Tuesday, December 12, 2017

Wednesday December 13th 2017

Halting Snatch DL, 3 reps x 5 sets, 2 min - pause below knee, above knee and in high hang position - start @ 65%RM of Sq Sn, add about 5% per set, pause 1 sec in position
+
Squat Snatch, 1 rep @ 65-70%RM per min x 5 mins
+
3 tough strict hspu per min x 10 mins - (increase intensity by using weight vest or deficit)
+
3 rounds for time:
10 Thrusters @ 115lb/75lb
10 Power Clean @ 115lb/75lb
+
5 rounds:
3 min Airbike @ 75% effort
10 gh raises 

Monday, December 11, 2017

Tuesday December 12th 2017

10 sets @ high effort:
50ft shuttle run x 2 (1 shuttle is there and back) 
7 chest to bar
10 wall balls - 20lb/14b
3 burpees to 6" OH
60 sec b/t sets
*Mix and match every other set

Sunday, December 10, 2017

Monday December 11th 2017

A. Back Squat @ 20X1, build to a tough set of 5 
B. Squat Clean Thruster, build to a max 
C. 3 rounds for time:
6 ring muscle-ups
26 Cals on Airbike

Friday, December 8, 2017

Saturday December 9th 2017

A. BTN Snatch Grip Push press, 5-6 reps every 2 minutes x 5 sets
B.15 minutes @ 75%
20 alternating step-ups onto 24"/20"
20 russian kbs - 24kg/16kg
20 unanchored sit-ups
100 singles on jump rope
--5 min rest
15 minutes @ 75%:
300m Row
10-20ft hand stand walk
50ft walking lunges
15 GHD sit ups
C. 3 sets:
Alt Seated Dbell press, 10 reps.arm (1 arm remains in ext while other does rep)
rest :45 
Double Arm Trap 3 raise on incline or Y's with CrossOver Sym, 12 slow reps 
rest :45

Thursday, December 7, 2017

Friday December 8th 2017

A. Front Squat @ 20X1, build to a tough 1
B. Squat Snatch, 1 rep heavy rep every min x 5 sets (at least 82.5%RM)
C. 4 sets: 
15 Back Ext on GHD @ 3011 
rest :45 
15 CGBP @ 3010
rest :45 
12-15 Inverted Body Rows (not rings)
rest :45

Tuesday, December 5, 2017

Wednesday December 6th 2017

Snatch Pull. Squat Snatch, 1.1 @ 62.5-65%RM per min x 10 mins - pause for 1 sec in full squat each rep
+
12 to1 unbroken Kipping HSPU ladder for time
*As long as you can do 12-15 unbroken kipping hspu then go for this. Give yourself a 10 minute CAP and see how far you can get if this is not your strong suit*
+
rest 10 min 
+
5 min AMRAP
1 rope climb to 15ft
10 KB thrusters @ 16kg/12kg
+
15 minute Row @ 75% effort

Monday, December 4, 2017

Tuesday December 5th 2017

10 sets @ high effort:
10 kbs - 32kg/24kg 
5 burpees to 6" oh
10 air squats
5 toes to bar
45 sec b/t sets
Switch up order every 2 sets. Look notes on past two Tuesdays. CAP :60 

Monday December 4th 2017

A. Back Squat @ 20X1, build to a tough set of 2
B. Squat Clean split Jerk, 1 and 2 - build to a tough set 
C. For time
100 double unders
Into ...
5 rounds
5 ring muscle ups
5 overhead squats @ 155lb/105lb
Into ..
100 double unders

Cap 10 min

Friday, December 1, 2017

Saturday December 2nd 2017

A. Btn Snatch Grip Push Jerk, work to solid 1 rep (definitely safest to use blocks if you have them this way you don't have to bring it back down behind your neck. Worst case, drop to ground then clean back up)
B. 15 minutes @ 75%:
0.5 mile Airbike
7 toes to rings
2/arm tgu's @ 16kg/12kg (this should be light)
--5 min rest
15 minutes @ 75%:
1.5k Row (1250m for women)
75 step down Box Jumps - 24"/20"
AMRAP Double Unders in remaining
C. 3 sets
Half Kneeling Landmine Press, 8 reps/arm 
rest :45
10-15 Snow Angels @ 2020 (use crossover symmetry if not then do prone from ground seen in video below)
rest :45 
https://www.youtube.com/watch?v=Rwm7QgLllSA

Thursday, November 30, 2017

Friday December 1st 2017

A. Front Squat, work to tough 3
B. Above knee hang Power snatch, work to tough triple
C. 4 sets:
10 single bb good mornings per leg
Rest :45
15-20 strict dips on stationary bar
Rest :45
15-20 ring rows
Rest :45

Tuesday, November 28, 2017

Wednesday November 29th 2017

Snatch Pull. Squat Snatch, 1.1 @ 60-65%RM of Sq sn per min x 10 mins
+
Kipping HSPU to Deficit, find 10RM w/ no more than :02 rest at bottom or top -- after finding that set rest 2 minutes and repeat Max unbroken reps at that same deficit x 4 additional sets 
+
5 rounds for time:
5 power clean @ 185lbs/125lb
5 bar facing burpees
*7 min CAP*
+
15 minute Row/AB or Cyclical movement @ 75% effort

Monday, November 27, 2017

Tuesday November 28th 2017

Every 3 minutes perform 1 set x 10 sets 
5 burpee Box jumps 24"/20"
5 kbs - 32kg/24kg
200m row (160m female)
25 du's

**Every 2 sets switch order. By the end of this workout you should be aware if any certain order improves or worsens your score.**

Sunday, November 26, 2017

Monday November 27th 2017

A. Back Squat @ 20X1, build to a tough set of 4
B. Squat Clean Thruster Cluster, 1.1.1 - build to a max set (rest :10 bt cluster)
C. 15 rds for time:
2 Ring MU's
6 Box Jumps - 30"/24" 
*CAP 14 minutes*

