Monday, November 20, 2017

Tuesday November 21st 2017

Every 2 minutes x 10 sets perform 
6 alternating db power snatch @ 75lbs/50lbs (3/3)
6 full stand burpees
6 wall balls - 20lb to 11ft / 14lb to 10ft 
6 box jumps - 24"/20"
**change order every 2 sets; no need to write on the blog how you organized it. But take notice of a few things:
1 - Are certain movements easier or harder to do when in the beginning or the end 
2 - Do certain movements preceding others wear on you or are they the same 
3 - did your times slow when manipulating movement order or did they just slow as the sets progressed? 

Workouts like this can help you learn a lot about yourself. We will be doing something like this every Tuesday for the next 5-6 weeks. 

Sunday, November 19, 2017

Monday November 20th 2017

A. Back Squat @ 20X1, build to a tough set of 6
B. Power Clean. Squat Clean and Split Jerk, 1.1 - build to a tough set (drop and reset b/t Pc & Sc)
C. 10 rds for time:
2 ring mu's
4 hspu
8 kbs - 32kg/24kg
*Cap 15 min*
*If you are scaling RMU; Make sure you spend at least 10 minutes working on the skill of the Ring Muscle up* And in that case your scale is 2 CTB + 2 Ring Dips*

Friday, November 17, 2017

Saturday November 18th 2017

EMOM x 10 min: (start mod end heavy)
1 Broad Jump + 1 Power Clean
+
rest 10 min
+
EMOM x 24 min:
1st min: 50ft x 2 Shuttle Run + 3 T&G Power Clean @ 65-70% of part A
2nd min: :20 AMRAP Wall Walks
3rd min: 3 Burpee Box jump + 6-9 UB Toes to bar
4th min: 50 Double Unders ( CAP :35)

Thursday, November 16, 2017

Friday November 17th 2017

A. T&G Squat Snatch, 3rm
B.  Squat Clean & Split Jerk, 1 rep every :60 until tough single -- start @ 50% of max and add 5% of current 1RM
C. 4 sets:
AMRAP Strict HSPU
rest :45
AMRAP Paused Strict Pullup (:01 pause in hang, half way (on up and down) & Above bar)
rest :45
Deadbug Movement, 1 min
rest :45

Tuesday, November 14, 2017

Wednesday November 15th 2017

A. Snatch Pull, 1 rep @ 105%rm x 8 sets rest 1 min 
B. 28min EMOM:
1st min: 8 strict toes to bar 
2nd min: 8 shoulder to overhead - take from ground
3rd min: :30 heavy front rack KB carry
4th min: 8-12 T&g power clean @ same weight as shoulder to overhead  

Monday, November 13, 2017

Tuesday November 14th 2017

3 min @ 90%:
20 hang Power Clean & Push Jerk @ 95lb/65lb
15 Box jumps @ 24"/20"
AMRAP Burpees in remaining time 
--3 min rest
3 min @ 90%:
20 Wall Balls - 20lb/14lb
15 DL @ 95lb/65lb
AMRAP Double Unders in remaining time 
--3 min rest
3 min @ 90%:
20 CTB Pullups
15 Wall Balls - 20lb/14lb
AMRAP HR push ups in remaining time 
--10 min rest
3 min @ 90%:
20 hang Power Clean & Push Jerk @ 95lb/65lb
15 Box jumps @ 24"/20"
AMRAP Burpees in remaining time 
--3 min rest
3 min @ 90%:
20 Wall Balls - 20lb/14lb
15 DL @ 95lb/65lb
AMRAP Double Unders in remaining time 
--3 min rest
3 min @ 90%:
20 CTB Pullups
15 Wall Balls - 20lb/14lb
AMRAP HR Push ups in remaining time 

Sunday, November 12, 2017

Monday November 13th 2017

A. Back Squat, work to tough set of 1 within 6-7 sets - go for max if your feeling it
B. squat Clean cluster, 1.1 - (drop and reset b/t reps) work to tough set within 7 sets
C. muscle snatch . Power Snatch . Squat Snatch 1.1.1 every 2 minutes x 7 sets - reset b /t all reps - these are skill/moderate loads
D. Accumulate 5 minutes of hanging L sit or hanging knee raise hold --