Monday, August 21, 2017

Tuesday august 22nd 2017

40 min clock @ 70%
20 cal bike
5/5 alt pistols
25 ft handstand walk or 50 ft reverse bear crawl
400m run
2-4 Ring muscle ups
2 TGU/arm @ mod weight

Sunday, August 20, 2017

Monday August 21st 2017

A. Squat Snatch, work to solid single - not a max
B. Front Squat, work to max
C. Bulgarian Split Squat w/ bells/hand, work to 6 reps/leg - rest :60 b/t legs
D. Death By Strict Pullups (does not have to be unbroken) 
1st min - 1 pullup 
2nd min - 2 pullup 
3rd min - 3 pullup 
.. so on and so forth until you can not complete the given amount of reps within the minute 

Friday, August 18, 2017

Saturday August 19th 2017

A. Squat Snatch, 1 rep every :50 x 10 sets -- start @ pick 5 weights - have 2 successful sets per weight-- start about 60%RM and end moderately heavy 
B. Overhead Squat, work to moderately challenging single
C. 2 sets @ 85% effort:
60 calorie row 
50 Wall Balls @ 20lb/14lb 
40 Box jumps @ 24/20
30 CTB
Rest 1/2 Work time 

Thursday, August 17, 2017

Friday August 18th 2017

A. 1 Above knee Hang Power Clean . 1 Push Jerk . T&G Power Clean + 2 Split jerk, -- work to tough set 
B. 1 heavy set of A every 2:30 x 6 sets (use about 85%)- this shouldn't hurt nearly as much as the other weeks 
C. Back squat, 1 reps moderately challenging reps x 8 sets rest 2-3 min  (figure 88%RM and up)
D. 4 sets: 
300m run 
15 GHD sit ups 

Tuesday, August 15, 2017

Wednesday August 16th 2017

A. Every :60 x 10 sets
2 T&G Power Clean -- start light and work moderately heavy. Movement should be perfect for all sets
B1. Cluster Deadlift (bring back down to floor @ :03; reset and pause bt reps), 1.1.1 reps x 5 sets rest rest:05/rest:60
B2. Standing Strict Press, 2 reps x 5 sets rest :60 -- heavier than last week
C. EMOM x 10 min:
3 Tough Deficit Kipping HSPU -- beat last week with overall deficit through 10 minutes
D. 3 sets:
18 Gh Raises
18 HR Push ups
18 Barbell Skull Crushers
rest 2 min

Monday, August 14, 2017

Tuesday august 15th 2017

40 min clock @ 70%
400m run
1 rope climb
25 ft handstand walk
400m row
2 bmu
8-10 toes to bar
4/4 alt pistols

Friday, August 11, 2017

Monday August 14th 2017

A. Squat Snatch Cluster, 1.1 reps @ 85ish%RM x 5 sets rest 2 min (reset b/t reps)
B. Front Squat, work to tough double 
C. 1 Strict prontated Pullup every :20 x 6 min
D. 4 sets: 
DB Bulgarian split Squat, 8 reps/leg
rest :60
SA Bent Over dwell row, 12-15 reps/arm
rest :60

Saturday August 12th 2017

A. Above knee Hang Power Snatch . Snatch balance , 1.1 every :60 x 10 min @ 60%RM 
B. Overhead Squats @ 31X1, 1 reps @ moderate weight every :90 x 6 sets --above last weeks
C. 4 sets @ 85% effort:
400m Run 
30 Wall Balls @ 20lb/14lb 
20 CTB
10 Burpee Box jump @ 24"/20"
rest = 1 minute less than work 
example 5 min round = 4 min rest 

Thursday, August 10, 2017

Friday August 11th 2017

A. 2 T&G Power Clean + 2 Split jerk, -- work to tough set 
B. 1 Unbroken Complex every 2:30 x 6 sets
5 Heavy T&G Power Clean & Jerk 
*Same as last week; really try to work with heavy sets*
C. Back squat, 2 reps moderately challenging reps x 6 sets rest 2-3 min  (figure 82.5%-87.5%RM)
D. Core Accessory: 
Work about 10 minutes of whichever type of movement you feel is most effective -- get some volume in 

