Wedneday May 31st 2017

10 Minute Assault Bike @ 85% effort
5 min rest
1 mile run @ 85% effort
+
rest as needed
+
15 min EMOM: 
1st min: Hold Hanging L-sit/Knee raise, :15-:20 (if L-sit heels should be above butt otherwise, hold knee raise w/ knees above waist line. Arms should be completely vertical with minimal compensation by leaning backward)
2st min: Hold sorenson, :30 
3rd min: Jumping Split Squats, 8 reps/leg

Tuesday may 30th 2017

A1. Weighted dips on stationary bar, 6 reps x 6 sets :60
A2. Pendlay Row @ 30X0, 6 reps x 6 sets, rest :60
+
4 Sets for time;
15 strict hspu (deficit to 4" if you have 20+ ub strict hspu)
:60 Rest
15/12 Strict C2B Pullup 
:60 Rest 
+
3 sets @ low effort 
10 cal airbike 
100m farmers Carry @ 24kg/16kg 
10 Calorie row 
50m SA oh carry @ same weight 
50m Sa oh carry @ same weight 

Monday May 29th 2017

A. Back Squat, 6 reps x 4 tough sets rest 2-3 min - (pref above 70%RM)
B. Squat Snatch, 1 rep per min x 12 - start mod end heavy -- change weights every 3 sets
C. EMOM @ high effort x 18 mins:
1st - 12-15 @ 1010 GHD sit ups
2nd - 60 double unders
3rd - 8 ub oh squats @ 135lb/95lb

Saturday May 27th 2017

Murph

For time @ 20lb/14lb weight vest
1 mile run
+
100 pullups
200 push ups
300 air squats
*Broken up however you want*
+
1 mile run

*posting this workout now so you can not go crazy on Friday*

Friday May 26th 2017

A. Power Clean. Above knee Hang Power Clean. Below Knee Hang Squat Clean; 1.1.1-build to a tough set
B. Back Squat,  build to tough double
+
EMOM x 18 min:
1st min: 3-5 UB Ring Muscle Up
2nd min: 10 Step down Box Jump @ 30"/24"
3rd min: 5 Hang Power Clean and Push Jerk @ 165lb/105lb

Wednesday April 24th 2017

A. Push Press. Split Jerk, 2.4 rest 20s b/t push press & Split jerk -- work to tough set
B1. Strict Press Cluster 1.1.1 x 5 , rest 10s/60s
B2. Weight Pronated Pullup; 1.1.1 x 5, rest 10s/60s
+
5 Sets:
Max UB Strict Pronated COVP
rest :30
AMRAP (-1) Strict HSPU (use deficit if able to get over 15 reps)
Rest 2m 

Tuesday May 23rd 2017

4 sets @ 85% effort:
Row 500m @ 2k/pace
2 min
Airbike 1 mile (.8 female) 
2 min
Run 400m @ 1 mile pace 
2 min

Monday May 22nd 2017

A. Power Snatch . Above knee hang squat snatch . Below knee hang squat snatch, 1.1.1 - work to tough set with no dripping 
B. Front Squat: build to a max
+
20 min EMOM: 
1st min: 5/5 kb front rack alt lunges in place 
2nd min: lean away strict pull-ups (Amrap (-1)
3rd min: hollow body hold, :20-:40 UB
4th min: strict hspu, 6-9 ub reps (deficit if possible)

Saturday May 20th 2017

For time:
2K row 
500 Double Unders 
1 mile run
+ 
rest 10 min 
+ 
for time: 
21-15-9
Toes to bar 
HR push ups 

Friday May 19th 2017

A. T&G squat Clean ; 2  rep-- work to challenging set
B. Back Squat; 3 reps x 6 sets rest 2 min 
+
4 Sets @ tough effort
5 T&G Power Clean @ 165lb/105lb
5 T&G Shoulder to overhead @ 165lb/105lb -- if possible for fast push press then stick with that
5 High box jump @ 36"/28"
100m sprint 
3 minutes Walk/ Rest 

