Wednesday February 1st 2016

A. EMOM x 14 minutes:

1st min: Deadlift @ 30X1, 1 reps @ approx 90%RM

2nd min: Standing Strict Press @ 30X1,1 rep @ approx 90%RM

B. 10 min EMOM

1st min: 6 tough bench press

2nd min: 6 Tough T&G Deadlift

+

rest 5 min

+

EMOM x 10 minutes: 

1st min: 8-12 UB Hang Power Cleans @ 115lb/75lb

2nd min: 12-15 UB Wall Balls @ 20lb/14lb

Tuesday January 31st 2016

2 sets @ high effort/85-90%:

4 Toes to Bar + 3 Pull-up + 2 Chest to Bar + 1 Bar Muscle-up + 1 Strict Pronated Chest to Bar

2 min Step Down Box Jumps @ 24"/20"

3 min b/t sets

*Perform all reps without coming off bar

+

4 rounds for time:

2 Rope Climb to 15ft - use legs

50 DU's

+
rest  5-10 min

+

2 sets @ high effort/85-90%:

6-9 Strict HSPU + 6-9 Kipping HSPU - no deficit

2 min Shuttle Running

3 min b/t sets

+

4 rounds for time:

10 Ring Dips

10 cal AirBike

Monday January 30th 2016

A. Above knee Hang Power Snatch . Overhead Squat , work to tough set taking 8-10 sets taking 1 set every :90 
B. Front Squat, build to tough set of 3
C. Strict Press . Push Press . Push Jerk, 1.3.4 -- work to  tough set w/o dropping bar --T&G all push press and all push jerk
+
For time:
21-15-9
Push press 115lb/75lb 
HR push ups 

Saturday January 28th 2016

4 min @ 85-90%/high effort:

30 Box Jump Overs @ 30"/24"

15 Bar Facing Burpees

AMRAP Rowing Cal in remaining

—4 min rest

8 min @ 85-90%/high effort:

50 Wall Balls @ 20lbs to 10 ft/14lb to 9ft 

25 R Arm Hang KB Snatch @ 24kg/16kg

25 L Arm Hang KB Snatch @ 24kg/16kg

AMRAP DU’s in remaining time

—8 min rest

8 min @ 85-90%/high effort:

16 Pull-ups

16 Walking Lunges

16 Shoulder to Overhead @ 75lbs/55lb

16 Walking Lunges

--8 min rest 

4 min @ 85-90%/high effort:

30 Box Jump Overs @ 30"/24"

15 Bar Facing Burpees

AMRAP Rowing Cal in remaining

Friday January 27th 2016

A. Squat Clean, work to tough single 

B. T&G Squat clean, find tough set of 10 reps 

C. 10 min EMOM: 

1st min: 7 fast Hang Power Snatch - (try to use tough weight)

2nd min: 5 burpees + 5 Toes to bar

+

D. EMOM x 10 minutes: 

1st min: 25 ft-50ft hs walk 

2nd min: Hanging L-sit, :15

Wednesday January 25th 2016

A. Deadlift, work to tough set of 3 reps 

B. 2 sets @ high effort

12-9-6 

Deadlift 225lb/155lb

Ring Dips

rest 3 min bt sets 

C. EMOM x 8 minutes: 

1st min: 18 Russian swings @ 32kg/24kg

2nd min: 18 Push ups 

Tuesday January 24th 2016

3 sets @ high effort/85-90%:

15-20 Chest to Bar Unbroken (if unable to do 15 ub then connect as many as possible each set)

40 cal AirBike

3 min b/t sets

+
rest 10 min
+

3 sets @ high effort/85-90%:

5 tough deficit Strict HSPU 

40 cal Rowing/30 Cal Rowing

4 Ring Muscle-ups + 4 Strict Ring Dips (3 for female)

3 min b/t sets

Monday January 23rd 2016

A. Power Snatch . Above knee Hang Power Snatch . Below Knee Hang Power Snatch . Overhead Squat ,1.1.1.2 work to tough set taking 7 sets w/ 2 minutes b/t sets 
B. Front Squat, build to tough set of 5
C. Push Press, work to tough T&G triple
+
10 min AMRAP
3,6,9,12...
Push press @ 115lb/75lb 
Ring Push ups 
Burpee Over Barbell 

Saturday January 21st 2016

4 min amrap @ 85-90% effort/75lbs - 1,2,3,4,5,etc.

Shoulder to Overhead @ 115lbs/75lbs - 1,2,3,4,5,etc.

Chest to Bar - 1,2,3,4,5,etc.

—4 min rest

8 min @ 85-90%/high effort:

1,000m Row

100 DU's

AMRAP Power Clean @ 155lbs/105lb in remaining time - drop every rep

—8 min rest

12 min @ 85-90%/high effort:

12 OHS @ 95lbs/65lbs

12 Toes to Bar

12 Deadlift @ 95lbs/65lbs

12 Push-ups

—4 min rest

8 min @ 85-90%/high effort:

1,000m Row

100 DU's

AMRAP Power Clean @ 155lbs/105lb in remaining time - drop every rep

—8 min rest

12 min @ 85-90%/high effort:

12 OHS @ 95lbs/65lbs

12 Toes to Bar

12 Deadlift @ 95lbs/65lbs

12 Push-ups

Friday January 20th 2016

A. Squat Clean , work to max 
B. Squat snatch,  take 1 rep every :60 x 10 sets -- start @ about 50% of max and add about 5% each set - work to mod challenging  
C. Hang Squat Snatch, 2 reps@ 70% Sq. Snatch RM every :60 x 10 minutes
D. 5 min AMRAP: 
Power cleans @ 225lb/155lb
*If you do not Power clean over 275lb/195lb, otherwise scale to 70%*  