Friday, November 24, 2017

Saturday November 25th 2017

A. Btn Snatch Grip Push press, work to tough single (within 5-7 sets)
B.15 minutes @ 75%:
1 mile Airbike
3 wall walks
6 Strict toes to bar
100 ft bear crawl 
--5 min rest
15 minutes @ 75%:
500m Row
100ft walking lunges
100ft double arm KB front rack carry 
C. 3 sets: 
Seated Double arm Arnold Strict Press, 12 reps 
rest :45 
Reverse flys or Ts on crossover sim, 15 reps 
rest :45 

Friday November 24th 2017

A. Front Squat, work to tough 5
B. Power snatch . Squat snatch . Above knee hang squat snatch, 1.1.1 , work to tough (reset b/t power and sq sn)
C. 4 sets:
15 good mornings
Rest :45
15 ring dips
Rest :45
15 Double arm hammer curls
Rest :45

Tuesday, November 21, 2017

Wednesday November 22nd 2017

Snatch Pull. Above Knee Hang Power Snatch. Snatch Balance, 1.1.1 @ 55%-60%rm per min x 10 mins
+
strict HSPU, 2 tough reps every 30 sec for 10 minutes - weight vest if possible; next best is increase deficit; if you are unable to do strict hspu in this much volume then either break reps different or perform heavy standing strict press 
+
3 sets @ consistent pace:
21 Calories on rower 
14 Bar facing Burpees 
7 Ground to overhead 135lb/95lb 

Monday, November 20, 2017

Tuesday November 21st 2017

Every 2 minutes x 10 sets perform 
6 alternating db power snatch @ 75lbs/50lbs (3/3)
6 full stand burpees
6 wall balls - 20lb to 11ft / 14lb to 10ft 
6 box jumps - 24"/20"
**change order every 2 sets; no need to write on the blog how you organized it. But take notice of a few things:
1 - Are certain movements easier or harder to do when in the beginning or the end 
2 - Do certain movements preceding others wear on you or are they the same 
3 - did your times slow when manipulating movement order or did they just slow as the sets progressed? 

Workouts like this can help you learn a lot about yourself. We will be doing something like this every Tuesday for the next 5-6 weeks. 

Sunday, November 19, 2017

Monday November 20th 2017

A. Back Squat @ 20X1, build to a tough set of 6
B. Power Clean. Squat Clean and Split Jerk, 1.1 - build to a tough set (drop and reset b/t Pc & Sc)
C. 10 rds for time:
2 ring mu's
4 hspu
8 kbs - 32kg/24kg
*Cap 15 min*
*If you are scaling RMU; Make sure you spend at least 10 minutes working on the skill of the Ring Muscle up* And in that case your scale is 2 CTB + 2 Ring Dips*

Friday, November 17, 2017

Saturday November 18th 2017

EMOM x 10 min: (start mod end heavy)
1 Broad Jump + 1 Power Clean
+
rest 10 min
+
EMOM x 24 min:
1st min: 50ft x 2 Shuttle Run + 3 T&G Power Clean @ 65-70% of part A
2nd min: :20 AMRAP Wall Walks
3rd min: 3 Burpee Box jump + 6-9 UB Toes to bar
4th min: 50 Double Unders ( CAP :35)

Thursday, November 16, 2017

Friday November 17th 2017

A. T&G Squat Snatch, 3rm
B.  Squat Clean & Split Jerk, 1 rep every :60 until tough single -- start @ 50% of max and add 5% of current 1RM
C. 4 sets:
AMRAP Strict HSPU
rest :45
AMRAP Paused Strict Pullup (:01 pause in hang, half way (on up and down) & Above bar)
rest :45
Deadbug Movement, 1 min
rest :45

Tuesday, November 14, 2017

Wednesday November 15th 2017

A. Snatch Pull, 1 rep @ 105%rm x 8 sets rest 1 min 
B. 28min EMOM:
1st min: 8 strict toes to bar 
2nd min: 8 shoulder to overhead - take from ground
3rd min: :30 heavy front rack KB carry
4th min: 8-12 T&g power clean @ same weight as shoulder to overhead  

Monday, November 13, 2017

Tuesday November 14th 2017

3 min @ 90%:
20 hang Power Clean & Push Jerk @ 95lb/65lb
15 Box jumps @ 24"/20"
AMRAP Burpees in remaining time 
--3 min rest
3 min @ 90%:
20 Wall Balls - 20lb/14lb
15 DL @ 95lb/65lb
AMRAP Double Unders in remaining time 
--3 min rest
3 min @ 90%:
20 CTB Pullups
15 Wall Balls - 20lb/14lb
AMRAP HR push ups in remaining time 
--10 min rest
3 min @ 90%:
20 hang Power Clean & Push Jerk @ 95lb/65lb
15 Box jumps @ 24"/20"
AMRAP Burpees in remaining time 
--3 min rest
3 min @ 90%:
20 Wall Balls - 20lb/14lb
15 DL @ 95lb/65lb
AMRAP Double Unders in remaining time 
--3 min rest
3 min @ 90%:
20 CTB Pullups
15 Wall Balls - 20lb/14lb
AMRAP HR Push ups in remaining time 

Sunday, November 12, 2017

Monday November 13th 2017

A. Back Squat, work to tough set of 1 within 6-7 sets - go for max if your feeling it
B. squat Clean cluster, 1.1 - (drop and reset b/t reps) work to tough set within 7 sets
C. muscle snatch . Power Snatch . Squat Snatch 1.1.1 every 2 minutes x 7 sets - reset b /t all reps - these are skill/moderate loads
D. Accumulate 5 minutes of hanging L sit or hanging knee raise hold --

Friday, November 10, 2017

Saturday November 11th 2017

EMOM x 10 min: (start mod end heavy)
3 t&g powe clean
+
rest 5-10 min
+
EMOM x 24 min:
1st min: 5 Burpees + 3 bar muscle up
2nd min: 15 double unders + 3 hang squat clean thruster 135lb/95lb
3rd min: 5 box jump + 5-10 toes to bar
4th min: airbike :40 @ 85% effort

