Saturday December 31st 2016

For Time:
60 cal Assault Bike
50 Wall Balls 
40 T2B
30 Thruster (115lb/75lb)
20 cal Row (10 damper)
100 DU's 
+
A. Hanging L-Sit; 20-30s x 5, rest 2m(scale to bent knee if you cant hit 20s)
B. Supine Windshield Wiper; 8-12 x4, rest 2m 

Friday December 30th 2016

A. Power Clean. Squat Clean; 1 complex x 5 sets, rest 2m (75% last weeks max) - reset b/t reps 
B. Back Squat Cluster; 3.3.3 x 3 sets, rest 30s/3m (all tough sets) 
+
5:00 AMRAP:
Burpee Ring Muscle Up
+
EMOM for 20 Minutes:
1st: 3 tough strict deficit hspu
2nd: 3 tng Power Clean @60-65%

Wednesday December 28th 2016

A. Weighted Pronated Pullup; build to a max
B.3 sets:
Push Press; 10 reps
rest :20
Strict HSPU; 1:00 AMRAP
rest 3 min b/t sets
+
10 Minute AMRAP:
3,6,9,12,15,18....etc
C2B Pullup
Step Down  Box jump (30"/24")

Tuesday December 27th 2016

3:00 Row @ 85% effort Rest 1m x 4-5 sets +
rest 10 min
+ EMOM for 7 Minutes: 20 DU's 10 Burpees *Peformed each set AFAP
+
15-20 Minute AB @50-65%

Monday December 26th 2016

A. Snatch Pull. Squat Snatch; 1.1 x 5 tough/successful sets, rest 10s/2m
B. Power Clean & Split Jerk; 1 tough set every 2:00 x 5 sets
C. Front Squat; 4-2-4-2-4-2; rest 2:30 (inc wt ea/ wave)
D. Snatch Grip DL; 6 x 4 sets, rest 2m
E. Toes to Bar; 6-10 UB x6 sets, rest 1m

Saturday December 24th 2016

A1. SA DB Press; 8-10x3/arm, rest 1m
A2. Pendlay Row; 8-10x3, rest 1m
+
10 Min AMRAP:
15 UB Power Snatch (75lb/55lb)
15 UB Wall Balls (20lb/14lb)
30 UB DU
+
10 Minute Rest 
+
21-15-9:
Deadlift (165/115lb)
cal Assault Bike

Friday December 23rd 2016

A. Squat Clean; build to a max
B. Back Squat Cluster; 5.5 x 3, rest 60s/3m
C. Clean Pull; 3x3; rest 2m (100-105%)
D. Core Work- your choice-- approx 15 min
+
20 Minute Row @65-70%

Wednesday December 21st 2016

A. Pause Split Jerk. SJ; 1.1x5, rest 20s/2m (2s at bottom of dip)
B. WPU; 2,2,1,1,1; rest 2m
+
For Time:
20 C2B Pullups
10 Thruster (95#/65)
10 Push Press (95#/65)
20 BJ Over (24"/20")
Rest 3m 
x3 Sets
+
15-20 Minutes of mobility focusing on your shoulders, t-spine, etc. 

Tuesday December 20th 2016

4:00 Row @125 watts
Rest 30s
4:00 Row @150 watts
Rest 30s
4:00 Row @175 watts
Rest 30s
4:00 Row @200 watts
Rest 30s
4:00 Row @225 watts
..... until failure.
*If your average pace for the 3:00 interval is below the rx'ed wattage upon completion of said set terminate the workout. 

