10/13/15

Front Squat
5 x 5 @ 85%
0:00 – 3:00
AMRAP
3 – Power Snatch – 115/80
3 – Bar Muscle Ups
3:01 – 6:00
AMRAP
3 – Power Snatch – 115/80
5 – Chest to Bar Pull Ups
6:01 – 9:00
AMRAP
3 – Power Snatch – 115/80

7- Pull Ups

10/12/15

12 x :20 alternate with
Chin Ups and HSPU
Split Jerk
Work to heavy single
Then do: 3 x 3 @ 75%
100 Wallballs for time
*Start every minute with
5 – 10 TTB

 

10/9/15

Front Squat
6 x 2 @ 80%
Complete 3 box jumps after each set
Complete the following in any order. Partition as necessary.
Focus on quality movement, not speed.
2000m Row
50 GHDSU
50 HSPU
50 Ring Dips
50 Pistols

 

10/8/15

12 x :20 alternate with
Chin Ups and HSPU
EMOTM 18
1. 12 Wallballs
2. 12 Burpee Box Jump Overs
3. 12 TTB

10/7/15

Power Clean
Work to heavy single then do:
3 x 3 @ 80%
AMRAP 14
12 KBS
24 Lunges
36 Sit ups

10/5/15

Front Squat
6 x 6 @ 80%
21, 15, 9
Deadlifts (225/155)
Pull Ups

10/5/15

12 x :20 alternate with
Chin Ups and HSPU
5 Sets
2 Split Jerks
Double Tabata
Thrusters (45/35)
Double Unders
*Alternate every round

 

10/2/15

Front Squat
6 x 2 @ 80%
Complete 3 box jumps after each set
AMRAP 8
7 – Hang Squat Cleans (95/65)
7 – HSPU

10/1/15

12 x :20 alternate with
Chin Ups and HSPU
800m Run
20 Box Jumps
30 Burpees
40 Lunges
30 Burpees
20 Box Jumps
800m Run

9/30/15

Power Clean
work to a heavy double
4 RFT
50 – Double Unders
10 – Ring dips
5 – Deadlifts (315/205)

9/29/15

Front Squat
6 x 5 @ 80%
AMRAP 8
7 – Hang Squat Snatches (95/65)
9 – Pull Ups

9/28/15

12 x :20 alternate with
Chin Ups and HSPU
5 Sets
1 Push Jerk + 2 Split Jerks
2 mins to run 250m then do
max KBS (53/35).
Rest :30, repeat x 4

9/25/15

Front Squat
6 x 2 @ 80%
Complete 3 box jumps after each set
10 minute Cindy
5 Pull Ups
10 Push Ups
15 Squats

9/24/15

12 x :20 alternate with
Chin Ups and HSPU
 
AMRAP 18
10 Push Press (115/75)
30 Sit Ups
100m Sled Pull

9/23/15

Hang Power Clean + Power Clean
Work to heavy set
   
Ladder 5  
1, 2, 3, 4, 5, etc…
Bar Muscle Up  
Thrusters (135/95)
**Coaches note: scale w/C2B

9/22/15

Front Squat
6 x 4 @ 80%
   
3 RFT  
15 – Deadlifts (225/155)
30 – Push Ups
250m Run

9/21/15

12 x :20 alternate with
Chin Ups and HSPU
 
5 Sets  
2 Push Jerk + Split Jerk
   
EMOTM for as long as possible:
20 double unders + 2 KBS
20 Double unders + 4 KBS
20 Double Unders + 6 KBS, etc..

9/18/15

Front Squat     
6 x 2 @ 80%    
Complete 3-5 box jumps after each set
 
AMRAP 9     
7 Deadlifts (165/105)  
5 Shoulder to Overhead  
3 Back Squat    
 

 

 

9/17/15

12 x :20 alternate with
Chin Ups and HSPU
 
Ladder 6
2, 4, 8, 16, 32, etc…
Wallballs
TTB
Rest 3 mins then repeat

9/16/15

Power Clean
5 x 3 @ 75%
8 Rounds for max reps
1 min. to do 5 Thrusters (135/95)
then max burpees.
Rest 15 seconds between rounds

9/15/15

Front Squat
6 x 3 @ 80%
2 Rounds
50 Sit Ups
40 Push Ups
30 Jumping lunges
20 Pull Ups

9/14/15

12 x :20 alternate with
Chin Ups and HSPU
5 Sets
2 Push Press + Split Jerk
2 mins to run 250m then do
max double unders.
Rest :30, repeat x 4

9/11/15

Front Squat
6 x 2 @ 80%
Complete 3-5 max height box jumps after each set
AMRAP 10
15 Power Snatches (95/65)
30 Double Unders

 

9/10/15

12 x :20 alternate with
Chin Ups and HSPU
AMRAP 15
9 Deadlifts (255/175)
6 lunges w/KB
3 Ring Dips

9/9/15

Power Cleans
Work to heavy single then do
2 x 2 @ 75%
100 sit ups
then do 5 rounds
10 KBS HASP
10 TTB

9/8/15

Front Squat
6 x 2 @ 80%
EMOTM for as long as possible:
1 burpee + 1 Wallball
2 burpees + 2 Wallballs
3 burpees + 3 Wallballs, etc….

9/7/15

Come join us at 9 or 10 am!

9/4/15

Find 1RM Back Squat

Elizabeth

21-15-9
Clean 135/95
Ring Dips

9/2/15

Find 1RM Shoulder Press
3 RFT
5 cycles of the Bear Complex (115/80)
15 box jumps (24/20)