Thursday, November 9, 2017

Friday November 10th 2017

A. 1 Snatch High Pull . 1 T&G Power Snatch . 2 T&G Squat Snatch . Below knee hang Squat Snatch, 1.1.2 -- work to tough set
B. Above knee Hang Squat Clean . Squat Clean . Split Jerk, 1.1.2 - drop hang sq clean and reset b.t cleans
C. 15 min EMOM:
1st min: 4 strict deficit hspu + 4 kipping deficit hspu (same deficit)
2nd min: Lean Away Supinated Strict Pullups, 4-8 reps
3rd min: Deadbug Movement, :35

Tuesday, November 7, 2017

Wednesday November 8th 2017

A. Snatch Pull, 1 rep @ 1rm x 8 sets rest 1 min 
B. 30 min EMOM:
1st min: 8 d-bell push jerk 
2nd min: 5 t2b + 4 Pullup + 3 CTB + 2 Bar Muscle up (unbroken, if unable then scale reps)
3rd min: :30 heavy front rack KB carry
4th min: :30 Sorensen hold 
5th min: Row :50 @ 70% effort 

Monday, November 6, 2017

Tuesday November 7th 2017

3 min @ 90%:
35 KBS - 32kg/24kg
AMRAP DU's in remaining
--3 min rest
3 min @ 90%:
35 Wall Balls - 20lb/14lb
AMRAP Step Down Box Jumps - 30/24" in remaining
--3 min rest
3 min @ 90%:
35 Pullups
AMRAP Wall Balls - 20lb/14lb in remaining
--10 min rest
3 min @ 90%:
35 KBS - 32kg/24kg
AMRAP DU's in remaining
--3 min rest
3 min @ 90%:
35 Wall Balls - 20lb/14lb
AMRAP Step Down Box Jumps - 30/24" in remaining
--3 min rest
3 min @ 90%:
35 Pullups
AMRAP Wall Balls - 20lb/14lb in remaining

Sunday, November 5, 2017

Monday November 6th 2017

A. Back Squat, work to tough set of 3 within 6 sets
B. Above knee Hang Squat Clean . Squat Clean, 1.1 - (drop and reset b/t reps) work to tough set within 6 sets
C. Panda Pull . Power Snatch . Squat Snatch every :90 minutes x 7 sets - reset b /t all reps - these are skill/moderate loads
D. 4 sets:
L-sit hang With flutters (if to advanced then do tuck hold with flutters from hip joint), :15-:30
rest :30
Banded Face Pulls, 15 reps
Rest :30
core engagded (banded) Dead bug hold, :20-:30
Rest :30

Friday, November 3, 2017

Saturday November 4th 2017

EMOM x 18 min: (start mod on all sets and build each min)
1st 6 min: 3 high box jumps
2nd 6 min: 3 T&G Power Clean
3rd 6 min: 3 Double Overhand no hook DL (reset b/t reps)
+
rest 5-10 min
+
EMOM x 20 min:
1st min: 2 Bar Muscle up + 3 CTB + 4 Pullup + 5 toes to bar (UB, scale reps if needed but keep  UB)
2nd min: 5 Thruster 155lb/105lb
3rd min: 12/9 Cals Row
4th min: 3 Power Snatch 155lb/105lb
5th min: 10/8 Cals on air bike

Thursday, November 2, 2017

Friday November 3rd 2017

A. Power Snatch . Above knee hang squat snatch . Below knee hang Squat Snatch, 1.1.1 -- work to tough set
B. Squat Clean + Split Jerk + 2 Front Squat + Split Jerk, work to tough set within 7 sets
C. 5 sets:
5 strict deficit HSPU
rest :45
Ice Cream Makers, 5-10 reps
rest :45
:35/:35 Side Bridge
rest :45

Tuesday, October 31, 2017

Wednesday November 1st 2017

A. Snatch Pull Cluster, 1.1 @ 105% of Sq Sn 1RM x 5 sets( rest :05/ 2 min
B. 10 min EMOM: (form oriented work)
1st min: 3 Moderate Push Jerk 
2nd min: 3 Bar Muscle up 
+
rest 5 min 
+
24 min EMOM:
1st min: 1 arm Heavy Front Rack Carry + 1 arm SA oH Carry, :35
2nd min: Airbike :45 @ mod effort 
3rd min: Double arm Turkish sit up, 6-8 slow reps 
4th min: Row :45 @ mod effort 


Monday, October 30, 2017

Tuesday October 30th 2017

3 min @ 90%:
3 Ring Muscle-ups
15 Wall Balls - 20lb/14lb
--3 min rest
3 min @ 90%:
6 HSPU
15 Russian KBS - 32kg/24kg
--3 min rest
3 min @ 90%:
9 Pullups
16 OH Walking Lunges @ 45lb/35lb (barbell)
--3 min rest
3 min @ 90%:
12 Push-ups
50 Double Unders
--10 min rest
3 min @ 90%:
3 Ring Muscle-ups
15 Wall Balls - 20lb/14lb
--3 min rest
3 min @ 90%:
6 HSPU
15 Russian KBS - 32kg/24kg
--3 min rest
3 min @ 90%:
9 Pullups
16 OH Walking Lunges @ 45lb/35lb (barbell)
--3 min rest
3 min @ 90%:
12 Push-ups
50 Double Unders

Sunday, October 29, 2017

Monday October 30th 2017

A. Back Squat, work to tough set of 5 within 6 sets
B. Power Clean . Squat Clean . Above knee Hang Squat Clean, 1.1.1 - (reset and drop b/t all reps) work to tough set within 6 sets
C. Snatch High Pull . Panda Pull . Power Snatch . T&G Squat Snatch every 2 minutes x 6 sets -- looking for moderately challenging weight; (reset b/t snatch high pull , panda pull and power snatch)
D. EMOM x 10 min
1st min: Barbell Roll out ab exercise @ 3010, 6-8 reps
2nd min: Tuck Hold or L-sit on rings, :15-:25 (the purpose of this is upper body support along with abdominal contraction. in order for the abdomen to contract knees MUST be above hips in tuck hold or heels must be above waistline in L-sit hold; if neither of these are happening then you are most likely supporting your lower body raise with lower back)