Monday December 19th 2016

A. Squat Snatch; 1 tough single every 90s x10 sets 
B. Front Squat; 3-3-3-3, rest 2:30
+
10 Minute AMRAP:
6 PC @80% (1RM)
6 Ring Muscle Up
+
C. Hanging L-Sit; 20-30s x4, rest 2m(scale to bent knee if you cant hit 20s)
D. Supine Windshield Wiper; 8-12 x3, rest 2m

Saturday December 17th 2016

10 Minute AMRAP:
10 Power Snatch (115/75lb)
10 HSPU
10 Lateral Burpee Over bar
+
(rest 10 minutes)
+
10 MInute Assault Bike for max cals 

Friday December 16th 2016

A. PC & Jerk; 1 complex OTM for 10 Min (75-80%)
B. Back Squat; 6-5-4-3-2; rest 2:30
+
8 Sets:
6 Front Squat (50% 1RM)
3 UB Ring Muscle Up
Rest 90s b/w sets 

Wednesday December 14th 2016

22 Minute AMRAP @ 85%
50 cal Row
50 KBS (24kg/16kg)
50 Burpee
50 Wall Ball (20lb/14lb)
50 Box jump Step Down (24"/20")
50 Cal AB
+
15 Minute AB @65%

Tuesday November 13th 2016

A. Push Jerk. Split Jerk; 1.1 - build to a tough complex (10s b/w reps)
B1. Weighted Pronated Pullup; 3 reps x3, rest 20s
B2. Strict Pronated Pullups, AMRAP (-1) x 3 sets rest 2 min
+
EMOM for 20 Minutes:
1st: 3 tough kipping deficit HSPU
2nd: AMRAP UB Strict HSPU
3rd: 12 C2B Pullups
4th: 30 sec Row @85% (aerobic)

Monday December 12th 2016

A. Power Snatch.  into T&G Squat Sn; 1.1 ---  @ 85% (last weeks top set), rest 2m
B. Front Squat; 5 reps x 5 sets, rest 2-2:30 (heavier than last week)
+
Every 90s x 10 sets:
2 tng PC @ 60-65%RM
:07 Assault Bike @100%
+
rest 5 -10 min
+
Every 90s x10 Sets:
2 tng DL @ 50-55%
:07 Assault Bike @100%

Saturday December 10th 2016

For Time
18-15-12-9-6-3
Wall balls (20lb/14lb)
Cal Row
Burpees
+
(Rest 5m)
+
For Time:
30 OH Squat (75lb/55lb)
30 cal AB
30 Front Squat (75lb/55lb)
30 cal AB
30 Back Squat (75lb/55lb)
+
10-15 Min Easy Cyclical Cooldown- your choice of modality 

Friday December 9th 2016

A. Back Squat; 4 reps @ 75-80%RM x 5 sets, rest 2-3m
B. Squat Clean. Above knee Hang Squat Clean; work to challenging set - no drop
+
5-4-3-2-1:
Ring Muscle Up, 5,4,3,2,1
Squat Clean (185/135lb),5,4,3,2,1
UB DU's, 50,40,30,20,10
+
(Rest 3m)
+
5-4-3-2-1:
6" Deficit HSPU
Box Jump Step Down (30"/24")
Deadlift (315/225lb)
+
C. T-s on Medium Incline @2020; 12 reps x3 sets, rest 60s b/w  (or reverse flys on crossover symmetry)

Wednesday December 7th 2016

Starting to put up a Training Vlog to help get across the way I like to think/train. Although a lot some of this may start elementary I will selectively release videos for different viewer demographic.

Training:
10 sets:
:30 Assault Bike @85%
:30 Asasult Bike @50% 
+
rest 5 min
+
10 sets:
:30 Assault Bike @85%
:30 Asasult Bike @50% 
+
rest 5 min
+
4 sets @ 85-90% effort:
:30 Double Unders
30 rest
:30 Wall Balls @ 20lb/14lb
:30 rest
:30 Toes through rings
:30 rest

Tuesday December 6th 2016

A. Split Jerk; build to 80-85% 1RM
B. Weighted Pronated Pullup Cluster; 1.1.1.1.1 x 5 sets, rest 10s/2m
C1. Push Press; 10-10-10,  x 3 sets rest 20s (all UB)
C2. Strict HSPU; 10 reps for time, x 3 sets rest 3:00
+
For Time:
25 C2B Pullups
Rest = work
x 2 sets 

Monday December 5th 2016

A. Power Snatch. (into T&G) Squat Snatch; 1 complex every 90s until failure- start @65%, add 5-10lb/set B. Front Squat; 5 reps @ 70-75%RM x 5 sets, rest 2m C. Double Barrel Back Squat; 6-8reps x3 sets, rest 90s + 25 Sets: :05 Assault Bike @ 100% :55 Slow Spin

