Friday, October 20, 2017

Saturday October 21st 2017

Take a 4-5 sets to build to power clean and high box jump weight for EMOM to begin
+
EMOM x 10 min:
2 High Box jumps + Power Clean Cluster, 1.1
+
rest 5-10 min
+
EMOM x 24 min:
1st min: 12-15 Ub wall balls (20lb/14lb - use heavier weight if possible)
2nd min: 10 Alt Dbell Snatch @ 50lb/35lb (5 each arm)
3rd min: 5 Bar Muscle ups
4th min: 5 Heavy Front Squat (205lb/155lb) - modify if needed

Thursday, October 19, 2017

Friday October 20th 2017

A. Squat Snatch, work to tough single within 7 sets - not a max; no fails
B. Front Squat + Split Jerk, work to tough set from rack within 7 sets
C. 7 sets:
3 Strict Press
1 L-Sit Rope Climb  (if can't do L-sit then hold tuck) (start seated)
Airbike, Hold 85% effort for :60
Rest 2 min b/t sets


Tuesday, October 17, 2017

Wednesday October 18th 2017

A. Snatch Pull Cluster, 1.1 @ 95% of Sq Sn 1RM x 5 sets( rest :05/ 2 min)
B. 18 min EMOM:
1st min: 3 Burpee Ring Muscle ups
2nd min: 6-9 Deficit Kipping HSPU
3rd min: 12/9 Cals on rower
C. 3 sets:
Alternating Seated Dbell Press, 10 reps/arm (non working arm is in front rack)
rest :45
DB Split Squat w/ :03 Decend holding dbells, 10 reps/leg (rest :30 b.t legs)
rest :45
Strict Anchored sit ups, 25 reps
rest :45

Monday, October 16, 2017

Tuesday October 17th 2017

Tuesday - MAP High %'s (3/3)
3 min @ 90%:
50 Double Unders
10 KB Thrusters @ 16kg/arm (12kg/arm)
--3 min rest
3 min @ 90%:
10 Pullups
10 Burpee Box Jumps - 24/20
--3 min rest
3 min @ 90%:
7 HPC @ 135lb/95lb
100m Run
--3 min rest
3 min @ 90%:
50 Wall Balls - 20lb/14lb
Row for meters
--10 min rest
3 min @ 90%:
50 Double Unders
10 KB Thrusters @ 16kg/arm (12kg/arm)
--3 min rest
3 min @ 90%:
10 Pullups
10 Burpee Box Jumps - 24/20
--3 min rest
3 min @ 90%:
7 HPC @ 135lb/95lb
100m Run
--3 min rest
3 min @ 90%:
50 Wall Balls - 20lb/14lb
Row for meters

Sunday, October 15, 2017

Monday October 16th 2017

A. Back Squat, work to tough set of 4 within 6 sets
B. Power Clean . T&G Squat Clean . Above knee Hang Squat Clean, 1.1.2, work to tough set within 6 sets
C. 2 T&G Power Snatch + 2 Above Knee Hang Power Snatch + 2 Above Knee Hang Squat Snatch every 2 minutes x 6 sets -- start @ 60-65% of 1rm Power snatch @ figure from there where to stay
D. 5 sets:
3 Strict Toes to bar
3 Strict Knees To arms
9 Toes to bar
rest 1m30

Friday, October 13, 2017

Saturday October 14th 2017

Take a 4-5 sets to build to power clean and high box jump weight for EMOM to begin
+
EMOM x 10 min:
1st min: Cluster Power Clean, 1.1.1
2nd min: High Box jump, 3 reps
+
rest 5 min
+
EMOM x 10 min:
1st min: 10-15 UB Hang Power Snatch, 75lb/55lb
2nd min: 10-15 UB Ring Push ups
+
rest 5 min
+
EMOM x 10 min:
1st min: 10-15 UB Wall Balls 20lb/14lb
2nd min: :30 Row @ 85% effort

Thursday, October 12, 2017

Friday October 13th 2017

A. Above knee Hang Squat Snatch, work to tough single within 6-7 sets
B. Squat Clean . Front Squat . Split Jerk, 1.1.2 -- work to tough set within 6-7 sets
C. 4 min AMRAP:
5 Bar Muscle ups
5 Front Squats (205lb/135lb)
+
rest 2 min
+
4 min AMRAP
125 Double Unders
10 shoulder to overhead (205lb/135lb)
AMRAP Toes to bar remaining time

Scale Option if you have less than 3 unbroken bar muscle ups and or need front squat weight needs scaling:
4 min AMRAP:
3 rounds
10 CTB
5 Front Squat (155lb/105lb)
directly into AMRAP Remaining time
5 Bar Muscle ups
5 Front Squat (155lb/105lb)
+
rest 2 min
+
4 min AMRAP:
125 double unders
10 shoulder to overhead (155lb/105lb)
AMRAP Toes to bar remaining time