Friday, October 27, 2017

Saturday October 28th 2017

EMOM x 15 min: work about 5 sets on DL before starting EMOM
1st 5 min: 3 Double Over Hand Deadlift (reset b/t reps)
last 10 min: 1 High Box jump from seated position (13"ish) + Power Clean cluster, 1.1
**hip crease above parallel for seated position**
+
rest 5-10 min
+
EMOM x 25 min:
1st min: 3 burpee bar muscle up
2nd min: 3 T&G Squat Clean 205lb/155lb or similar weight to last weeks front squat
3rd min: 9-12 UB Toes to bar
4th min: 15 Box jumps @ 24"/20"
5th min: 12-15 Wall Balls

Thursday, October 26, 2017

Friday October 27th 2017

A. Squat Snatch . Above knee hang squat snatch . Overhead Squat, 1.1.1 -- work to tough set
B. Front Squat + Split Jerk + Front Squat + Split Jerk, work to tough set from rack within 7 sets
C. 6 sets:
3 Strict Press
5 Deficit Kipping hspu
rest :45
L-sit Strict Pullups, @ 21X0, AMRAP (-1)
1 Rope Climb
rest :45
Run 200m @ 85% effort
rest :60

Tuesday, October 24, 2017

Wednesday October 25th 2017

A. Snatch Pull Cluster, 1.1 @ above 95% of Sq Sn 1RM x 5 sets( rest :05/ 2 min) -- above last week
B. 15 min EMOM:
1st min: :40 Airbike @ 85% effort
2nd min: 3-5 Bar Muscle ups
3rd min: 10-15 Hspu
rest 8 min
16 min EMOM:
1st min: SA dbll Strict Press (Front Rack KB hold non-working arm)
2nd min: switch arms from 1st minute
3rd min: Alt Reverse Lunges holding dbells, 8 reps/leg
4th min: 25 v crunch on bench

Monday, October 23, 2017

Tuesday October 24th 2017

MAP High %'s 
3 min @ 90%:
100m Run
6 KB Thrusters @ 24kg/16kg
--3 min rest
3 min @ 90%:
12 Wall Balls - 20lb/14lb
40 DU's
--3 min rest
3 min @ 90%:
8/7 cals AB
10 C2B 
--3 min rest
3 min @ 90%:
10 DL @ 155lb/105lb
10 Lateral Barbell Burpees
--10 min rest
3 min @ 90%:
100m Run
6 KB Thrusters @ 24kg/16kg
--3 min rest
3 min @ 90%:
12 Wall Balls - 20lb/14lb
40 DU's
--3 min rest
3 min @ 90%:
8/7 cals AB
10 C2B 
--3 min rest
3 min @ 90%:
10 DL @ 155lb/105lb
10 Lateral Barbell Burpees

Sunday, October 22, 2017

Monday October 23rd 2017

A. Back Squat, work to tough set of 2 within 6 sets
B. Above knee Hang Power Clean . Above knee Hang Squat Clean, 2.2, work to tough set within 6 sets
C. Power Snatch + 1 Above Knee Hang Power Snatch + 2 Above Knee Hang Squat Snatch + 2 Snatch Balance every 2 minutes x 6 sets -- looking for moderately challenging weight; similar to last weeks output
D. 5 sets:
6-9 Strict Toes to bar
:30 Side Bridge per side
:30 Front Bridge
rest 1m30

Friday, October 20, 2017

Saturday October 21st 2017

Take a 4-5 sets to build to power clean and high box jump weight for EMOM to begin
+
EMOM x 10 min:
2 High Box jumps + Power Clean Cluster, 1.1
+
rest 5-10 min
+
EMOM x 24 min:
1st min: 12-15 Ub wall balls (20lb/14lb - use heavier weight if possible)
2nd min: 10 Alt Dbell Snatch @ 50lb/35lb (5 each arm)
3rd min: 5 Bar Muscle ups
4th min: 5 Heavy Front Squat (205lb/155lb) - modify if needed

Thursday, October 19, 2017

Friday October 20th 2017

A. Squat Snatch, work to tough single within 7 sets - not a max; no fails
B. Front Squat + Split Jerk, work to tough set from rack within 7 sets
C. 7 sets:
3 Strict Press
1 L-Sit Rope Climb  (if can't do L-sit then hold tuck) (start seated)
Airbike, Hold 85% effort for :60
Rest 2 min b/t sets


Tuesday, October 17, 2017

Wednesday October 18th 2017

A. Snatch Pull Cluster, 1.1 @ 95% of Sq Sn 1RM x 5 sets( rest :05/ 2 min)
B. 18 min EMOM:
1st min: 3 Burpee Ring Muscle ups
2nd min: 6-9 Deficit Kipping HSPU
3rd min: 12/9 Cals on rower
C. 3 sets:
Alternating Seated Dbell Press, 10 reps/arm (non working arm is in front rack)
rest :45
DB Split Squat w/ :03 Decend holding dbells, 10 reps/leg (rest :30 b.t legs)
rest :45
Strict Anchored sit ups, 25 reps
rest :45

Monday, October 16, 2017

Tuesday October 17th 2017

Tuesday - MAP High %'s (3/3)
3 min @ 90%:
50 Double Unders
10 KB Thrusters @ 16kg/arm (12kg/arm)
--3 min rest
3 min @ 90%:
10 Pullups
10 Burpee Box Jumps - 24/20
--3 min rest
3 min @ 90%:
7 HPC @ 135lb/95lb
100m Run
--3 min rest
3 min @ 90%:
50 Wall Balls - 20lb/14lb
Row for meters
--10 min rest
3 min @ 90%:
50 Double Unders
10 KB Thrusters @ 16kg/arm (12kg/arm)
--3 min rest
3 min @ 90%:
10 Pullups
10 Burpee Box Jumps - 24/20
--3 min rest
3 min @ 90%:
7 HPC @ 135lb/95lb
100m Run
--3 min rest
3 min @ 90%:
50 Wall Balls - 20lb/14lb
Row for meters