Saturday December 3rd 2016

For Time:
50 C2B Pullups
50 cal Assault Bike
50 OH Squat @95lb/65lb
50 cal Row
50 T2B
50 cal Assault Bike
50 Front Squat @ 95lb/65lb
50 cal Row
+
10-15 Min Easy Cyclical Cooldown- your choice of modality 

Friday December 2nd 2016

A. Power Clean. Below knee Hang Squat Clean; 1 complex OTM for 8-10 Min (70-80% effort)
B. Back Squat; build to a tough 5,
C1. Tng DL; 6-8 reps, rest 1m x5
C2. Strict HSPU; max UB, rest 1m x5
D. TGU; 20 alt reps- moderate wt. 

Wednesday November 30th 2016

3 sets:
20 Wall Balls  20lb/14lb
15 Deadlift @115lb/75lb
3:00 Assault Bike @10m max cal pace
Rest 3 min b/t sets
+
rest 10 minutes from time last set is complete 
+
12 Sets:
250m Row @2k PR pace
Rest 1m
*rest an additional 2m after set #6 if needed

Tuesday November 29th 2016

EMOM for 9 Minutes @ 70-75% (jerk max)
1st: 2 Push Press
2nd: 2 Push Jerk
3rd: 3 Split Jerk
+
A1. Weighted Pronated Pullup Cluster; 2.2.2 x 4 sets, rest 20s/60s
A2. Strict Deficit HSPU; 4-6  x 4 sets, rest 60s
+
10 Rounds for Time:
3 Burpee Ring MU
3 Box Jump Step down @30"/24"
*12 Minute cap 

Monday November 28th 2016

A. Snatch Balance; 2-2-2-1-1-1; rest 90 b/t
B. Squat Snatch Cluster ; 1.1 build to tough with :10 rest b/t cluster 
C. Back Squat; build to a tough 5, 
D1. Wtd Back Ext; 6-8x 4 sets, rest 1m
D2. Stability Ball Leg curl @3030; 10-12 x 4 sets , rest 1m
+
10 Minute Row or AD @low effort

Saturday November 26th 2016

8 Minute AMRAP @85%
10 Thruster @115/75lb
10 C2B
15 BoxJump Over @24"/20"
+ 
(rest 8m)
+
8 Minute AMRAP @85%
10 Power Clean @115/75lb
20 Wall Balls 20lb/14lb
25 UB DU's x3 (75 total) 
+
(rest 8m)
+
8 Minute AMRAP @85%
1 Mile AB
10 Push Press @115/75lb
20m BB OH Carry @115/75lb

Friday November 25th 2016

A. Snatch; 1 rep OTM until failure- start @65%, add 5-10lb/ every other set (ie- repeat each wt twice)
B. Front Squat; 3 reps x 5 sets, rest 2-3m (tough)
+
Every 2:00 for 10 Minutes:
1 Power Clean + 5 Front Squat @ 75-85% (max PC)
+
rest 5 min 
+
Every 2:00 For 6 Minutes:
10 Back Squat @3030 tempo (25% 1RM)
+
C1.  GHRaises; 8 reps x3sets, rest 1m
C2.  BB Hip Thrust; 15x3sets, rest 1m

Wednesday November 23rd 2016

A. Push Press. Split Jerk; 2.1, rest 2m (drop & rest 15s after 2nd Push Press)
B1. CGBP; max UB @ wt used for 6 rep from last wk,  x  5 sets rest 60s
B2. SA DB Row; 6-8/arm x 5, rest 60s
+
5 Sets:
10 UB OHS @ 95-115/65lb-75lb (from floor)
Rest 20s
:30 AMRAP DU's
Rest 20s
:30 AMRAP C2B (No more than 2 attempts within the given window of time)
rest 2min b/t sets