Tuesday, August 8, 2017

Wednesday August 9th 2017

A1. Cluster Deadlift @ 30X1, 2.2 reps x 5 sets rest rest:60 -- heavier than last week
A2. Standing Strict Press, 3 reps x 5 sets rest :60 -- heavier than last week
B. Every :70 x 10 sets
3 T&G Power Clean -- start light and work moderately heavy. Movement should be perfect for all sets
-- Directly into ..
EMOM x 10 min:
5 Tough Deficit Kipping HSPU
C. No rest but not for time:
21-15-9
Gh Raises
HR Push ups
Standing OH Banded Tricep Ext, 15 reps

Monday, August 7, 2017

Tuesday August 8th 2017

30 min Clock @ 70% effort:
10 Cals on AB
3 L-Leg Pistols
3 R-Leg Pistols
15 Cals on Rower
7-15 Kipping HSPU (whatever is  smooth and EZ)
400m Run
1 Legless Rope Climb
1 Rope Climb with legs

Sunday, August 6, 2017

Monday August 7th 2017

A. Snatch Pull . Squat Snatch, 1.1 reps @ 85ish%RM x 5 sets rest 2 min (reset b/t reps)
B. EMOM x 14 min:
1st min: Front Squat, 1 rep @ 90%RMish 
2nd min: Cluster Wtd pronated Pullups @ 30X1, 1.1 reps 
C. 4 sets: 
Front Foot Elevated Barbell Split squat, 10 reps/leg (rest :30 bt legs)
rest :60
Supinated Ring Rows, 10-15 reps
rest :60

Friday, August 4, 2017

Saturday August 5th 2017

A. Power Snatch . Squat Snatch, 1.1 every :60 x 10 min @ 60%RM (drop from overhead and reset)
B. Overhead Squats @ 31X1, 2 reps @ moderate weight every :90 x 4 sets --above last weeks
C. Every 5 minutes x 5 sets: 
15/12 CTB
20 Wall Ball throws @ 20lb/14lb 
15/12 Strict Ring Dips 
20 Full Stand Burpees

Thursday, August 3, 2017

Friday August 4th 2017

A. Power Clean & Push jerk, 2 rep T&G--- work to tough set.
B. 1 Unbroken Complex every 2 minutes x 6 sets
3 T&G Power Clean 
3 T&G Hang Squat Clean 
3 Push Jerk
*Try and push your limit here since there is no 4 minute amrap. Maybe close to last week?*
C. Back squat, 3 reps moderately challenging reps x 5 sets rest 2-3 min  (figure 77.5%- 82.5%RM)
D. GHD sit ups,15 reps x 4 sets rest 1m30 bt sets

Tuesday, August 1, 2017

Wednesday August 2nd 2017

A1. Deadlift @ 30X1, 4 reps x 5 sets rest rest:60 -- heavier than 2 weeks ago
A2. Standing Strict Press, 4 reps x 5 sets rest :60 -- heavier than 2 weeks ago
B. EMOM x 21 min:
1st min: Cluster Power Clean, 4.4 (do 1st @ 0 and 2nd @ :30)
2nd min: Cluster Deficit Kipping hspu, 4.4 (same as above)
3rd min: Rest
**Make weight similar to last week. Weight should be challenging on 2nd cluster but pretty close to perfect**
C. 3 sets:
Gh Raises, 15 reps -- move as consistent as possible
rest 1 min
Standing OH Banded Tricep Ext, 15 reps https://youtu.be/ioMF-2ErRLw
rest 1 min

Monday, July 31, 2017

Tuesday August 1st 2017

Start @ station 1 and Every 3 minutes move to the next x 4 sets 
station 1 Airbike @ 70% EFFORT
station 2 Row @ 70% EFFORT 
station 3 Run @ 70% EFFORT 
Before Each Airbike perform 3/3 Pistol Squats + 1 Rope climb 
Before Each Row perform 10-15 Unbroken Toes to bar 
Before Each Run Perform 50ft handstand walk 

