Tuesday, January 31, 2017

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

Monday, January 30, 2017

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



Sunday, January 29, 2017

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 

Friday, January 27, 2017

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 DUs 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

Thursday, January 26, 2017

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

Tuesday, January 24, 2017

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 

Monday, January 23, 2017

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

Sunday, January 22, 2017

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 

Friday, January 20, 2017

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  
CHang 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

Tuesday, January 17, 2017

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

Monday, January 16, 2017

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

Sunday, January 15, 2017

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 

Friday, January 13, 2017

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 


Thursday, January 12, 2017

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

Tuesday, January 10, 2017

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)

Monday, January 9, 2017

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 

Sunday, January 8, 2017

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 

Friday, January 6, 2017

Saturday January 7th 2017

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


Thursday, January 5, 2017

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 

Tuesday, January 3, 2017

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

Monday, January 2, 2017

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)