Wednesday November 30th 2016

3 sets:
20 Wall Balls  20lb/14lb
15 Deadlift @115lb/75lb
3:00 Assault Bike @10m max cal pace
Rest 3 min b/t sets
+
rest 10 minutes from time last set is complete 
+
12 Sets:
250m Row @2k PR pace
Rest 1m
*rest an additional 2m after set #6 if needed

Tuesday November 29th 2016

EMOM for 9 Minutes @ 70-75% (jerk max)
1st: 2 Push Press
2nd: 2 Push Jerk
3rd: 3 Split Jerk
+
A1. Weighted Pronated Pullup Cluster; 2.2.2 x 4 sets, rest 20s/60s
A2. Strict Deficit HSPU; 4-6  x 4 sets, rest 60s
+
10 Rounds for Time:
3 Burpee Ring MU
3 Box Jump Step down @30"/24"
*12 Minute cap 

Monday November 28th 2016

A. Snatch Balance; 2-2-2-1-1-1; rest 90 b/t
B. Squat Snatch Cluster ; 1.1 build to tough with :10 rest b/t cluster 
C. Back Squat; build to a tough 5, 
D1. Wtd Back Ext; 6-8x 4 sets, rest 1m
D2. Stability Ball Leg curl @3030; 10-12 x 4 sets , rest 1m
+
10 Minute Row or AD @low effort

Saturday November 26th 2016

8 Minute AMRAP @85%
10 Thruster @115/75lb
10 C2B
15 BoxJump Over @24"/20"
+ 
(rest 8m)
+
8 Minute AMRAP @85%
10 Power Clean @115/75lb
20 Wall Balls 20lb/14lb
25 UB DU's x3 (75 total) 
+
(rest 8m)
+
8 Minute AMRAP @85%
1 Mile AB
10 Push Press @115/75lb
20m BB OH Carry @115/75lb

Friday November 25th 2016

A. Snatch; 1 rep OTM until failure- start @65%, add 5-10lb/ every other set (ie- repeat each wt twice)
B. Front Squat; 3 reps x 5 sets, rest 2-3m (tough)
+
Every 2:00 for 10 Minutes:
1 Power Clean + 5 Front Squat @ 75-85% (max PC)
+
rest 5 min 
+
Every 2:00 For 6 Minutes:
10 Back Squat @3030 tempo (25% 1RM)
+
C1.  GHRaises; 8 reps x3sets, rest 1m
C2.  BB Hip Thrust; 15x3sets, rest 1m

Wednesday November 23rd 2016

A. Push Press. Split Jerk; 2.1, rest 2m (drop & rest 15s after 2nd Push Press)
B1. CGBP; max UB @ wt used for 6 rep from last wk,  x  5 sets rest 60s
B2. SA DB Row; 6-8/arm x 5, rest 60s
+
5 Sets:
10 UB OHS @ 95-115/65lb-75lb (from floor)
Rest 20s
:30 AMRAP DU's
Rest 20s
:30 AMRAP C2B (No more than 2 attempts within the given window of time)
rest 2min b/t sets

Tuesday November 22nd 2016

4 Sets: :15 Row @100% :65 Row @2k PR pace Rest 1m b/t sets (rest 5m) + 10 Minute AMRAP @steady pace 5 DL @ 135lb/95lb 
5 HPC @ 135lb/95lb   5 burpee over barbell 25 Double Unders (rest 5m) + 4 Rounds @steady pace 20 Calories on assault 15 GHD 250m row

Monday November21st 2016

A. Squat Snatch Cluster; 1.1.1 build to tough set w/ :10 b/t
B. Back Squat @ 21x1; 3 reps x 7 sets, rest 2-3m
+
For Time:
40 Wall Balls 20lb/14lb
30 Power Clean @ 135/95lb
20 Muscle Ups
*10 Min Cap
+
C1. Back Ext on GHD @ 3030, 8-12 reps x 3 sets rest :60
C2. Stability Ball Leg Curl @ 3030; 10-12 x 3, rest :60

Saturday November 19th 2016

5 Minute AMRAP @80-85%
10 Hang Power Snatch @75lb/55lb
10 Box Jump step down @30"/24"
+
(rest 5m)
+
5 Minute AMRAP @80-85%
15 KBS @24kg/16kg
15 Burpees
+
(rest 5m)
+
5:00 AMRAP @80-85%
15 cal AB
10 HRPU
+
(rest 5m)
+
5 Minute AMRAP @80-85%
45 cal row
AMRAP DU's in remaining time
+
(rest 5m)
+
5 Minute AMRAP @80-85%
400m Run
Max C2B in remaining time (UB sets of 5)

Friday November 18th 2016

A. Squat Clean; 2 tng reps @ 70-80% OTM for 8 Min
B. Front Squat; 2 tough reps every 2:30 x 6 sets
+
For Total Time:
25 Power Clean @ 185/135lb
25 Bar Facing Burpee
Then 5 Rounds of...
6 Deadlft @315/225lb
6 Deficit Strict HSPU @6"/2"
*Scale is 275 DL & 155 PC