Sunday, July 30, 2017

monday July 31st 2017

A. Snatch Pull . Low hang Snatch Pull, 1.2 reps x 4 sets rest 2 min--- try heavier than last weeks as long as form is still good-- use straps if needed
B1. Front Squat @ 20X2, 2 reps @ 85%RMish x 5 sets rest 1 min 
B2. Cluster Wtd pronated Pullups @ 30X1, 2.2 reps x 5 sets rest 1 min 
C. 4 sets: 
Double arm KB Front Rack Split squat, 10 reps/leg (rest :30 bt legs)
rest :60
bent over barbell row, 6 heavy reps 
Rest 0 
Bent over KB row, 10 reps 
rest :60

Friday, July 28, 2017

Saturday July 29th 2017

A. Paused Squat Snatch (pause below knee) . Above Knee Hang Squat Snatch, 1.1 every :60 x 10 min @ 60%RM 
B. Overhead Squats @ 31X1, 3 reps @ moderate weight every 1:50 x 4 sets --above last weeks
C. Every 2 minutes x 5 sets:
6-10 Unbroken Ring Muscle ups
20 Wall Ball throws @ 20lb/14lb
--rest 10 min
EMOM x 16 min:
1st min: 18 GHD Sit ups
2nd min: :30-:40 Handstand Hold
3rd min: 8/8 Alt pistol squats
4th min: 60 Double Unders
**This is designed to work a little more each minute than normal. A little more of an aerobic based EMOM**

Thursday, July 27, 2017

Friday July 28th 2017

A. Power clean & Push Jerk . Power Clean  & Split Jerk --- work to tough set. Drop push jerk from overhead and reset 
B. 1 Unbroken Complex every 2 minutes x 5 sets
1 Power Clean 
1 Hang Power Clean 
2 Push Jerk
1 T&G Power Clean 
1 Hang Power Clean 
2 Push Jerk
C. Back squat, 4 reps moderately challenging reps x 4 sets rest 2-3 min  (figure 72.5%- 77.5%RM)
D. 4 min AMRAP: 
2,4,6,8,10,12...
Power Snatch @ 155lb/105lb
Burpee over barbell

Tuesday, July 25, 2017

Wednesday July 26th 2017

A1. Cluster Deadlift @ 30X1, 3.3 x 4 sets rest :15/rest:60 -- heavier than last week
A2. Cluster Standing Strict Press, 3.3 reps x 4 sets rest :15/:60 -- heavier than last week
B. EMOM x 18 min:
1st min: 4 t&g Power Clean @ moderate weight
2nd min: 4-6 Deficit Kipping hspu
**Make weight heavier than last week but similar movement pattern. You may increase as sets go on however make sure mechanics are perfect**
C. 3 sets:
Gh Raises, 6-9
rest 0
Alt Single Leg RDL, 6 reps/leg
rest 1 min
Standing Banded Tricep Ext, 15 reps
rest 1 min

Monday, July 24, 2017

Tuesday July 25th 2017

20 min @ 70% effort:
Alternate from biking to Running in every 2 minutes
*0,4,8,12,16 perform 10-15 unbroken Toes to bar*
*2,,6,10,14,18 perform 8-10 handstand shoulder touches/arm--(use wall or free)
(this should be 5 sets of biking and 5 sets of running)
+
rest 10 min 
+
4 sets: 
Row 750m @ 2K pace 
Rest 2m30 for male (3 min for female) 
*perform :30-:45 of Deadbug movement immediately after row during rest time)

Sunday, July 23, 2017

Monday July 24th 2017

A. Snatch Pull, 4 reps x 4 sets rest 2 min- reset b/t all reps --use 105% of last weeks complex
B1. Front Squat @ 20X2, 3 reps @ 80%RMish x 5 sets rest 1 min 
B2. Wtd pronated Pullups @ 30X1, 3 reps x 5 sets rest 1 min 
C. 4 sets: 
Double arm KB Front Rack Box step ups, 10 reps/leg
rest :60 
Bent Over Barbell Rows, 6 reps @ 3030
rest :60

