Monday Aug 1st 2016

A. Front Squat Cluster; work to tough double 
B. Front Squat, 2 reps @ 93% fof best from part A x 3 sets rest 2-3 min
+
5 Sets:
10 tng Power Snatch @ 95lb/65lb
1 Min AMRAP DU's
Rest 2 minutes b/s sets
*Scale weight down as needed, must be unbroken*
+
EMOM x 15 minutes:
1st min:  Double arm KB Front Rack Carry @ challenging weight, :30
2nd min: Hold Sorenson, :30 -- initiate hold by squeezing glutes into pad while keeping torso straight and abs tight
3rd min:  Walking Lunges, 10/10 reps

Saturday July 30th 2016

5 Minute AMRAP @85%
200m Run
10 KBS @24kg/16kg
15Burpees
+
rest 5 min
+
5 Minute AMRAP @85%
250m Row
15 Step Down Box Jump @24/20"
10 Pullups
+
rest 5 min
+
5 Minute AMRAP @85%
200m Run
10 KBS @24kg/16kg
15 Burpees
+
rest 5 min
+
5 Minute AMRAP @85%
250m Row
15 Step Down Box Jump @24"/20"
10 Pullups
+
15-20 Min Easy Aerobic Cooldown- row, bike, or flow work.

Friday July 29th 2016

A. Squat Clean; 1 rep OTM until failure- start @65%, add 10lb / set
B. Back Squat Cluster; 3.3 x 5 sets, rest 20s/2-3m
C1. GH Raises; 6-8 reps x 5 sets, rest :20 
C2. Leg Curls on stability ball, 12-15 reps x 5 sets rest :90
+
For Time:
50 T2B
*50 DU's every time you break

Wednesday July 27th 2016

A. Split Jerk (off blocks if possible); 3-2-1-3-2-1, rest 2m (drop b/w reps on 2's and 3's)
B1. CGBP @ 30X1 6 reps x 5 sets, rest :60
B2. Pendlay Row @ 30X0 6-8 reps x 5 sets, rest :60
+
EMOM x10 Minutes:
1st: 1 Legless Rope Climb to 15ft from seated position
2nd: 2-3 tough strict defecit HSPU
+
4 Sets:
10-12 DB Hammer Curl
rest :60
10-12 Neutral Grip Skul crusher
rest :60

Tuesday July 26th 2016

5 sets:
1k Row @2-3 sec Faster than 30 Min Row Pace
Rest 1 Minute b/t sets
+10 min Airbike @ 70% effort
1 mile run @ 70% effort
*should be lightly breathing yet be able to maintain conversation*

Monday July 25th 2016

A. Power Snatch. Snatch Balance . Overhead Squat; 1 complex every 2 minutes x 5 moderately challenging sets
B. Front Squat; 3 reps x 5 sets rest 2-3 min
+
EMOM for 10 Minutes:
1st: 1 Power Clean+ 1 Hang Power Clean (modearate)
2nd: 3 high box jump overs (jump fully over box without feet touching)
+
3 Sets:
8/8 Single Leg DB RDL (hold dbell in  hand opposite the leg that is working-- keep back square and torso long. Dbell does not have to touch ground, just be sure to create hamstring tension)
rest 1 min
8-10 Back Extension @ 2020
Rest 1 Min

Saturday July 23rd 2016

5 Rounds For Time @85%
200m Run
7/7 KB Snatch @24kg/16kg (do from hang)
10 Burpee to 6" touch
+
rest 7 min
+
4 Rounds for Time @85%
40 DU's
20 cal Row
10 Ring Push ups
+ 
rest 7 min
+
3 Mile Assault Bike For Time @85%

Friday July 22nd 2016

A. Squat Clean, 8 singles, rest :90 (moderate/ tough. Same weight all sets)
B. Back Squat Cluster; 3.3.3 x 5 sets, rest 20s/2-3m
C. 5 sets:
Front Rack Barbell Walking Lunges, 20 continuous steps @ mod weight
rest :3010-15 UB C2B Pullups
rest :30
+
20 Minute of Z1- your choice 

Wednesday July 19th 2016

5-10 Minute Z1 Row
+
3 Sets:
100m Row @ 100%
Rest 2m b/w sets
(rest 5m after last set)
+
2000m Row For Time
+
2 Rounds @ low effort
1 Mile assault bike
20m forward bear crawl
20m reverse bear crawl
40m SA DB OHC Carry per arm @low load

Note:
-record lowest pace/ set on sprint
-record time/ avg pace on 2k
-record 30:00 Row time trial to 2k ratio as follows- (2k pace in seconds/ 30m row pace in seconds---> 105s/115s = .95 x100 = 91% )
-record avg HR for 2k is able
  

Tuesday July 19th 2016

A. Split Jerk; build to a tough single 
B. Sumo Deadlift; 3 reps w/ full pause on ground x 5; rest 2-3m (no grinder out reps)
+
5 Sets:
AMRAP (-1) 8-12 unbroken Strict HSPU (deficit if needed)
rest :20
2:00 Assault Bike @ 75% (moderate effort)
rest :20
AMRAP (-1) Kipping HSPU
Rest 2 min rest b/t sets 
+
5 min AMRAP:
Burpee Box Jump @30"/24"