Tuesday November 22nd 2016

4 Sets: :15 Row @100% :65 Row @2k PR pace Rest 1m b/t sets (rest 5m) + 10 Minute AMRAP @steady pace 5 DL @ 135lb/95lb 
5 HPC @ 135lb/95lb   5 burpee over barbell 25 Double Unders (rest 5m) + 4 Rounds @steady pace 20 Calories on assault 15 GHD 250m row

Monday November21st 2016

A. Squat Snatch Cluster; 1.1.1 build to tough set w/ :10 b/t
B. Back Squat @ 21x1; 3 reps x 7 sets, rest 2-3m
+
For Time:
40 Wall Balls 20lb/14lb
30 Power Clean @ 135/95lb
20 Muscle Ups
*10 Min Cap
+
C1. Back Ext on GHD @ 3030, 8-12 reps x 3 sets rest :60
C2. Stability Ball Leg Curl @ 3030; 10-12 x 3, rest :60

Saturday November 19th 2016

5 Minute AMRAP @80-85%
10 Hang Power Snatch @75lb/55lb
10 Box Jump step down @30"/24"
+
(rest 5m)
+
5 Minute AMRAP @80-85%
15 KBS @24kg/16kg
15 Burpees
+
(rest 5m)
+
5:00 AMRAP @80-85%
15 cal AB
10 HRPU
+
(rest 5m)
+
5 Minute AMRAP @80-85%
45 cal row
AMRAP DU's in remaining time
+
(rest 5m)
+
5 Minute AMRAP @80-85%
400m Run
Max C2B in remaining time (UB sets of 5)

Friday November 18th 2016

A. Squat Clean; 2 tng reps @ 70-80% OTM for 8 Min
B. Front Squat; 2 tough reps every 2:30 x 6 sets
+
For Total Time:
25 Power Clean @ 185/135lb
25 Bar Facing Burpee
Then 5 Rounds of...
6 Deadlft @315/225lb
6 Deficit Strict HSPU @6"/2"
*Scale is 275 DL & 155 PC

Wednesday November 16th 2016

A. Push Press. Split Jerk; 3.1 x 5 sets, rest 2m (no drop)
B1. CGBP; 10-8-6-4-2; rest 60s
B2. SA DB Row; 8-10x 5 sets/arm, rest 60s
+
5 Rounds for Time:
3 Strict Deficit HSPU @ 6"/2"
8 C2B Pullups
(rest = work)
+
5 Rounds for Time:
1 Legless Rope Climb
8 Kipping HSPU 

Tuesday November 15th 2016

5 Sets: :10 Row @100% :50 Row @ 2k pace Rest 1m
+
 (rest 5m) + 10 Minute AMRAP @steady pace 10 Deadlift @135/95lb 10 Burpee Box Jump w/ Step down @30"/24" 30 cal Assault Bike 
+
 (rest 5m) + 4 Rounds @steady pace 250m Row @2k PR pace 15 T2B 200m Run

Monday November 14th 2016

A. Squat Clean Cluster; 1.1.1 x 4 sets, rest 15-20s/2m
B. Back Squat @ 21X1; 5 reps x 5 sets; rest 2-3m
+
4 sets @ consistently challenging effort
30 Wall Balls 20lb/14lb
6 Power Clean @ 185/135 (singles)
6 Muscle Up
Rest 2:30-3:30
*aim for consistency b/w sets 
*If power clean is less than 265/185, scale down to 155/105

Saturday November 12tn 2016

3 sets @ 85-90% effort
15 S2OH (95lb/75lb)
20 Cal Row
30 DU's
Rest = work
+
5 Minute Rest
+
3 sets @ 85-90% effort
20 C2B
20 cal Assault Bike
20 Burpees
Rest = work

Friday November 11th 2016

A. Power Snatch. Sq. Snatch; build to a max complex (no dropping bar)
B. Front Squat; 4 reps x 4 sets, rest 2-3m (heavy)
+
3-4 Sets:
10 Back Squat (60% 1RM)
Rest 30s
10 BackSquat @3030 tempo (20% 1RM)
Rest 2m