Sunday, October 15, 2017

Monday October 16th 2017

A. Back Squat, work to tough set of 4 within 6 sets
B. Power Clean . T&G Squat Clean . Above knee Hang Squat Clean, 1.1.2, work to tough set within 6 sets
C. 2 T&G Power Snatch + 2 Above Knee Hang Power Snatch + 2 Above Knee Hang Squat Snatch every 2 minutes x 6 sets -- start @ 60-65% of 1rm Power snatch @ figure from there where to stay
D. 5 sets:
3 Strict Toes to bar
3 Strict Knees To arms
9 Toes to bar
rest 1m30

Friday, October 13, 2017

Saturday October 14th 2017

Take a 4-5 sets to build to power clean and high box jump weight for EMOM to begin
+
EMOM x 10 min:
1st min: Cluster Power Clean, 1.1.1
2nd min: High Box jump, 3 reps
+
rest 5 min
+
EMOM x 10 min:
1st min: 10-15 UB Hang Power Snatch, 75lb/55lb
2nd min: 10-15 UB Ring Push ups
+
rest 5 min
+
EMOM x 10 min:
1st min: 10-15 UB Wall Balls 20lb/14lb
2nd min: :30 Row @ 85% effort

Thursday, October 12, 2017

Friday October 13th 2017

A. Above knee Hang Squat Snatch, work to tough single within 6-7 sets
B. Squat Clean . Front Squat . Split Jerk, 1.1.2 -- work to tough set within 6-7 sets
C. 4 min AMRAP:
5 Bar Muscle ups
5 Front Squats (205lb/135lb)
+
rest 2 min
+
4 min AMRAP
125 Double Unders
10 shoulder to overhead (205lb/135lb)
AMRAP Toes to bar remaining time

Scale Option if you have less than 3 unbroken bar muscle ups and or need front squat weight needs scaling:
4 min AMRAP:
3 rounds
10 CTB
5 Front Squat (155lb/105lb)
directly into AMRAP Remaining time
5 Bar Muscle ups
5 Front Squat (155lb/105lb)
+
rest 2 min
+
4 min AMRAP:
125 double unders
10 shoulder to overhead (155lb/105lb)
AMRAP Toes to bar remaining time

Tuesday, October 10, 2017

Wednesday October 11th 2017

A. Snatch Pull, 3 reps @ 90% of Sq Sn 1RM x 5 sets reset b.t reps (rest 2 min b/t sets)
B. 15 min EMOM:
1st min: 3 box jumps @ 30/24 + 1 legless rope climb + 1 Rope Climb with legs
2nd min: 9-12 Kipping hspu
3rd min: 10/8 cals on air bike
C. 3 sets:
SA Seated Dbell Press w/ heavy KB front rack non working arm, 10 reps/arm (rest :30 b/t arms)
rest :45
Russian Step up w/ :03 Decend holding dbells, 10 reps/leg (rest :30 b.t legs)
rest :45
Barbell Rollouts, 10-12 reps @ 3010
rest :45

Monday, October 9, 2017

Tuesday October 10th 2017

3 min @ 90%:
5 C2B 
10 Wall Balls - 20lb/14lb
--3 min rest
3 min @ 90%:
5 Burpees to 6" OH
50 DU's
--3 min rest
3 min @ 90%:
5 Toes to bar 
10 OHS @ 65lbs/45lb
--10 min rest
3 min @ 90%:
5 C2B 
10 Wall Balls - 20lb/14lb
--3 min rest
3 min @ 90%:
5 Burpees to 6" OH
50 DU's
--3 min rest
3 min @ 90%:
5 Toes to bar 
10 OHS @ 65lbs/45lb

Sunday, October 8, 2017

Monday October 9th 217

A. Back Squat, work to tough set of 6 within 6 sets
B. Power Clean . Above knee Hang Squat Clean, 1.3, work to tough set within 6 sets
C. 5 T&G Power Snatch every 2 minutes x 6 sets -- start @ 65% of 1rm Power snatch @ figure from there where to stay
D. Accumulate 5 minutes of hollow body or dead bug hold

Friday, October 6, 2017

Saturday October 7th 2017

3 sets @ 70%
Airbike 2 min
:40 FLR on rings
:40 Bar Hang
+
rest additional 10 min
+
For time:
1 mile run
60 Wall Balls (20lb/14lb)
30 CTB
15 Squat Clean (185lb/125lb)
*17 min CAP*

Thursday, October 5, 2017

Friday October 6th 2017

A. Front Squat, work to tough single -- if your feeling good go for the PR-- if not, call it and move on
B. Front Squat, max unbroken reps @ 85% of part A @ 20X2 (no more than :02 @ top otherwise terminate)
C. 10 rounds for time:
4 Strict HSPU
4 Strict Pronated Pullups
C. 3 sets @ Z1 pace:
400m run
100ft walking lunges
20 Anchored strict sit ups

Tuesday, October 3, 2017

Wednesday October 4th 2017

A. Overhead Squat @ 20X1, 3-2-1 rest 2 min (all sets have be best weight from last 5 weeks)
B. Squat Snatch, 1 rep @ 80-90% of max every :90 x 7 sets
C. 3 sets:
Row :60 @ 70% effort
8-12 UB Overhead Squat @ 115lb/75lb
Row :60 @ 70% effort
rest :90
+
rest additional 5 min
+
3 sets:
Airbike :60 @ 70% effort
3-6 CTB
3-6 Pullup
3-6 Toes to bar
Airbike :60
rest :90
(unbroken complex)

Monday, October 2, 2017

Tuesday October 3rd 2017

A. 2 Tall Split Jerk + 2 Split Jerk + 2 Strict Press while in catch position @ 35-45% of 1RM x 5 sets rest 1m20
B. 10 sets @ 90% effort: 
:60 AMRAP
2 Burpee Bar Muscle up 
3 Power Snatch @ 115lb/75lb
4 Box jump Over 24/20"
5 Wall Balls @ 30lb/20lb
AMRAP Double Unders 
rest :60 b/t sets

