 @ 60%

15+ @ 55%

 

2 RFT

40 Hand Release Push Ups

30 KBS (70/53)

20 Box Jump Overs (no touch)

7/26/16

Every 90 seconds for 8 rounds
Power Snatch + Snatch Balance + OHS
Do all sets at 70% of Snatch
4 RFT
250m Run
12 Chest to Bar Pull Ups
12 OHS (135/95)

7/25/16

Back Squat
12 @ 65%
12 @ 60%
15+ @ 55%
AMRAP 8
5 Strict HSPU
7 Power Cleans (115/75)

7/22/16

Power Snatch + Hang Snatch
EMOTM 10
Row Sprints
300m
200m
100m
Rest 1:1
Repeat x 3

7/21/16

6 Sets
Build to a heavy set of:
3 Deadlifts + 2 Hang Power Cleans + 1 Jerk
AMRAP 14
250m Run
5 Back Squat (225/155)
5 Box Jumps (30/24)
Finish with Back Extensions
4 x 10 – 15

7/20/16

5 RFT
40 Double Unders
15 Russian KBS – HASP
10 Ring Dips
Rest as needed
5 x 10
Behind the neck Push Press

7/19/16

Tabata L-Sits
Alternate with partner
“Chelsea”
EMOTM 30
5 Pull Ups
10 Push Ups
15 Squats

7/18/16

Pistols
5 x 10
Ladder 8
2, 4, 6, 8, 10, 12, etc…
Deadlifts (225/155)
Bar Facing Burpees
Finish with GHD Situps
3 x 15 – 20

7/15/16

Deadlift
Find 1RM
“Fran”
21, 15, 9
Thrusters (95/65)
Pull Ups

7/14/16

Front Squat or make up Back Squat
Find 1RM
Double Tabata (8 mins)
Alternate rounds with
KBS (53/35)
Burpees

7/13/16

Power Clean
Find 1RM
Every 2 minutes for 14 minutes
5 Power Cleans @ 70% 1RM
5 Strict HSPU
5 Strict Pull Ups

7/12/16

Shoulder Press
Find 1RM
Re-test
2000m Row

7/11/16

Back Squat
Find 1RM
“Annie”
50-40-30-20-10
Double Unders
Sit Ups

7/8/16

EMOTM  12 – Snatch
Min 1: 3 @ 65%
Min 2: 2 @ 75%
Min 3: 1 @ 85%
Repeat x 4
4 RFT
400m Run
100m Sled Pull (135/90)

7/7/16

Front Squat or make up Back Squat
6 x 2
12 – 9 -6 – 9 -12
Chest to Bar Pull Ups
Thrusters (115/75)

7/6/16

10 Rounds
15 Calorie Row
3 Power Cleans, increasing load
Finish with GHD Situps
3 x 15 – 20

7/5/16

Shoulder Press
5 x 2
AMRAP 8
6 – Power Snatch (115/75)
12 – Burpees
24 – Double Unders
Finish with Back Extensions
3 x 10 – 15

7/4/16

Back Squat
5 x 2
“Blake”
4 Rounds of:
100 ft. overhead walking lunge with plate (45/35)
30 Box Jumps (24/20)
20 Wall balls
10 Handstand Push Ups

7/1/16

Snatch, Work to a heavy set of 3
Every 2 minutes do 3 Reps
Start at 55%, if your max is over .
200lbs add 10lbs every set. If your
max is under 200lbs add 5lbs every set.
Row
Max meters in 5 minutes

6/30/16

Front Squat – 6 x 2
or make up Back Squat
AMRAP 15
5 KB Press, each arm (53/35)
5 Strict TTB
50m Sled Sprint (90/60)
Finish with 3 x 10 – 15 back extensions

6/29/16

Every 1:15 for 15 minutes (12 rounds)
Clean Pull + Power Clean
21, 15, 9
Strict Handstand Push Ups
Run 400m between each set