Wednesday November 9th 2016

A. Split Jerk Cluster; 1.1 x 5 sets, rest 15s/2m
B1. CGBP; 5 reps x 5 sets, rest 60s
B2. Pendlay Row; 8 reps @ 30X0 x 5 sets, rest 60s
+
7 Rounds for Time:
7 UB C2B Pullups
+
30 Alt TGU @ moderate wt. (not for time)-- 15/arm

Tuesday November 8th 2016

8 Minute AMRAP @ 80-85%
1k Row
15 Wall Balls @ 20lb/14lb
10 Box jump over @24"/20"
+
rest 6 min+
8 Minute AMRAP @80-85%
1 Mile Assault Bike
50 Double Unders25 T2B
+
rest 6 min+
1 Mile Run @ 80-85%

Monday November 7th 2016

A. Power Clean. Below knee hang squat Clean; 1.1 every 90s x 7 sets (tough/ same wt across)
B. Back Squat; 5 reps x 5 sets, rest 2-3m
+
3 sets:
7 Ring Muscle Up
40 Wall balls
100 DU's
Rest = work
(time each set)

Saturday November 5th 2016

 

Will Murtagh @ Southie Showdown 2015

Training:
A. T&G Deadlift, build to moderate triple (just to prep for the repeat sets)
+
4 sets @ 85% effort
10 tng Deadlift @185lb/135lb
10 Pushup @ 3030 tempo
400m Run
Rest 2:30 b/w sets 
*time each round*
+
20 Minute Assault Bike @low effort 

Friday November 4th 2016

On-site Athlete Joseph Clarke 

Training:
A. Power Snatch . Above knee Hang Snatch; 1.1 x 5 sets, rest 2m (no drop)
B. Front Squat Cluster; 2.2.2 x 3 sets, rest 20s/2m (all sets tough)
+
For Time:
10 Toes to Bar
30 Thruster @75lb/55lb
20 Toes to Bar
20 Thruster @75lb/55lb
30 Toes to Bar
10 Thruster @75lb/55lb

Wednesday November 2nd 2016

A. Push Jerk. Split Jerk; 1.1 x5 sets , rest 10s/2m (use blocks if possible and drop PJ from overhead)
+
3 Rounds for Time- steady pace
7 Strict Press
3 Weighted Pronated Pullup
*Weights are 10RM of Strict Press & 5RM of Weighted Pronated Pullup
*If you aren't sure then build up and estimate*
+
rest 10 min
+
EMOM x 12 min:
1st: 10-15 UB HSPU
2nd: 15 UB C2B Pullups For time (scale to 10 if you cant complete in under 40s)
3rd: 30s AirBike @ 90% aerobic 

Tuesday November 1st 2016

4 Sets @high effort
30 DU's
15 KBS (32/24kg)
15 Burpee to 6" touch
30 cal AB
Rest 3:30 b/w sets
*Do sets 2/4 in reverse order 

Monday October 31st 2016

This weeks comp blog follower that we are introducing is

Артем Володько

 

 1) Where do you currently train? Country/gym type.
Belarus, Brest, normal fitness-gym with "Concept 2" :)
2) How long have you been training in this sport?
 1,5 years.
3) Any sports background?
No sports background.
4)  Do you have aspirations to compete in Crossfit Open, Regionals/Games? Have you been doing so?
In the future, there is a goal to competitive at Open.
5) Favorite lift and movements?
Vertical/gorizontal presses.
6) What movements do you need to work on?
Squat, deadlift, all Oly lifting, pull-ups, DU's and "pistols".
7) Long term goals of training?
Good to competitive at the Open. Become a smart coach.