Sunday, October 1, 2017

Monday October 2nd 2017

A. Squat Clean & Split Jerk, take 1 rep every :90-2 min until tough single 
B.Clean Pull, 3 reps @ 95-100%RM of squat clean every 2 min x 5 sets -- reset b/t all reps -- from 2" deficit 
C. 20 min EMOM:
1st min: Reverse Lunge, 8 reps (l-Leg)
2nd min: Reverse Lunge, 8 reps (r-Leg)
3rd min: Bent Over Barbell Rows @ 20X2, 8 reps
4th min: Hanging L-sit or Tuck Hold (:20-:30)

Friday, September 29, 2017

Saturday September 30th 2017

2 sets @ 70%
300m Run
100m Front Rack Carry
300m row
100m farmers Carry
+
rest additional 10 min
+
4 sets:
10/8 Cal Airbike
5 Bar Muscle up
5 burpee Box jump @ 24"/20"
5 hang Squat Snatch @ 135lb/95lb
rest 2 min b/t sets
-- Right into (only use the 2 min Rest and get right into next 4 sets)
4 sets:
200m run
15 Wall Balls
5 Squat Clean @ 185lb/115lb (done in singles)
rest 2 min

Thursday, September 28, 2017

Friday September 29th 2017

A. Front Squat, work to tough set of 3 reps
B. 10 min EMOM: (same minute)
2 Challenging Strict Press
3 Challenging Wtd Pronated Pullups
rest 5 min
4 sets @ consistent pace (concentrate more on fundamentals of movement)
8-12 CTB
8-12 Push ups
15 GHD sit ups
100ft walking lunges
rest 1min b/t sets

Tuesday, September 26, 2017

Wednesday September 27th 2017

A. Overhead Squat @ 20X1, 2-2-2-1-1-1 rest 2 min (2s should be roughly the same or better from last week)
B. Slow Pull Squat Snatch w/ :03 Pause in Catch, 1 rep every :90--  start @ 50%RM of Sq Snatch and increase every set by 5-10lb per set x 10 sets
C. 3 sets:
Row :90 @ 70% effort
8-12 double arm KB Push Jerk @ 24kg/16kg (per arm)
rest :90
+
rest additional 5 min
+
3 sets:
Airbike :90 @ 70% effort
10-15 Toes to bar
rest :90

Monday, September 25, 2017

Tuesday September 26th 2017

A. 3 Tall Split Jerk + 3 Strict Press while in catch position, 3 reps @ 30-40% of 1RM x 3 sets rest 1 min 
B. Push Jerk, 2-2-2-2-1-1-1-1 rest 1m30 (start @ technical effort and work to moderately challenging on singles 
C. 8 sets @ 90% effort: 
:90 AMRAP:
3 Ring Muscle ups
6 Hang Power Snatch @ 105lb/70lb
9 Burpee over barbell
12 Air Squats Holding Medball in Bear Hug Position (20lb/14lb)
AMRAP Box jumps Remaing time @ 24"/20"
rest :90 b/t sets

Sunday, September 24, 2017

Monday September 25th 2017

A. Squat Clean & Split Jerk, 2-2-2-2-1-1-1-1 (2's drop and reset b/t w/ :10 rest bt reps)  2s @ or above 80%RM, 1s @ or above 85%RM (make all sets cumulatively better than last weeks 2s and 1s)
B. Halting Clean DL . Clean Pull, 1.2 @ 95-100%RM of squat clean, 1.1 every 2 min x 6 sets -- reset b/t all reps -- from 2" deficit 
C. EMOM x 10 min:
1st min: Alt Reverse Barbell Lunges, 6 reps/leg
2nd min: Front Bridge, :40
--rest 3 min 
EMOM x 10 min: 
1st min: Barbell Good Mornings, 6 reps @ 3010
2nd min: Strict Pronated Pullups, AMRAP :20 -- make all 5 sets repeatable numbers

Friday, September 22, 2017

Saturday September 23rd 2017

2 sets:
400m Run @ 85% effort
100m Mixed Carry ( 1 arm overhead/1arm @ Farmers) - use heavier weight for farmer
400m row
Accumulate :45 Of Hanging Tuck Hold
+
rest additional 10 min
+
5 sets:
100m Run
5 Bar Muscle up
50 Double Under
5 Power Snatch @ 155lb/105lb
rest 1m30 b/t sets
-- Right into (only use the 1:30 Rest and get right into next 5 sets)
5 sets:
10 Hspu
200m run
5 Squat Clean Thruster @ 155lb/105lb (done in singles)
rest 1m30

Thursday, September 21, 2017

Friday September 22nd 2017

A. Front Squat, work to tough set of 4 reps
B. 10 min EMOM:
1st min: 3 Challenging Strict Press
2nd min: 3 Challenging Wtd Pronated Pullups
rest 5 min
10 min EMOM:
1st min: :30 Ring Rows @ 3030
2nd min: :30 Push ups @ 3030
rest 5 min
10 min EMOM:
1st min: :30-:45 FLR on rings
2nd min: 10/10 Jumping split Squats

Tuesday, September 19, 2017

Wednesday September 20th 2017

A. Overhead Squat @ 20X1, 3-3-2-2-1-1 rest 2 min (3's and 2's are @ 90% or better of best 3 and 2 of last couple of weeks)
B. Snatch Pull .  Slow Pull Squat Snatch, 1.1 (reset b/t reps)  start @ 50%RM of Sq Snatch and increase every set by 5-10lb per set x 10 sets rest 1min
C. 4 sets:
Row :60 @ 70% effort
6-9 UB Hang Squat Clean @ 135lb/95lb (scale if needed)
rest 1min
+
rest additional 5 min
+
4 sets:
Airbike :60 @ 70% effort
6-9 UB Power Snatch @ 115lb/75lb
rest 1 min