Monday July 18th 2016

A. Squat Snatch; 1 rep @ 75-80%RMx 10 successful sets, rest 80-90s
B. Front Squat Cluster; 3.3.3 x 5 sets, rest 20s/2-3m
C. Weighted Pronated Pullup Cluster; 3.2.1 x 5 sets, rest 20s/2m
D. 15 ft Legless Rope Climb from seated position; 8 reps for time 
+
20 Minutes of Z1- your choice

Saturday July 16th 2016

A. Power Clean . Above knee Hang Squat clean . Split jerk, 1.1.1 (skill oriented sets NOT heavy) every :90 x 7-8 sets
B. 5 sets:
10 T&G Power snatches @ 75lb/55b 
200m light jog 
rest :60 bt sets 
C. 5 sets: 
AMRAP(-2) kipping hspu (repeatable number for all sets) 
250m row @ 70% effort 
rest :60 b/t sets 
D. 4 sets: 
10 OH Squats @75lb/55lb 
8 CTB 
60 sec Airbike @ 70% effort 

Friday July 15th 2016

A. Front Squat; 3-3-2-2-1-1; rest 2-3m (start mod and build)
B. Squat Snatch; build solid single for the day
+
For Time:
12 Squat snatches @ 65% of B
10 Squat snatches @ 75% of B 
8 Squat snatches @ 85% of B
+
20 Minutes of Low Impact/ Low Intensity breathing work (your choice)

Wednesday July 13th 2016

30:00 Assault Bike for cals
*Note cals/ avg watts or RPMS/ limiting factors. 
+
20-30 minutes of Accessory work 

Tuesday July 12th 2016

A. 10 Minute EMOM: 1-3 split jerks (60-65%)
B. Weighted Pronated Pullup; build to a 2RM
C. Close Grip Bench Press @ 20X1; build to a 10RM
+
For Time:
1-2-3-4-5-6-7-8-9-10
Unbroken C2B Pullups
**10 min CAP**
+
Option A:
Accumulate 120s Hanging L-Sit
or
Option B:
180s Hanging Knee raise hold
*should have :20 unbroken hanging L-sit hold to do option A*

Monday July 11th 2015

A. Back Squat; AMRAP(-1) @ 70% 1RM x 3 sets rest 3-5 min 
B. Power Clean; 1 single every :90 x 10 successful sets (moderate/ tough) -- approx 90% give or take a few depending on how you are feeling
+
For Time:
150 Wall Balls 20lb to 10ft/14lb to 9ft
*Max UB reps to start
+
@ low effort
10 Minute Airbike
10 min row  or Row
Notes:
-Note % of max used for PC on part B
-report score for tester as "Total time/ max UB" along with limiting factor- i.e shoulder fatigue, leg fatigue, breathing etc. 

Saturday July 9th 2016

For time:
2k row
1 mile run
3 mile on airbike

Friday July 8th 2016

AM
A. Power Clean . Squat Clean; 1.1 @ 90-95%RM of Power clean x 5 tough successful sets , rest 10s/2m (PC from shoulders and rest :10 before SC)
B. Front Squat; 3-2-1-3-2-1; rest 2-3m
C. EMOM for 15 Min:
1st: 2 tough CGBP
2nd: 2 tough Weight Strict Neutral Grip Pullup on Rings
3rd: rest

PM (if not enough time for split sessions then rest as needed After C of AM)
9-6-3:
Power Snatch @135/95lb
Deficit HSPU @ 10"/5"
+
rest 5 min
+
For time:
5 Thrusters @ 135lb/95lb

4 Legless rope climb
5 Thrusters
3 Legless rope climb
5 Thrusters
2 Legless rope climb
5 thrusters
1 legless rope climb

Wednesday July 6th 2016

30:00 Row for Max Distance
*Note time/ avg pace/ limiting factors. 
+
20 -30minutes of mobility/accessory work

Tuesday July 5th 2016

A. Split Jerk Cluster; 1.1.1 x 5 succesful sets, rest 10s/2m
B1. CGBP @ 20X1; 20-15-10-5, rest :90
B2. Bent Over BB Row; 10 x 4, rest :90
+
5 Sets:
AMRAP(-1) Strict C2B Pullups
40m SA DB OH Carry/ arm 
Rest 60s b/w sets 
*Switch to strict pullups if you cannot perform 6 or more strict C2B
+
20 Minutes of targeted mobility/ Z1 

Monday July 4th 2016

A. 1 squat Snatch OTM until failure- start @65%, add 5-10lb every other set. 
B. Back Squat; AMRAP(-2) @70%, rest 3m x5 sets
C. GH Raises ; 10 reps x 4 sets, rest 90s (add weight if easy)
+
30 Second Assault Bike for Max Cals
*Warmup well for this. 
+
20 Minute Z1 Assault Bike
*Get up 4,8,12,16,20 minutes and hit a max L-sit hold

Saturday July 2nd 2016

10 sets:
:30 Row @85%
:30 Rest
(rest 5 min)
+
10 sets:
:30 Run @85%
:30 Rest
(rest 5 min)
+
10 sets:
:30 Assault @85%
:30 rest
(rest 5 min)
+
20 Minute Run @ low effort
*Work on mechics/ breathing.