Friday, July 21, 2017

Saturday July 22nd 2017

A. Slow Pull Squat Snatch . Above Knee Hang Squat Snatch . Snatch Balance, 1.1.1 every :60 x 10 min @ 60%RM
B. Overhead Squats @ 31X1, 4 reps @ moderate weight every 2 minutes x 5 sets
C. EMOM x 8 min:
1st min: 5-7 UB Ring Muscle ups
2nd min: 50 Double unders
into ... 
EMOM x 8 min:
1st min: 12-15 Toes to bar
2nd min: 12-20 UB Wall Balls @ 20lb/14lb
D. 3 sets:
Lean Away Strict Pronated Pullups, complete 8 reps  (does not have to be unbroken but in as few sets as possible)
rest :60
:30-:45 Handstand hold
rest :60

Thursday, July 20, 2017

Friday July 20th 2017

A. Power clean & Push Press + Power clean & split Jerk, 1&1 + 1 & 2 --- work to tough set. Drop push press and reset for next power Clean 
B. Power clean . Hang power clean . Push press . Push jerk, 1.2.2.3 -- 1 challenging set every 2 min x 5 sets (try to use same weight)
C. Back squat, 6 reps moderately challenging reps x 4 sets rest 2-3 min  (figure 67.5%- 70%RM)
D. 4 min AMRAP: 
Alt DB snatch (75lb/50lb) 

Tuesday, July 18, 2017

Wednesday July 19th 2017

A1. Deadlift @ 30X1, 5 reps x 5 sets rest :60
A2. Standing Strict Press, 5 reps x 5 sets rest :60
B. 5 sets:
8 t&g Power Clean @ moderate weight
rest :45
5 Strict Hspu
right into..
5-10 Unbroken Kipping hspu
rest 2 min b/t sets
**Weight for power clean reps are meant to work on perfect movement pattern but enough weight to get challenging toward the end; do not go too heavy where form falls apart or too light where there is no real stimulus**
C. 3 sets:
Single Leg Rdl w/ dbell/hand, 10 reps/leg
rest :45
Laying tricep ext w/ dbells, 12 reps
rest :45

Monday, July 17, 2017

Tuesday July 18th 2017

5 sets:
500m Row @ slight slower than 2k pace
15 GHD sit ups
rest 2 min b.t sets
+

rest 10 min from last set 
+
10 min Airbike @ 70% effort
@ 0, 2:30, 5, 7:30 -- perform 1 smooth rope climb + 5-10 comfortable Kipping hspu
+
rest 5 min
+
5 sets: 
Run 400m @ 2-3 seconds off 1 mile pace 
:30 Hollow Body Hold 
rest = run

Sunday, July 16, 2017

Monday July 17th 2017

A. Snatch Pull . Power Snatch . Power Snatch, 1.1.1 - reset b/t all reps and build to tough 
B1. Front Squat @ 20X2, 5 reps @ 73%-75%RM x 4 sets rest 1 min 
B2. Wtd pronated Pullups, 5 reps x 4 sets rest 1 min 
C. 4 sets: 
Barbell Split Squats, 10 reps/leg 
rest :45 
Ring Rows (elevate feet if needed), 8-12 unbroken reps 
rest :45 

Friday, July 14, 2017

Saturday July 15th 2017

CrossFit Games Open 2011.5
MEN - includes Masters Men up to 54 years old
Complete as many rounds and reps as possible in 20 minutes of:
5 Power cleans (145lbs / 65kg)
10 Toes to bar
15 Wall balls (20lbs to 10' target) 
WOMEN - includes Masters Women up to 54 years old
Complete as many rounds and reps as possible in 20 minutes of:
5 Power cleans (100lbs / 45kg)
10 Toes to bar
15 Wall balls (14lbs to 9' target)

Thursday, July 13, 2017

Friday July 14th 2017

A. Squat Clean, work to max
B. Overhead Squat, work to max

C. 10 round for time:
3 Overhead Squats @ 60% of part B (take from ground)
3 Ring Muscle ups
9 Handstand push ups
rest 1 min b/t sets

