Wednesday January 31st 2018

Back Squat @ 20X1, build to a tough set of 3

+

AMRAP in 5 mins:

12 wall balls - 20lb/14lb

3 touch n go Power Clean @ 185lbs/125lb 

+

20 min Airdyne @ moderate effort - maintain same pace throughout 

Tuesday January 30th 2018

A. Snatch Pull, 1 rep per min x 12 mins - 4 min @ 95%RM of sq sn, 4 min @ 100%RM, 4 min @ 105%RM 

B. Halting Snatch DL. Squat Snatch, 1.1 @ 75ish% per min x 5 mins - reset b/t reps (same or better than last week)

C. 6 sets @ high effort:

6 shoulder to overhead @ 155lb/105lb

9 chest to bar

12 burpees to 6" OH

15 box jumps - 24"

15 Cals on airbike 

3 min b/t sets

Monday January 29th 2018

A. Back Squat @ 20X1, build to a tough set of 3

B. Split Jerk, work to tough double 

C. 500m Row for time 

Saturday January 27th 2018

Metcon (Time)

@ 0 min complete:
For time: (12 min CAP)
1k Row
(into)
5 rounds of:
4 burpees
6 kbs - 32kg/24kg
8 wall balls - 20#/14#

@ 20 min Complete: 10 rounds for time: (12 min CAP)
3 ring muscle-ups
30 du's

Friday January 26th 2018

A. Front Squat @ 20X1, build to a tough set of 3

B. Snatch, work to a tough double - 5 sec reset b/t reps

C. Squat Clean and Split Jerk Cluster, 1.1.1.1.1 x 5 sets, 2 min - start @ 5-10lb lighter than last week & add 10lbs per set

D. 12,9,6 for time:

Thrusters @ 95bs/65lbs

Lateral Barbell Burpees

Chest to Bar

Wednesday January 24th 2018

A. Back squat build to tough single
B. 5 min amrap:
Power clean & overhead @ 135/95, 1,2,3,4,5...
Double unders- 20,20,20,20...
—rest 5 min
C. 20 min row @ 75% effort
Every 2 min alternate bt performing 10 hspu or 10 toes to bar

Tuesday January 22nd 2018

A. Snatch Pull, 1 rep per min x 10 mins - 5 min @ 95%RM of Sq sn, 5 min @ 105%RM

B. Slow Pull Squat Snatch, 1.1 @ 75%RM per min every :50 x 8 sets 

C. 8 sets @ high effort:

4 bar facing burpees

5 OHS @ 95lbs/65lbs

6 chest to bar

7 box jumps - 24"/20"

8 wall balls - 20lb/14lb

1:30 min b/t sets

*Mix and match order every other set*

Monday January 22nd 2018

A. Back Squat @ 20X1, build to a tough set of 6

B. Above Knee Hang Squat Clean and Split Jerk, work to a tough single

C. 2 x 500m Row @ 97%, 8-10 min rest b/t sets 

Saturday January 20th 2018

10 min AMRAP:

50 burpees over dbell

50 wall balls - 20lb/14lb

50 alternating db power snatch @ 50lb/35lb

AMRAP Du's in remaining time

+

12 min rest

+

10 rounds for time:

2 burpee ring muscle-ups

8 cals on Airbike

+

12 min rest

+

20,15,10,5 for time:

thruster @ 95lbs/65lb

toes to bar

power clean @ 95lbsl65lb

push-ups

Friday December 19th 2018

A. Front Squat @ 20X1, build to a tough set of 1

B. Power Snatch, touch n go triple

C. Squat Clean and Split Jerk Cluster, 1.1.1.1 x 4 sets, 2 min - start @ 60%RM add 10lbs per set

D. For time:

50 cals AD

50 KBS - 32kg

*Go unbroken on KBS

Wednesday January 17th 2018

Back Squat @ 20X1, build to a tough set of 2

+

AMRAP in 4 mins:

30 squat snatch @ 95lb/65lb

AMRAP DU's in remaining time

+

20 min @ mod effort 

:15-:20 Hanging Tuck Hold 

200m Row 

15-20 push ups 

200m ski erg 

3/3 TGU @ 24kg/16kg

20/15 cals on air bike 

Tuesday January 16th 2018

A. Snatch Pull, 2-2-2-1-1-1, 1:30 min - 2's @ 95%RM, 1's @ 100% RM

- reset b/t reps

B. High Hang Squat Snatch, 3-2-1-3-2-1, 1:30 min - 3's @ 65%RM of Sq Sn, 2's @ 70%RM, 1's @ 72.5-75%RM

C. 10 sets @ high effort:

3 power snatch @ 135lb/95lb

6 box jumps - 24"/20"