Training:

A. Power Clean; 1 rep every minute for 5 Min @75-80% 1RM
B. Clean; 1 rep every minute until failure; start @70% and add 5-10lb/ set
C. Back Squat; 3-3-2-2-1-1; rest 2-3m (heavy, but no grinders)
+
EMOM for 15 Minutes:
1st: 3-5 Unbroken Muscle Ups
2nd: 20 Wall Balls AFAP 20lb/14lb
3rd: :30 Row @ 85% effort

Saturday October 29th 2016

5 Rounds For Time:
1,000m Row 
15 Thrusters @75lb/55lb
15 Burpees
15 C2B Pullups 

Friday October 28th 2016

A. Power Snatch; 1 rep every 30s for 10m (use about 70% 1RM psnatch -- this shouldn't crush you)
B. Front Squat @ 20x1; 5-3-1-5-3-1; rest 2-3m
+
5 sets:
Tng DL; 8 reps
rest :60Strict UB Hspu, max reps
rest :60

Wednesday October 26th 2016

A. Split Jerk Cluster; 1.1.1 x 4 sets, rest 20s/2min
B1. Strict Press; max UB reps @ 10RM (from last week), rest 90s
B2. Weighted Pronated Pullup; 8-7-6  rest 90s x 3 sets (make these nearly max efforts. The odds are if you do your set of 8 properly, then you most likely will use the same weight for the set of 7)
+
For time:
1-2-3-4-5-5-4-3-2-1:
C2B Pullups
Overhead Squat @125/80lb 

Tuesday October 25th 2016

1000m Row @75-80%
Rest 2m
500m Row @ 80-85%
Rest 1m
250m Row @ 85-90%
Rest 4 min
x 2 Sets
+
6 Mile AB @ 75% 

Monday October 24th 2016

 

Introducing Alex Zomerfeld for this week's HP-Athlete

1)Where do you currently train?
Port CrossFit/Quinnipiac University
2)How long have you been training in this field of sport?
A little over a year
3) What is your background in training/sports you played growing up?
Always worked out, played multiple sports growing up, college lacrosse and still currently play professional lacrosse
4) Do you currently have any aspirations to compete in the open or regionals? Have you been doing so?
Would love to compete in open/regionals
5) What is your favorite lift/movement?
Cleans
6) What movement do you need to work on?
Snatch and gymnastics
7) What are your long term goals in training? (more than 2 years)
Regionals/Games

A. Power Clean. Squat Clean; 1.1 x 5, rest 10s/2m  (drop power clean and rest :10 before squat clean)
B. Back Squat; 3-2-1-3-2-1; rest 2-3m (2nd wave heavier)
+
4 Sets- Max Reps:
:30 Back Squat @50% 1RM
Rest 30 sec
:60 Wall Balls
Rest 2 min
+
C. GH Raises @ 30X0; 8-10 x 3 sets, rest 2m  (modify harder or easier as desired)

Saturday October 22nd 2016

5 sets:
Strict Handstand Push ups, 5-10 reps
Run 200m @ 70% effort
rest :60
Kipping Handstand push ups, 10-15 reps
Row 200m @ 70% effort
rest :60

Friday October 21st 2016

Just in case any of you have a question on the programing; I will get back to you much faster by either emailing me at hpathletekyle@gmail.com or messaging our facebook page. Often times I dont check the results until the following week when doing the program. - Kyle Tiringer

A. Power Snatch. Squat Snatch. OHS; 1.2.3- build to a tough set  (T&G power and both Sq sn)
B. Front Squat @20x1; 6-4-2-6-4-2; rest 2-3m
+
3 Sets:
max UB strict pullup cluster x2 (20s b/w)
Rest 1 min 
+
rest additional 3 min 
+
3 Sets:
max UB strict pullup cluster x2 (20s b/w)
Rest 1 min

Wednesday October 19th 2016

A. Split Jerk; 3-3-2-2-1-1; rest 2m
B1. Strict Press; build to a 10RM
B2. WTd pronated strict pullup; build to a 5RM
+
1-2-3-4-5-5-4-3-2-1:
Kipping Deficit HSPU @ 6"/3"
Power Clean @135 /95lb

Tuesday October 18th 2016

20 Sets:
:05 sec AB Sprint- All Out
:55 sec AB- slow spin 
+
6 Rounds:
250m Row @ 80-85% effort
250m Row @ low effort 
+
30:00 Assault Bike @ 120-140 BPM - if HRM is applicable 
*If not; this should be a consistent RPM w/ limited muscular & "aerobic" fatigue. Maybe, lightly breathing/sweating*

Monday October 17th 2016

This weeks Athlete spotlight James Cashin. James has been following our competitor blog for over a year now. A few solid numbers Id like to add to his spotlight.