Tuesday, July 11, 2017

Wednesday July 12th 2017

A. Split Jerk, work to max 
B. Bench Press, buid to solid single -- max if you are feeling it 
C. For time: 
21-15-9 
Strict HSPU 
Strict Ring Dips 
Strict Pronated Pullups 
**18 min CAP**
**if you are solid at gymnastics you may not really need this time cap but if gymnastics is not really your forte then at least this will get you some honest exposure**

Monday, July 10, 2017

Tuesday July 11th 2017

3 sets @ moderate effort: 
30 Cals on airbike 
500m Row 
90 Double Unders 
500m Run 
+
15 min Upper body mobility 

Sunday, July 9, 2017

Monday July 10th 2017

This week will have significantly less volume than the prior weeks. Going to pull some numbers out of training this week. 

Setting any PR's this week? Tag us on Instagram @hpathlete #hpathlete #TiringerTrained. We would love to follow along. 

A. Squat snatch,  build to max
B. Squat Snatch, 20 reps for time @ 77% of part A
C. 3 sets:
Single Leg RDL holding dbells (light), 10 reps/side
rest :45
alt forward lunges (light), 10 reps side (barbell on back)
rest :45
Acc :60 hollow body
rest :45
15 Glute Bridges
rest :45

Friday, July 7, 2017

Saturday July 8th 2017

2 min AMRAP: 
50 Double Unders 
10 Toes to bar 
10 Thrusters @ 95lb/65lb 
--rest 2 min 
2 min AMRAP
50 Double Unders 
10 Toes to bar 
10 thrusters @ 115lb/80lb 
--rest 2 min 
2 min AMRAP:
50 Double Unders 
10 Toes to bar 
10 Thrusters @ 135lb/95lb
--2 min AMRAP 
2 min AMRAP:
50 Double Unders 
10 Toes to bar 
10 Thrusters @ 155lb/110lb
--rest 2 min 
2 min AMRAP: 
50 Double Unders 
10 Toes to bar 
10 thrusters @ 175lb/125lb
--rest 8 min 
5 rounds for time: 
15 Deadlift @ 175lb/125lb 
12 CTB 
9 HSPU 

Thursday, July 6, 2017

Friday July 7th 2017



A. Below Knee Hang Squat Clean, work to max 
B. Front Squat; 1 rep @ 91% or more x 7 succesful sets, rest 2-3m
C. 30 min EMOM:
1st min: OH Squat, 5-8 reps @ 65%RM of Squat Snatch

2nd min: 5-8 Ring Muscle ups 
3rd min: Hang Power Clean, 5-8 reps @ same weight
4th min: 50 ft handstand walk 
5th min: Rest 
**The idea is to work toward the higher rep range if possible; and hopefully bt the handstand and 5th minute rest it will be enough time to recover**

Tuesday, July 4, 2017

Wednesday July 5th 2017

A. Split Jerk, 2 reps (no drop) -- work to tough
B. Every :30 for 5 min perform 1 tough bench press -- right into...
Every :20 for 5 min perform 1 Pendlay Row
+
EMOM x 18 min:
1st min: 2 Strict Deficit Hspu + 4 kipping deficit (same setting)
2nd min: 1 Bar Muscle up + 2 CTB + 3 Pullup + 4 Strict Pullup
3rd min: 4-6 Ring dips + 6-8 Strict Bar Dips

Monday, July 3, 2017

Tuesday July 4th 2017

1 set: @ high effort 
2k row 
1 mile run
100 cals on bike (80 for ladies)

Sunday, July 2, 2017

Monday July 3rd 2017

A. Squat Snatch; 1 rep @ 90%RM x 5-6 successful sets rest :90-2 min b/t sets
B. Back Squat; 1 reps @ 91% or more x 6 sets, rest 2-3m 
C1. Single Leg Box step up holding dbells, 8 reps left (followed by 8 reps right) x 3 sets rest :45
C2. Dbell RDLs, 15 reps @ 3010 x 3 sets rest :45
C3. GH raises, 9-12 reps x 3 sets rest :45
C4. Accumulate :60 of Hanging Tuck hold or Hanging L-sit hold x 3 sets rest :45 (whichever you compensate less with your shoulders and feel more in your abdomen) 