9 chest to bar

12 wall balls - 20lb/14lb

1 min b/t sets

Mix and match every other set*

Monday January 15th 2018

A. Back Squat @ 20X1, build to a tough set of 3

B. Power Clean . Squat clean, build to 1.1 with drop 

C. Push Press, build to a touch n go 3 rep 

D. 3 x 400m Row @ 97%, 6-8 min - damper 5, 

Saturday January 13th 2018

12 min AMRAP:
8 deadlift @ 225lb/155lb
12 box jumps - 24"/20"
16 cals on Rower
 +
8 min rest
+
12 min AMRAP
100 du's
30 CTB
100 du's
30 burpees
AMRAP DOUBLE UNDERS REMAINING TIME

Friday January 12th 2018

A. Front squat, build to tough double.
B. Power clean. Above knee hang squat clean. Split jerk, 1.1.2 - work to tough
C. For time:
40 thrusters @ 75/55
40 pull-ups
D. 10 min cool down row

Wednesday January 10th 2018

Back Squat @ 20X1, build to a tough set of 4

+

AMRAP Alternating DB Power Snatch @ 75lb/50lb in 4 mins

+

20min low effort:

30 ft handstand walk 

400m row 

50ft quadruped walk 

6 strict toes to bar 

Tuesday January 9th 2018

A. Snatch Pull, 3-3-2-2-1-1, 1:30 min - 3's @ 90%RM, 2's @ 95%, 1's @ 100% - reset b/t reps

B. Power Snatch, 1 rep @ 70-75%RM of SQUAT snatch per min x 10 mins

C. 10 sets @ high effort:

3 bar muscle-ups

6 burpees to 6" OH

7 cals Airbike

21 du's

1 min b/t sets

*Mix and match order every other set*

Monday January 8th 218

A. Back Squat @ 20X1, build to a tough set of 4

B. Squat Clean, build to a touch n go triple

C. Push Press, build to a touch n go 5 rep 

D. 4 x 300m Row @ 97%, 6 min - damper 5, look to hold just below last weeks best avg pace

Saturday January 5th 2017

8 min AMRAP: 21-15-9 power clean 95/65 box jumps - 24"/20" burpees + 6 min rest + 8 min AMRAP: 15 ohs 95lb/65lb 15 toes to bar 300/250m Row + 6 min rest + 8 min AMRAP: 9-15-21 pullups Airbike cals db push press @ 40lb/25lb Airbike Cals

Friday January 5th 2018

A. Front Squat @ 20X1, build to a tough set of 3

B. Power Snatch, build to a tough single

C. Squat Clean and Split Jerk Cluster, 1.1 x 5 sets, 2 min - start @ 65%RM, add no more than 10 lbs per set (this not grunt work; movements should need a push but look crispy)

D. For time:

30 clean and jerk @ 115lb/75lb

40 cals Airbike

Wed January 3rd 2018

Back Squat @ 20X1, build to a tough set of 6

+

AMRAP Thrusters @ 95lb/65lb in 4 mins

+

21 min @ 70% effort 

7 min Airbike

7 min skii erg 

7 min Row 

Tuesday January 2nd 2018

A. Snatch Pull, 3-3-2-2 rest 2 min ( 3's use about 90%RM, 2s use about 95%RM)
B. 3 Position Squat Snatch (above knee, below knee, floor), 1 rep per position x 6 sets rest 1m30 b/t sets - use moderately challenging weight. No failing C. 7 sets @ high effort: 4 ring muscle-ups 10 kbs - 32kg/24kg 10 wall balls - 20lb/14lb 40 du's 1 min b/t sets

Monday January 1st 2017

A. Back Squat @ 20X1, build to a tough set of 6

B. Power Clean, build to a max

C. Split Jerk Cluster off blocks, work to tough triple 

D. 250m Row @ 97% rest as much as needed to repeat x 4 sets (200m for female) 

*realistically for most athletes could expect to take about 4-6 minutes *