Monday, September 18, 2017

Tuesday September 19th 2017

A. Tall Jerk, 3 reps @ 30-40% of 1RM x 3 sets rest 1 min 
B. Push Jerk, 3-3-2-2-1-1-1 rest 1m30 (start @ technical effort and work to moderately challenging on singles 
C. 8 sets @ 90% effort: 
2 min AMRAP:
3 Shoulder to overhead @ 135lb/95lb
6 Box jumps @ 30"/24"
9 Full Stand Burpee 
9 CTB
6 DL @ 135lb/95lb 
3 Hang Power Clean @ 135lb/95lb
AMRAP Double Unders in Remaining time
rest 2 min b/t sets 


Sunday, September 17, 2017

Monday September 18th 2017

A. Squat Clean & Split Jerk, 3-2-2-1-1-1 (3 and 2's drop and reset b/t w/ :10 rest bt reps) --3 @ or above 75%RM, 2s @ or above 80%RM, 1s @ or above 85%RM
B. Halting Clean DL . Clean Pull . Low hang Clean Pull, 1.1 @ 95-100%RM of squat clean, 1.1 every 2 min x 6 sets -- reset b/t clean DL and Clean Pull -- no drop b/t clean pull and low hang
C. EMOM x 16 min
1st min: Front foot elevated reverse barbell lunge, 8 reps (L)
2nd min: Front foot elevated reverse barbell lunge, 8 reps (R)
3rd min: 2 Strict CTB . 4 Strict Pronated Pullups . 6 Supinated Slow Ring Rows
4th min: :30 Deadbug/hollow body

Friday, September 15, 2017

Saturday September 16th 2017

3 sets:
400m Run @ 85% effort
L-arm Suitcase Carry 50m
R-arm (same)
FLR on Rings, :30-:45
rest 2 min b/t sets
+
rest additional 10 min
+
30 min EMOM:
1st min: 3 T&G Power Snatch @ 155lb/105lb (increase up or down if needed)
2nd min: 20 Double Unders + 4-6 Bar Muscle ups
3rd min: Airbike 10/8 Cals @ 85% effort
4th min: 3 Thrusters @ Same weight as Snatch
5th min: 20 Double Unders + 8-12 Kipping hspu

Thursday, September 14, 2017

Friday September 15th 2017

A. Front Squat, 5-3-2-5-3-2 rest 2-3 min (2nd wave heavier than first. make 5s and 3's heavier than last weeks 6s and 4s.. if possible have both 2s be heavier than last week as well)
B. 3 sets:
Cluster Pendlay Row, 3 T&G
rest :20
3 Wtd Pronated Pullups
rest :20
Front Bridge hold, :45
rest 1m45
C. 3 sets:
3 BTN Strict Press
rest :20
Seated Alt bell Press, 6 reps/arm (non working arm stays in front rack)
rest :20
6-8 Toes through ring w/ :03 controlled descend
rest 1m45
D. EMOM x 12 min:
1st min: 10 barbell Strict Press
2nd min: 10 Bent Over supinated Barbell Rows
3rd min: 8/8 Double arm Front Rack KB Walking Lunges

Tuesday, September 12, 2017

Wednesday September 13th 2017

A. Overhead Squat @ 20X1, 2 reps x 4 sets rest 1m45 b/t sets (mod challenging weight or better)
B. Snatch High Pull .  Below Knee Hang Squat Snatch, 1.1.1 reps  start @ 50%RM of Sq Snatch and increase every set by 5-10lb per set x 8 sets rest 1m20
C. 4 sets:
Row :60 @ 70% effort
8-10 UB Hang Squat Snatch @ 95lb/65lb (scale if needed)
rest 1min
Row :60 @ 70% effort
8-10 UB Power Clean & OH @ Same weight
rest 1 min

Monday, September 11, 2017

Tuesday September 12th 2017

A. Pause Push Jerk, 2 reps @ 40-50%RMish x 5 sets rest 1m30 (full :02 pause in DIP of each movement)
B. 2 Push Press + 4 Push Jerk every other minute x 5 sets (mod challenging weight) 
C. 9 sets @ 90% effort:
9 Toes to bar 
9 Wall Balls @ 20lb/14lb 
9 KB swings @ 32kg/24kg 
9 Box jump overs @ 24"/20"
rest = work

Sunday, September 10, 2017

Monday September 11th 2017

A. Squat Clean & Split Jerk, 1 reps every 2 min @ 85%RMish x 6 successful lifts
B. Halting Clean DL . Clean Pull, 1.1 @ 95-100%RM of squat clean, 1.1 every 1m50 x 6 sets -- reset b/t reps 
C. 4 sets
Alt Reverse Barbell Lunges, 8 reps/leg
rest 1 min 
Single Arm Ring Rows, 12 reps/arm 
rest 1 min 

Friday, September 8, 2017

Saturday September 9th 2017

4 sets:
400m Run @ 85% effort
rest :45
L-arm UB Front Rack Carry 50m
R-arm UB Front Rack Carry 50m
rest :45
+
rest additional 10 min
+
30 min EMOM:
1st min: Power Clean &  Push Jerk Singles, 1.1.1.1.1 @ 135lb/95lb (increase up or down if needed)
2nd min: Row :40 @ 70% effort
3rd min: 8-12 kipping hspu
4th min: Power Snatch Singles, 1.1.1.1.1 @ same weight as power clean & Jerk weight
5th min: Bike :40 @ 70% effort
6th min: 4-6 UB Bar Muscle ups

Thursday, September 7, 2017

Friday September 8th 2017

A. Front Squat, 6-4-2-6-4-2 rest 2-3 min (2nd wave heavier than first. make first 6 just lighter than your set of 6 last week)
B. 3 sets:
Cluster Pendlay Row, 1.1.1.1
rest :20
3-4 Wtd Pronated Pullups
rest 1m45
C. 3 sets:
3 Strict Press
rest :20
3 deficit Strict HSPU
rest 1m45
D. 3 sets:
Single arm rotating Dbell press (Arnold), 10 reps/arm
rest :60
Dbell Arc Row 12 reps/arm @ 3010
rest :60
OH Walking Lunges w/ 45/25 plate, 10 reps/leg
rest :60
*for B AND C use all tough and same weights*