Friday, June 30, 2017

Saturday July 1st 2017

10 sets: 
:30 Row @ 85%
:30 Rest (no rowing) 

*measure in total meters*
+
rest min

+
3 rounds for time:
25 Wall Balls @ 20lb/14lb 
25 Toes to bar
25 Ring Push ups 
25 CTB
Rest 1m30 b.t sets 
+
rest 5 min 
+
10 sets:
:30 Run @ 85%
:30 SLOW walk 

**Take this on your normal 1 mile track, this way you have an idea of how much distance you cover in 10 minutes*

Thursday, June 29, 2017

Friday June 29th 2017

A. Front Squat; 2 reps x 6 succesful sets, rest 2-3m
B. Above Knee Hang Squat Clean . Squat Clean, 1.1 -- drop b.t reps -- work to tough set 
C. 24 min EMOM:
1st min: 3-5 UB Hang Power Snatch @ 70%RM of 1rm power snatch

2nd min: 10 kipping hasp - deficit if possible 
3rd min: 3 DL + 3 Hang Power Clean + 3 Push Jerk @ same weight as 1st min
4th min: 3 Box jump @ 30"/24" + 3 Ring Muscle ups

Wednesday, June 28, 2017

Wednesday June 28th 2017

Wednesday June 28th 2017
Aerobic Training
10 min @ airbike @ increasing efforts
1st 2 min-50% effort
2nd 2 min -60% effort
3rd 2 min - 70% effort
4th 2 min - 80% effort
Last 2 min - High Effort
**Efforts should be relative to the 10 minute work period**
**RPMS should be consistent in each window**
+
rest 5 min
+
1 mile @ high effort
+
rest 5 min
+
500 Double Unders for time

Monday, June 26, 2017

Tuesday June 27th 2017

A. Push Press . Split jerk, 1.1 work to tough set 
B. Emom x 10 min: 
1st min: 2 tough bench press 
2nd min: pendlary row cluster 1.1.1
C1. Strict Dips on stationary bar; complete 20 reps, rest 20s
C2. Bent Over Double Arm KB Row, 10-12 UB reps, rest 20s
C3. AMRAP UB Strict Pullups, rest 2:30 x 3 sets 
+
20 Minutes of targeted mobility, Z1, etc.

Sunday, June 25, 2017

Monday June 26th 2017

A. Back Squat; 2 reps @ 88% or more x 5 sets, rest 2-3m 
B. Squat Snatch; 1 rep @ 87.5%RM x 5-7 successful sets rest :90 b/t sets
C1. Bulgarian squat holding dbells , 8 reps/leg x 4 sets rest :60
C2. GH raises, 8-12 reps x 4 sets rest :60
D . L-sit or tuck hold on paralettes Accumulate 5 minutes for time 


Friday, June 23, 2017

Saturday June 24th 2017

30 sets @ 85% effort
:30 Airdyne @ 85%
:30 Slow spin
-- Stay true on effort and "slow." Try to keep significantly different wattage b/t 85% and slow spin
+
rest 5 min
+
5 sets for time:
400m run 
15 CTB 
15 Thrusters @ 75lb/55lb 
40 Double Unders 
rest 1:30 b/t sets 

Thursday, June 22, 2017

Friday June 23rd 2017

A. Front Squat; 3 reps x 5 sets rest 2-3 min
B. Above knee Hang Squat Clean, work to single 
C. Every 2 min x 3 sets -- work to weight first before starting sets 
Perform 8 Fast yet challenging T&G Deadlifts 
D. EMOM x 20 min:
1st min: 5 Ring Muscle ups 
2nd min: 15 Kipping Hspu 
3rd min: 20 Box jumps @ 24"/20"
4th min: REST 

Tuesday, June 20, 2017

Wednesday June 21st 2017

3 sets @ 85% effort
1200m run
Rest = 1/2 Work
650m row
45 Cals on assault bike
Rest = 1/2 work

