Monday, January 22, 2018

Tuesday January 22nd 2018

A. Snatch Pull, 1 rep per min x 10 mins - 5 min @ 95%RM of Sq sn, 5 min @ 105%RM
B. Slow Pull Squat Snatch, 1.1 @ 75%RM per min every :50 x 8 sets 
C. 8 sets @ high effort:
4 bar facing burpees
5 OHS @ 95lbs/65lbs
6 chest to bar
7 box jumps - 24"/20"
8 wall balls - 20lb/14lb
1:30 min b/t sets
*Mix and match order every other set*

Sunday, January 21, 2018

Monday January 22nd 2018

A. Back Squat @ 20X1, build to a tough set of 6
B. Above Knee Hang Squat Clean and Split Jerk, work to a tough single
C. 2 x 500m Row @ 97%, 8-10 min rest b/t sets 

Friday, January 19, 2018

Saturday January 20th 2018

10 min AMRAP:
50 burpees over dbell
50 wall balls - 20lb/14lb
50 alternating db power snatch @ 50lb/35lb
AMRAP Du's in remaining time
+
12 min rest
+
10 rounds for time:
2 burpee ring muscle-ups
8 cals on Airbike
+
12 min rest
+
20,15,10,5 for time:
thruster @ 95lbs/65lb
toes to bar
power clean @ 95lbsl65lb
push-ups

Thursday, January 18, 2018

Friday December 19th 2018

A. Front Squat @ 20X1, build to a tough set of 1
B. Power Snatch, touch n go triple
C. Squat Clean and Split Jerk Cluster, 1.1.1.1 x 4 sets, 2 min - start @ 60%RM add 10lbs per set
D. For time:
50 cals AD
50 KBS - 32kg
*Go unbroken on KBS

Tuesday, January 16, 2018

Wednesday January 17th 2018

Back Squat @ 20X1, build to a tough set of 2
+
AMRAP in 4 mins:
30 squat snatch @ 95lb/65lb
AMRAP DU's in remaining time
+
20 min @ mod effort 
:15-:20 Hanging Tuck Hold 
200m Row 
15-20 push ups 
200m ski erg 
3/3 TGU @ 24kg/16kg
20/15 cals on air bike 

Tuesday January 16th 2018

A. Snatch Pull, 2-2-2-1-1-1, 1:30 min - 2's @ 95%RM, 1's @ 100% RM
- reset b/t reps
B. High Hang Squat Snatch, 3-2-1-3-2-1, 1:30 min - 3's @ 65%RM of Sq Sn, 2's @ 70%RM, 1's @ 72.5-75%RM
C. 10 sets @ high effort:
3 power snatch @ 135lb/95lb
6 box jumps - 24"/20"
9 chest to bar
12 wall balls - 20lb/14lb
1 min b/t sets
Mix and match every other set*

Monday, January 15, 2018

Monday January 15th 2018

A. Back Squat @ 20X1, build to a tough set of 3
B. Power Clean . Squat clean, build to 1.1 with drop 
C. Push Press, build to a touch n go 3 rep 
D. 3 x 400m Row @ 97%, 6-8 min - damper 5,