Tuesday, May 31, 2016

Wednesday June 1st 2016

10 Minute Assault Bike- max cals
Rest 7 Min (exact rest)
10 Minute Assault Bike- max cals
+
rest as needed
+
12 min EMOM: 
1st min: Hold Hanging L-sit/Knee raise, :15-:20 (if L-sit heels should be above butt otherwise, hold knee raise w/ knees above waist line. Arms should be completely vertical with minimal compensation by leaning backward)
2st min: Hold sorenson, :30 

Notes:
-Record scores on both pieces/ combined scores.
-Note if your using AirDyne or AirBike
-Note limitng factors 

Monday, May 30, 2016

Tuesday May 31st 2016

A1. CGBP @ 20X1 4 reps x 6 sets :60
A2. Pendlay Row @ 30X0, 6 reps x 6 sets, rest :60
+
5 Sets:
AMRAP UB Wall Facing HSPU
:60 Rest
15 Strict C2B Pullup For Time
:60 Rest 
+
20 Minute @ low effort: 
10 Calorie Airbike 
100m Farmers Carry @ 24kg/16kg 
10 Calorie row 
100 ft bear crawl 
10 controlled Scap Pullups 

Monday may 30th 2016

A. Strict Press , 5 rep- work to a tough set
B. Back Squat, 6 reps x 4 tough sets
C. Squat Snatch, 1 rep per min x 12 - start mod end heavy -- change weights every 3 sets
D. EMOM @ high effort x 18 mins:
1st - 8 bar facing Burpees
2nd min - 50 double unders
2nd - 8 ub oh squats @ 135lb/95lb

Friday, May 27, 2016

Saturday May 28th 2016

"Murph" 
For time:
1 mile run 
+
100 Pullups 
200 Push ups 
300 Air Squats 

1 mile run  
*Split Pullups, push ups & Air Squats into whatever order or repetitions you want. In the end just finish the given amount of reps before you go on to your second mile*  

Thursday, May 26, 2016

Friday May 27th 2016

A. Power Clean. Above knee Hang Power Clean. Below Knee Hang Squat Clean; 1.1.1-build to a tough set
B. Back Squat,  2 reps x 7 sets, rest 2-3m
+
5 Rounds For Time:
3 UB Ring Muscle Up
5 Step down Box Jump @30"/24"
7 Deadlift @ 275/185lb

Tuesday, May 24, 2016

Wednesday May 25th 2016

AM (if applicable)
30 min low effort @70%

5 min Bike 
:60 FLR on rings 
:60 Alt TGU @ 16kg/12kg
3 min Light Row damper 1

PM (if unable to do 2 sessions within the day it is preferred to prioritize this as the days training and recover tomorrow)
A. Push Press. Split Jerk, 3.3 x 5; rest 10s b/t push press & Split jerk --- rest 2 min b/t sets
B1. Strict Press Cluster 1.1.1 x 5 , rest 10s/60s
B2. Weight Pronated Pullup; 1.1.1.1 x 5, rest 10s/60s
+
5 Sets:
Max UB Strict C2B Pullup 

rest :30 
Max UB Strict Pronated COVP
rest :30
AMRAP (-1) Strict HSPU (use deficit if able to get over 15 reps)
Rest 2m 


Monday, May 23, 2016

Tuesday May 24th 2016

5 sets @ ALL out effort:
100m row damper 10
rest :60 b/t sets
+
5 sets @ 85% effort
1k Row @ damper 5
Rest = 1/2 best 2K row time 

Sunday, May 22, 2016

Monday May 23rd 2016

A. Power Snatch; 3.2.1 build to tough set w/ :10 b/t cluster
B. Front Squat: build to a max
+
For time: 
21 Thrusters @ 95lb/65lb 
3 Legless rope cimb to 15 ft 
15 Thrusters @ 95lb / 65lb 
2 legless rope climb 
9 thrusters @ 95lb / 65lb 
1 legless rope climb+
10 min low effort run 
10 min low effort row 

Friday, May 20, 2016

Saturday May 21st 2016

For time: 
2K row 
500 Double Unders 
1 mile run

rest 10 min 

50 Toes to bar for time   

Thursday, May 19, 2016

Friday May 20th 2016

A. T&G Clean Cluster; 2.2.2  -- work to challenging set w/ :10 b/t clusters
B1. Back Squat; 3 reps x 6 sets, rest 20s
B2. High Box Jumps, 3 reps x 6 sets, rest 10s b/t jumps, no re-bounding / rest 2 min
+
4 Sets @ tough effort
5 T&G Power Clean @ 165lb/105lb
5 T&G Shoulder to overhead @ 165lb/105lb -- if possible for fast push press then stick with that
100ft Prowler Sprint Out & Back (tough, grindign weight)
3-4 minutes Walk/ Rest to recovery for

Tuesday, May 17, 2016

Wednesday May 18th 2016

A. Split Jerk; 1 split Jerk every 90s x 10-12 sets @77-83%
B. EMOM x 12 minutes
1st min: Strict Press; 2 reps tough reps
2nd min: Cluster Weighted Pronated Pullup, 2.2 
C. For time: 
21-15-9
Bench Press @ 80% body weight / 70% body weight
Strict Pullups 
D1. Double arm Standing Dbell hammer curls @ 30X0, 8-12 reps x 3  sets rest :45 
D2. Barbell Laying tricep Ext @ 30X1, 8-12 reps x 3 sets rest :45 