Monday, June 19, 2017

Tuesday June 20th 2017

A. Split Jerk; work to moderately challenging single (repeat 3 sets w/ :90 rest b/t sets)
B1. CGBP; 3 reps x 6, rest 60s
B2. Pendlay Rows @ 30X0, 3 reps x 6 sets rest :60
+

4 sets:
30 Double Unders
7 Strict HSPU
10 Kipping hspu
rest :60
30 Double Unders
7 Strict Pullups
10 CTB
rest :60 b/t sets

Sunday, June 18, 2017

Monday June 19th 2017

A. Back Squat; 3 reps @ 83% or more x 5 sets, rest 2-3m
B. Squat Snatch; 1 rep @ 85%RM x 6-9 successful sets rest :90 b/t sets
C1. Alt  Reverse Barbell Lunges w/ front foot elevated on 2" riser, 8 reps/leg x 4 sets rest :60
C2. GH raises, 8-12 reps x 4 sets rest :60
D. 12-15 unbroken Strict Hanging Leg Raises x 4-5 sets
rest :60 b/t sets (if 12 do 5 sets -- if 15 do 4 sets)

Friday, June 16, 2017

Saturday June 17th 2017

@0:00 on the clock
1 mile run @ 90% effort 
+
Lower body mobility until ...
@ 13:00 on the clock 
10 min AMRAP:
25 Cal row Row 
15 Toes to bar
25 Wall Ball @ 20lb/14lb
15 CTB
+
rest until...
@30 on the clock: 
1 Split Jerk every :60 x 10 sets -- start light / end heavy
...
Swell sesh after if possible ;-) 

Thursday, June 15, 2017

Friday June 16th 2017

A. Front Squat @ 20X1; 4 reps x 5, rest 2-3m
B. Squat Clean; build to a tough single
EMOM x 25 min
1st min: 4-6 Unbroken Ring Muscle ups
2nd min: 10 T&G "challenging yet fast" Deadlifts (Figure RX would be 225lb/155lb)
3rd min:15 Box jumps @ 24"/20"
4th min: 10-15 Unbroken Kipping hspu
5th min: EST 

Tuesday, June 13, 2017

Wednesday June 14th 2017

3 sets @ 85% effort
750m Row
1.5 Mile Assault bike
800m Run

75ft Bear Crawl (or 50ft handstand walk)
75ft reverse bear crawl
Rest 7min

Monday, June 12, 2017

Tuesday June 13th 2017

A1. Wtd Strict Dips on Bar @ 30X1; 4 reps x 6 sets rest 1 min
A2. Pendlay Row @ 30X0; 4 reps x 6 sets rest 1 min
B.3 sets: 

5-10 UB Push Jerk @ 155lb/105lb
15 Strict HSPU AFAP
:80 Rest

5 Wtd Stict Pronated Pullups
15 Strict C2B Pullup AFAP
:80 Rest
+
15 Minute Z1 Airbike- get up every 3 min and complete a 20m Suitcase/OHCarry per arm (1 arm carries overhead while other carries in farmer suitcase position)

Sunday, June 11, 2017

Monday June 12th 2017

A. Back Squat; 4 reps @ 80% or more x 4 sets, rest 2-3min
B. Snatch Pull . Squat Snatch, 1.1 x 5 sets rest 2 min (reset b/t reps) -- use 85%ish of Sq Snatch max

C. 5 sets:
8/8 Alt Barbell Lunges 
rest :45 
Strict Toes to bar, 6-9 UB reps 
rest :45 
6-9 Gh raises 
rest :45 

Friday, June 9, 2017

Saturday June 10th 2017

5 Minute AMRAP @ 85-90% effort (designed to see how far you can get through 1 round)
400m Run

20 Toes to bar
20 Push ups
20 Box jump overs @ 24"/20"
20 Full stand burpees
+

rest 5 min 
+
5 sets @ 85-90% effort:
:60 Assault bike 
:60 rest 

rest 5 min 
+
5 Minute AMRAP @ 85-90% effort
500m Row

(AMRAP remaining time)..
25 Wall Balls @ 20lb/14lb
20 Situps 
15 Pullups

+
Rest 5 min
+
5 Sets:
:60 Assault bike @ 85-90% effort
:60 Rest