+  
EMOM x 10 sets: 
Handstand Freestanding alternating shoulder touches, :10 + :10 Hollow Body Hold

Wednesday January 18th 2016

A. Push press, 3-3-3-2-2-2 rest 2-3 min b/t sets - Increase weight each set 

B1. Deadlift @ 30X1, 3 reps @ approx 80%RM x 5 sets rest :60 

B2. Standing Strict Press @ 30X1,3 reps @ approx 80%RM x 5 sets rest :60 

C. 5 sets:

3 T&G DL - you pick weight 

6-9 Unbroken Clapping Push ups
rest 1 min b/t sets

--rest 4 min

5 sets Unbroken (rest as needed to keep unbroken)

3 DL @ 155l/105lb 

3 Hang Power Cleans @ 155l/105lb 

6-9 Unbroken Ring push ups

-- rest 4 min 

5 sets for time:

10 Russian KB swings @ 32kg/24kg

10 Push ups

Tuesday January 17th 2016

Tuesday

7 sets @ high effort/85-90%:

20 cal AirBike

5 Pull-ups

4 Chest to Bar

2 Bar Muscle-ups

2 min b/t sets

+
rest 10 min 

+

7 sets @ 85-90%/high effort:

20 cal Rowing

40 DU's

4 Strict HSPU to tough Deficit + 4 Kipping HSPU to same deficit

2 min b/t sets

Monday January 16th 2017

A. Above knee Hang Power Snatch,work to tough triple taking a set 7-8 sets every 2 minutes 
B. Back Squat, build to tough set of 4-4-3-3-2-2 rest 2-3 min 
+
0-3 minutes: 
Complete 30 shoulder to overhead 135lb/95lb
3-completion 
15-12-9-6-3
Front Squats @ 95lb/65lb
Ring Push ups 

Saturday January 14th 2017

15 Minute AMRAP:
20 OHS (95/65)
20 Bar facing Burpees
20 cal AB
20 FS (95/65)
20 Bar Facing Burpees
20 cal AB
20 BS
20 Bar Facing Burpees
20 cal AB
Max DU's in remainign time 

Friday January 13th 2017

A. Squat Clean Thruster; 1 rep OTM until failure; start @40-45% FS max, add 10lb/ set
B. FS: 3-3-2-2-1-1. rest 2:30
C. Bar Muscle Up; 1,2,3,4,5... UB reps OTM until failure
+
3 Sets @high effort
20 C2B Pullups
15 Box Jump Over (24"/20")
100m Row
Rest 3m b/t sets

Wednesday January 11th 2017

A. Push Press; 3 OTM for 7 Min @45-55%rm jerk max
B. Weighted Pronated PUllup Cluster; 2.2.2.2 x3, rest 20s/2m
C. Chest Supported DB Row @3030; 10 x3-4 @30% (15%/hand) (CGBP max), rest 1m
D. Chest Supported Reverse Fly; 12-15x3, rest 1m
E. Banded Tricep Extension; 50 reps/ arm (as few sets as possible)

Tuesday January 10th 2016

5 Minute @90%
20 cal Row
15 cal Assault Bike 
AMRAP in remamingint time of...
10 T2B
10 Box Jump Over (24"/20")
10 WB
(Rest 2:30)
x4 sets
+
20 minutes of low effort cyclical work 

Monday January 9th 2017

A. High Hang Sq Sn. Above knee Hang Sq Sn. Low Hang Sq Snatch; build to a tough complex (no drop)
B1. Tng Deadlift; 5 reps, rest 30s
B2. Max UB Strict HSPU, rest 30s
B3. :60 AMRAP DU's, rest 30s
B4. 30 sec AMRAP Burpees, rest 2m30 x 4 set
C. CGBP @3030 tempo; 10 reps @30% 1RM, rest 1m x 4-5 sets 

Saturday January 7th 2017

15 Minute AMRAP:
75 Wall Ball 20lb/14lb
1k Row
50 C2B Pullups
Max Wall Ball in remaining time

Friday January 6th 2017

A. 1 PC. 1 C&J x 5; rest 10s/2m
B. 5:00 AMRAP: 3 UB Hang Squat Snatch @ 70%RM
C. Back Squat; 6-8 x 4 sets, rest 3m
+
For Time:
180 DU's
15 Thruster (135lb/95lb)
12 Burpee Box Jump Over (36"/28")
9 Ring Muscle Up
6 Kipping Deficit HSPU (10"/5")
30 cal AB 

Wednesday January 4th 2017

A1. CGBP; 4-6x5, rest 2m
A2. Pendlay Row; 6-8x5, rest 2m
B. Double KB Push Press; 15-20 x2, rest 2m
C. Neutral Grip Strict Pullup; 6-8 x4, rest 2m
D. Butterfly Lateral Raise; 12-15x3, rest 1m

Tuesday January 3rd 2017

For Time @ 90%
10 UB Deadlift @40%RM
10 Box Jump Over (24"/20")
60 cal Row
Rest 2m
x 4 -5 sets
+
20 Minutes of cyclical aerobic work @~50-65% (your choice of modaility)

Monday January 2nd 2017

A. Power Snatch; 2 T&G reps x5, rest 2m
B. Power Clean . Above Knee Hang PC. SJ; 1 complex every 2:00 x 4  sets
C. Front Squat; 3-2-1-3-2-1; rest 2:30
+
For Time:
21 Strict Press (95/65)
60 cal AB
18 Strict Press (95/65)
60 cal AB
15 Strict Press (95/65)