Monday, May 16, 2016

Tuesday May 17th 2016

5 Rounds For Time @ 85%
1 Mile Airbike

5 L-arm KB Snatches  @ 32kg/24kg (KB can stay in hang position, it does not need to touch floor each rep)
5 R-arm KB snatches @ 32kg/24kg (KB can stay in hang position, it does not need to touch floor each rep)
10 No jump Burpees
15 Double KB Front Squat @16kg/12kg per arm

Monday May 16th 2016

A. T&G Power Snatch; 3.3.3 work to tough set 
+
Every 2:30 x10 sets 

2 Front Squats (heavy, no grind)
+
4 Sets:
1 Legless Rope Climbs
10-15 UB C2B Pullup
200m Run @ 75%
Rest 2m

Friday, May 13, 2016

Saturday May 14th 2016

5 Rounds For Time:
25 cal Row
16 C2B Pullups
9 Deficit HSPU (5"/2")
*16:00 cap
+
15-20 Min Z1 Row, AD, or Jog

Thursday, May 12, 2016

Friday May 13th 2016

A. Squat Clean; build to a tough single
B. Back Squat @30X1; 3-2-1-3-2-1; rest 2-3m (second wave heavier.  no grinded reps first set of 3 should be minimum 80%RM)
C1. CGBP; 3-4 sets x 4 sets rest :60
C2. Pendlay Rows, 4 reps x 4 sets ; rest :60

D1. Double arm Dbell Hammer Curls @ 30X0, 6-9 reps x 4 sets rest :30
D2. Double arm Laying Tricep Ext w/ Dbells @ 30X1, 6-9 reps x 4 sets rest :30
D3. GHD sit ups, 15-20 continuous reps x 4 sets rest :30

Wednesday, May 11, 2016

Wednesday May 11th 2016

A. Power Clean . Split Jerk; 1.1 x 5 moderately challenging sets rest 2m
B1. Strict Press @20X1; 3 reps x 5, rest 60s
B2. Weight Pronated Pullups @30X0; 4 reps x 5, rest 60s
C1. Strict Pullups on Rings 8-12 reps x 3  rest 60s
C2. Bar Dip; 8-12 x 3 rest 60s (use weight if too easy)

Tuesday, May 10, 2016

Tuesday May 10th 2016

3 Sets:
:20 Row Sprint @ 95% 

400m Jog @ 70% effort
:30 Burpee for max reps
1/2mi Airbike @70% effort

Rest 3m b/w sets
+
10-15 Minute Run @low effort

Sunday, May 8, 2016

Monday May 9th 2016

A. Muscle Snatch. Power Snatch. Squat Snatch; 1.1.1 x 5 sets; rest 10s/2min
B. Back Squat @ 30X1; 6-4-2-6-4-2 rest 2-3m (second wave heavier)
+
10 Rounds for Time:
1 Legless Rope Climb
200ft Run (100ft out & back)

Friday, May 6, 2016

Saturday May 7th 2016

7 Minute AMRAP @ 85-90%
1k Row
12 Burpee over rower
14 Pullups
Rest 7m x2 Sets
+
6 Minute AMRAP @ 85-90%
1k Row
100m Farmer Carry @24/16kg per arm
16 alt step ups @24"/20"
Rest 6m x2 Sets

Thursday, May 5, 2016

Friday May 6th 2016

A. Power Clean. Above knee Hang Power Clean . High Hang Squat Clean; 1.1.1 x 3 tough successful sets-- rest 2-3m (no drop)
B. Back Squat @20X1; 3 reps x 10 sets; rest 2-3m
C1. Incline Bench Press @20X1; 4-6 x 4 sets rest 2m
C2. Halting Snatch Grip DL @ 41X1; 4-6 x 4 sets rest 2m (full pause on floor and reset b/t reps)
D. 50 GHD sit ups for time 

Tuesday, May 3, 2016

Wednesday May 4th 2016

A. Push Press. Push Jerk; 1.1 x 5 sets rest 2 min (don't drop bar b/t reps) (no failed reps)
B1. Cluster Strict Press; 2.2 x 5 sets rest 15s/1m (all sets tough)
B2. SA DB Row @ 3111; 6 reps/arm x 5 sets rest 1m

C. EMOM x 10 minutes:
1st minute: Pull-ups :30 AMRAP
2nd min: Pushup, :30 AMRAP

Monday, May 2, 2016

Tuesday May 3rd 2016

5 Sets:
5:00 Airdyne @ tough yet repeatable efforts
5 min walking as rest

Sunday, May 1, 2016

Monday May 2nd 2016

A. Muscle Snatch . Power Snatch, 1.1 every 90s x 5 sets (tough weight)
B. Front Squat @ 20X1; 3 reps x 10 sets; rest 2-3m (heavier than last week)
+
3 Sets:
AMRAP UB Wtd. Pullup @15% BW
:20 Rest
10-12 Double arm Chest Supported DB Row
2:00 Rest
+
15 Minute Z1 Airdyne