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Friday, December 29, 2017

Saturday December 30th 2017

Btn Push press behind neck (snatch grip), work to tough 1 rep 
+
20 minutes @ 75%:
15 DB thruster @ 20lb per hand/15lb per hand
75 double unders (in sets of 15)
250m Row
--5 min rest
20 minutes @ 75%:
8 Cals on Airbike
20 Walking Lunges
8 cals on ski erg
15 Russian KBS - 24kg/16kg
8 Cals on rower 
10 GH Sit-ups 

Thursday, December 28, 2017

Friday december 29th 2017

A. Front Squat @ 20X1, build to a tough 1
B. Squat Snatch, build to tough 1
C. 4 sets: 
10 Db Bench press @ 20X1 
rest :45 
SA bent over dB row, 10 reps/arm
rest :45 
Wide Stance Good morning @ 3010 , 8 reps 
rest :45

Tuesday, December 26, 2017

Wednesday December 27th 2017

Halting Snatch DL, 2 reps x 8 sets rest 1:30 min b.t sets - pause below knee, above knee and in high hang position - start @ same % of last week, add 10lbs per set, pause 1 sec in position (same weight as last week except 1 set more to build)
+
Squat Snatch, 1 rep @ 70%RM per min x 10 mins
+
For time:
30 HSPU
24 Hang Power Clean @ 95lb/65lb
30 Burpees to 6" OH
24 cals Airbike
+
@ moderate:
15 gh raises
1k Row
15 Gh raises
1k skii erg
30 Back Extensions

Monday, December 25, 2017

Tuesday December 26th 2017

10 sets @ high effort:
4 ring muscle-ups
6 box jumps - 24"/20"
8 kbs - 32kg/24kg
10 cals AD
90 sec b/t sets
*Mix and match every other set. Record fastest and slowest time along with order of each.

Apologies if your already did the workout about but this was posted accidentally. The workout for today should read as the one below

15 sets @ high effort:
5 chest to bar
10 push-ups
15 air squats
20 du's
60 sec b/t sets
*Mix and match every other set. Only record fastest and slowest time.

Sunday, December 24, 2017

Monday December 25th 2017

A. Back Squat @ 20X1, build to a tough set of 2
B. Squat Clean and Split Jerk, build to a tough single
C. AMRAP in 10 minutes:
15 Box jumps @ 24"/20"
10 DL @ 225lb/155lb
5 Burpee Ring Muscle-ups

Friday, December 22, 2017

Saturday December 23rd 2017

Btn Push Press, work to tough triple 
+
15 minutes @ 75%:
10 power snatch @ 75lbs/55lb
20 alternating step-ups onto 24"/20"
300m Row
--5 min rest
15 minutes @ 75%:
16 cals Airbike
20 Walking Lunges
20 Back Extensions

Thursday, December 21, 2017

Friday December 22nd 2017

A. Front Squat @ 20X1, build to a tough 2
B. Snatch Pull. Squat Snatch, 1.1 - work to tough set 
C. 4 sets: 
8 CG Bench press @ 20X1 
rest :45 
8-12 Supinated Ring Rows @ 3011
rest :45 
Wide Stance Good morning , 10 reps 
rest :45

Tuesday, December 19, 2017

Wednesday December 20th 2017

Halting Snatch DL, 2 reps x 7 sets, 1:30 min - pause below knee, above knee and in high hang position - start with similar weights to last weekand increase weights by the same amount. except this week you will go heavier since there are more sets 
+
Power Snatch. Above Knee Hang Power Snatch, 1.1 @ 65-75% of 1rm Power snatch per min x 5 mins
+
5 unbroken kipping hspu every :45 x 10 sets -- work with highest attainable deficit throughout all sets 
+
5 min amrap:
50 Front Squats @ 95lbs
AMRAP Lateral Barbell Burpees in remaining 
+
3 rounds @ moderate:
15 gh raises
3 min ski erg

Monday, December 18, 2017

Tuesday December 19th 2017

10 sets @ high effort:
4 Bar Muscle ups
6 box jumps 24"/20"
8 kbs 32kg/24kg
8/6 cals Airbike
90 sec b/t sets
*Change order every other set* 

Sunday, December 17, 2017

Monday December 18th 2017

A. Back Squat @ 20X1, build to a tough set of 3
B. Squat Clean and Split Jerk Cluster, 1.1 - build to a challenging set
C. AMRAP in 10 mins:
5 Ring Muscle ups 
10 DL @ 205lb/145lb
15 Wall Balls - 20lb/14lb

Saturday, December 16, 2017

Saturday December 16th 2017

5 Push press + 5 Push Jerk, 1 set evey 2 minutes x 7 total sets (this includes warm ups)
+
15 minutes @ 75%:
20 DL @ 95lbs/65lb - light so move slower than normal and do perfect reps 
20 walking lunges
20 unanchored sit-ups
20 cals AD
--5 min rest
15 minutes @ 75%:
30 sec L Side Bridge
30 sec R Side Bridge
5/arm TGU's @ 16kg/12kg
20 back extensions
400m row @ damper 10

Thursday, December 14, 2017

Friday December 15th 2017

A. Front Squat @ 20X1, build to a tough 3 
B. Snatch Pull. Power Snatch, 1.1 - work to a tough set, reset b/t reps
C. 4 sets: 
8-10 Dynamic Push ups 
rest :45
12 Bent Over supinated Grip Barbell Rows 
rest :45 
12 Good mornings 
rest :45 

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