Wednesday November 16th 2016

A. Push Press. Split Jerk; 3.1 x 5 sets, rest 2m (no drop)
B1. CGBP; 10-8-6-4-2; rest 60s
B2. SA DB Row; 8-10x 5 sets/arm, rest 60s
+
5 Rounds for Time:
3 Strict Deficit HSPU @ 6"/2"
8 C2B Pullups
(rest = work)
+
5 Rounds for Time:
1 Legless Rope Climb
8 Kipping HSPU 

Tuesday November 15th 2016

5 Sets: :10 Row @100% :50 Row @ 2k pace Rest 1m
+
 (rest 5m) + 10 Minute AMRAP @steady pace 10 Deadlift @135/95lb 10 Burpee Box Jump w/ Step down @30"/24" 30 cal Assault Bike 
+
 (rest 5m) + 4 Rounds @steady pace 250m Row @2k PR pace 15 T2B 200m Run

Monday November 14th 2016

A. Squat Clean Cluster; 1.1.1 x 4 sets, rest 15-20s/2m
B. Back Squat @ 21X1; 5 reps x 5 sets; rest 2-3m
+
4 sets @ consistently challenging effort
30 Wall Balls 20lb/14lb
6 Power Clean @ 185/135 (singles)
6 Muscle Up
Rest 2:30-3:30
*aim for consistency b/w sets 
*If power clean is less than 265/185, scale down to 155/105

Saturday November 12tn 2016

3 sets @ 85-90% effort
15 S2OH (95lb/75lb)
20 Cal Row
30 DU's
Rest = work
+
5 Minute Rest
+
3 sets @ 85-90% effort
20 C2B
20 cal Assault Bike
20 Burpees
Rest = work

Friday November 11th 2016

A. Power Snatch. Sq. Snatch; build to a max complex (no dropping bar)
B. Front Squat; 4 reps x 4 sets, rest 2-3m (heavy)
+
3-4 Sets:
10 Back Squat (60% 1RM)
Rest 30s
10 BackSquat @3030 tempo (20% 1RM)
Rest 2m

Wednesday November 9th 2016

A. Split Jerk Cluster; 1.1 x 5 sets, rest 15s/2m
B1. CGBP; 5 reps x 5 sets, rest 60s
B2. Pendlay Row; 8 reps @ 30X0 x 5 sets, rest 60s
+
7 Rounds for Time:
7 UB C2B Pullups
+
30 Alt TGU @ moderate wt. (not for time)-- 15/arm

Tuesday November 8th 2016

8 Minute AMRAP @ 80-85%
1k Row
15 Wall Balls @ 20lb/14lb
10 Box jump over @24"/20"
+
rest 6 min+
8 Minute AMRAP @80-85%
1 Mile Assault Bike
50 Double Unders25 T2B
+
rest 6 min+
1 Mile Run @ 80-85%

Monday November 7th 2016

A. Power Clean. Below knee hang squat Clean; 1.1 every 90s x 7 sets (tough/ same wt across)
B. Back Squat; 5 reps x 5 sets, rest 2-3m
+
3 sets:
7 Ring Muscle Up
40 Wall balls
100 DU's
Rest = work
(time each set)

Saturday November 5th 2016

 

Will Murtagh @ Southie Showdown 2015

Training:
A. T&G Deadlift, build to moderate triple (just to prep for the repeat sets)
+
4 sets @ 85% effort
10 tng Deadlift @185lb/135lb
10 Pushup @ 3030 tempo
400m Run
Rest 2:30 b/w sets 
*time each round*
+
20 Minute Assault Bike @low effort 

Friday November 4th 2016

On-site Athlete Joseph Clarke 

Training:
A. Power Snatch . Above knee Hang Snatch; 1.1 x 5 sets, rest 2m (no drop)
B. Front Squat Cluster; 2.2.2 x 3 sets, rest 20s/2m (all sets tough)
+
For Time:
10 Toes to Bar
30 Thruster @75lb/55lb
20 Toes to Bar
20 Thruster @75lb/55lb
30 Toes to Bar
10 Thruster @75lb/55lb

Wednesday November 2nd 2016

A. Push Jerk. Split Jerk; 1.1 x5 sets , rest 10s/2m (use blocks if possible and drop PJ from overhead)
+
3 Rounds for Time- steady pace
7 Strict Press
3 Weighted Pronated Pullup
*Weights are 10RM of Strict Press & 5RM of Weighted Pronated Pullup
*If you aren't sure then build up and estimate*
+
rest 10 min
+
EMOM x 12 min:
1st: 10-15 UB HSPU
2nd: 15 UB C2B Pullups For time (scale to 10 if you cant complete in under 40s)
3rd: 30s AirBike @ 90% aerobic