Tuesday, September 5, 2017

Wednesday September 6th 2017

A. Overhead Squat @ 20X1, 3 reps x 4 sets rest 1m50 b/t sets (mod challenging weight or better)
B. Snatch High Pull . Paused Mid Hang Squat Snatch . Above Knee Hang Squat Snatch, 1.1.1 reps  start @ 50%RM and increase every other set by 5-10lb per set x 7 sets rest 1m20
C. 3 sets:
Airbike :50 @ 70% effort
8-10 UB OH Squats @ 115lb/75lb (scale if needed)
rest 1min
Row :50 @ 70% effort
10 Hang Power Clean @ Same weight
rest 1 min


Monday, September 4, 2017

Tuesday September 5th 2017

A. Pause Push Jerk . Pause Split Jerk, 1.1 reps @ 40-50%RMish x 5 sets rest 1m30 (full :02 pause in catch of each movement)
B. 5 Push Press every other minute x 5 sets (mod challenging weight) 
C. 5 sets @ 90% effort:
10 Calorie Row 
15 Box jumps @ 24"/20"
5 Ring Muscle ups 
15 KB Swings @ 32kg/24kg 
10 Burpees 
rest = work 

Sunday, September 3, 2017

Monday September 4th 2017

A. Squat Clean & Split Jerk Cluster, 1.1-- successful set above @ or above 80-82.5%RM x 7 sets rest :10/rest 2 min
B. Clean Pull . Low Hang Clean Pull @ 85-90%RM of Squat Clean or above, 1.2 x 5 sets rest :90 -- do not drop weight b/t reps
C. EMOM x 15 min:
1st min: Jumping Alt Split Squats @ 10X0 w. light barbell on back, 10/10
2nd min: Mixed Grip Strict Pullups, 4-5 reps per grip
3rd min: rest

Friday, September 1, 2017

Saturday September 2nd 2017

5 sets @ 85% effort:
400m
rest :90 bt sets
+
rest additional 10 min
+
30 min EMOM:
1st min: Mod heavy Power Snatch, 1.1.1.1 (drop each rep from overhead)
2nd min: 3-4 Burpee Bar Muscle up
3rd min: 5 HIGH box jumps
4th min: 50 Double Unders
5th min: 12/9 Cals on rower
6th min: 10/8 Cals on Airbike

Thursday, August 31, 2017

Friday September 1st 2017

A. Front Squat, work to tough set of 6
B. Front Squat, 6 reps @ 90% of part B x 3 sets rest 2-3 min
C. EMOM x 10 min
1st min: 3 Wtd Pronated Strict Pullups
2nd min: 3 Strict Deficit HSPU
D. 3 sets:
Half Kneeling landmine press, 10 reps/arm
rest :45
Supinated Ring Rows, 10 reps (scale or modify for more or less difficulty by elevating feet or walking back)
rest :45
Alt Reverse Barbell lunges, 10 reps/leg
rest :45

Tuesday, August 29, 2017

Wednesday August 30th 2017

A. Overhead Squat, 4 reps x 4 sets rest 2 min (mod challenging weight or better)
B. High Hang Squat Snatch . Above Knee Hang Squat Snatch . Below Knee hang Squat Snatch, 1.1.1 reps  @start @ 50%RM and increase every other set by 5-10lb per set x 7 sets rest 1m20
C. EMOM x 20 min:
1st min: :50 Row @ 70% effort
2nd min: 5 Deadlift + 5 Hang Squat Clean (use 45-50% of Best Sq Clean)
3rd min: 10 kipping HSPU + AMRAP Double Under remaining time
4th min: REST

Monday, August 28, 2017

Tuesday August 29th 2017

A. Tall Jerk, 3 reps @ 30%RMish x 4 sets rest 1m20
B. 3 Push Jerk, moderately challenging weight every :80 x 7 sets
C. 5 sets @ 90% effort:
6 strict T2B 
9/7 Cals on AB
3-6 UB Ring Muscle ups
9 Box jumps 24"/20"
12 Full Stand Burpees
rest 2 min b/t sets 

Sunday, August 27, 2017

Monday August 28th 2017

A. Squat Clean & Split Jerk, 1 successful lift above 85%RM x 5 sets rest 2 min
B. Clean Pull cluster @ 90% of 1RM Sq Clean, 1.1.1 x 5 sets rest :10/rest :90
C. EMOM x 10 min:
1st min: Jumping Back Squats @ 30X0, 8-12 reps (somewhere bt 35% and 45%RM)
2nd min: Lean Away Strict Pronated Pullups @ 4111 -- AMRAP UB (-1)

Friday, August 25, 2017

Saturday August 26th 2017

A. Overhead Squat, work to challenging single 
B. For time:
90 Double Unders
30 OH Squats @ 135lb/95lb 
25 CTB
60 Wall Balls @ 20lb/14b
25 Pullups
30 Shoulder to overhead @ 135lb/95lb
25 Toes to bar
90 Double Unders 

Thursday, August 24, 2017

Friday August 25th 2017

A. Power Clean & Split Jerk, 1RM
B. 1 Heavy Power Clean & Split Jerk every :30 x 10 min -- try to use 70% or more-- increase weight if needed but NO FAILS
C. Back squat, work to above last week for a solid single
D. Mod Effort EMOM x 15 min
1st min: :45 Single Unders 
2nd min: slow dead bug movement, :30-:40
3rd min: 5 Perfect Above Knee Hang Power Clean w/ :03 Descend every rep 

Tuesday, August 22, 2017

Wednesday August 23rd 2017

A. Every :60 x 12-15 sets
1 Power Clean -- start light and work to challenging single - if you are feeling it then go for max
B. EMOM x 18 min -- start light and work to solid single or 1rm
Even min: Deadlift
Odd min: Strict Press
C. 30 reps for time @ 10"/5" Deficit kipping hspu
D. 3 sets:
15 L-Leg D-bell RDL
15 R-Leg
rest :60
25 Push ups
rest :60

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**