Split jerk @ start 225lb; Now 280lb

Snatch @ start 145lb; Now 205lb

Clean @ start 225lb; Now 275lb

*All this being done with maintaining aerobic ability. i.e 2k at about 7 min; 1 mile run at about 6:15; and 10 min max cals on assault @ 165 cals

James Cashin @ Beast of the East 2015

1) Where do you currently train? Country/type of gym 

Port CrossFit

Port Jefferson Station, NY

2) How long have you been training in this field of sport? 

A year and a half

3) What is your background in training/ sports you played growing up?

College lacrosse

4) Do you currently have any aspirations to compete in the open or regionals? Have you been doing so?

I'm planning on competing in the open next year. 

5) What is your favorite lift/movement?

Squat clean

6)What movement do you need to work on?

Snatch 

7) What are your long term goals in training? (more than 2 years)

Remain healthy and injury free is my top priority. I would also like to compete in the open and improve my ranking year by year

Training:
A. Squat Clean. Below knee Hang squat Clean; 1 complex OTM for 6 min @ about 70%rm of sq clean 
B. Back Squat; 3 reps x 8 sets; rest 2:30-3:00 (heavier than last week)
+
EMOM for 12 Minutes:
1st- 10 UB Thruster @95-115/65-75lb
2nd- :20 amrap bmu
3rd- 30 sec max DU's
+
Rest 6 min 
+
EMOM for 6 Minutes:
1st- 15 Double KB FS @16kg/arm/ 12kg/arm 
2nd- Max UB Strict C2B Pullups
3rd- Max UB Strict Pullup 

Saturday October 15th 2016

A. Push press, 3 reps every :90 x 8 sets -- start light; end heavy
20-15-10 @ steady pace (80-85%)
cals on Rower
Push Press @ 95lb/65lb
+
(rest 7 Minutes)
+
+
21-18-12-9-6-3 @steady pace (80-85%)
Cals On Airbike
Burpees 

Friday October 14th 2016

A. Squat Snatch. Above knee Hang Snatch; 1.1x5; rest 2m
B. Front squat @31x1; 4 reps x6 sets; rest 2-3m (all tough)
C1. 10-15 TnG Power Snatch, rest 30s (75lb/55lb)
C2. 15 continuos Box jump Step Down , rest 30s (24"/20")
C3. 30 cal Row @ moderate pace, rest 3min x 4 sets

Wednesday October 12th 2016

A. Split Jerk; 3-2-1-3-2-1; rest 2m (no drop b/t reps)
B1. Push Press; 3 tough reps x 3 sets rest :60
B2. Weighted Pronated Strict CTB; 3 Tough reps x 3 sets rest :60
+
5 Rounds For Time
10 C2B Pullups
10 Thruster (95lb/65lb)
30 Unbroken DU's 

Tuesday October 11th 2016

For Time @80-85%
2,000m Row
800m Run
3 Mile Airbike
+
15 Minute Rest
+
For Time @80-85%
3 Mile Airbike
800m Run
2,000m Row 

Monday October 10th 2016

A. Power Clean . Above knee Hang Squat Clean. Front Squat- 1.1.1 build to a tough set 
B. Back Squat @20X1; 4 reps x 6 sets; rest 2-3m (start mod/tough)
4 sets:
10-12 TnG Power Clean
rest :4515 T2B AFAP, 
rest 45s
15 Burpee AFAP, 
rest 90s 
*Start moderate on PC, build each set, but stay UB. 

Saturday October 8th 2016

Option A:
5 sets @ 85% 
10 Deadlift @185/135lb
10 Kipping HSPU
Rest 90 seconds 
+
rest 10 min 
+5 Rounds For Time:
200m Run @ 85% efforts 
10 Pushup @3030 tempo

Option B: 
WODAPALOOZA 
For time: 
1000m row 
15 Ring Muscle ups / 12 Ring Muscle ups 
30 Thrusters @ 95lb/65lb