Wednesday May 17th 2017

A. Split Jerk; 1 split Jerk every 90s x 10 sets @ 75-85%
B. EMOM x 12 minutes
1st min: Strict Press; 2 reps tough reps
2nd min: CTB Strict Pronated Pullup, 2 reps
C .4 sets:
Bench Press, AMRAP @ body weight / 70% body weight (@ 30X1)
Strict Pullups, AMRAP Unbroken 
rest 2 min b.t sets 
D1. Single arm Standing Dbell hammer curls @ 30X0, 12 reps Left then 12 reps Right x 3  sets rest :45 
D2. Barbell Laying tricep Ext @ 30X1, 12 reps x 3 sets rest :45 

Tuesday May 16th 2017

5 Rounds For Time @ 75%
1 Mile Airbike
5 L-arm KB Snatches  @ 24kg/16kg (KB can stay in hang position, it does not need to touch floor each rep)
5/5 OH Walking Lunges @ 24kg/16kg
5 R-arm KB snatches @ 24kg/16kg (KB can stay in hang position, it does not need to touch floor each rep)
5/5 OH Walking Lunges @ 24kg/16kg
10 No jump Burpees
Accumulate :60 Hollow Body

Monday May 15th 2017

A. Power Snatch . Squat snatch ; 1.2 Reset bt all reps work to tough set 
B. Front squat, work to tough double 
+
4 Sets:
1 Legless Rope Climb
10 C2B Pullup
1 legless rope climb
400m Run @ 75%
Rest 2min

Saturday May 13th 2017

Regionals 2017 Event 1:

For time, wearing a weight vest:
1,200-m run
Then, 12 rounds of:
  4 strict handstand push-ups
  8 chest-to-bar pull-ups
  12 squats

Men wear a 20-lb. vest
Women wear a 14-lb. vest

Time cap: 25 minutes

If you are not capable of performing 4 unbroken hspu with weight vest @ the given weight then scale to no weight vest.

Friday May 12th 2017

A. Squat Clean; build to a tough single
B. Back Squat @20X1; 3-2-1-3-2-1; rest 2-3m (second wave heavier.  no grinded reps first set of 3 should be minimum 80%RM)
C1. CGBP @ 20X1; 4 sets x 4 sets rest :60
C2. Pendlay Rows @ 20X0, 4 reps x 4 sets ; rest :60
D1. Double arm Dbell Hammer Curls @ 20X0, 9 reps x 3 sets rest :30 
D2. Double arm Laying Tricep Ext w/ Dbells @ 30X1, 9 reps x 3 sets rest :30 
D3. GHD sit ups, 15-20 continuous reps x 3 sets rest :30

Wednesday May10th 2017

A. Clean Pull . Power Clean . Split Jerk; 1.1.1 x 5 moderately challenging sets rest 2m  - reset b.t clean pull and power
B1. Strict Press @20X1; 3 reps x 5, rest 60s
B2. Weight Pronated Pullups @30X0; 3 reps x 5, rest 60s
C1. Rotating Grip Ring Pullups 8-12 reps x 3 rest 60s - Pronated in bottom, supinated at top
C2. Bar Dip; 8-12 x 3 rest 60s (use weight if necessary)

Tuesday May 9th 2017

3 Sets @ varying efforts:
120m Row @ high effort (not max)
400m Jog @ 70% effort
20 Burpees
1/2 mi Airbike @ 70% effort 
Rest 3m b/w sets
+
10-15 Minute Run @ low effort

Monday May 8th 2017

A. Muscle Snatch, 3 reps (reset b/t reps x 4 sets rest 1m30 -- use moderate weight 
B. Power Snatch. Squat Snatch; 1.1 x 3 sets; rest 10s/2min-- all sets challenging within 5-10lbs of one another
C. Back Squat @ 20X1; 6-4-2-6-4-2 rest 2-3m (second wave heavier)
+
10 sets:
1 Legless Rope Climb to 15ft
Run light pace for 200m 
*if legless rope climbs are not your wheel house and doing 3 sets back to back will give you and issue then scale to between 10 and 12 feet* Use your best judgement*

Saturday May 6th 2017

7 Minute AMRAP @ 85-90%
50 Calorie row (40 female)
12 Burpee over rower
12 Pullups
Rest 7m x 2 Sets
+
6 Minute AMRAP @ 85-90%
30 Calorie Airbike (25 cals female)
100m Farmer Carry @32kg/24kg per arm
12 HS Push ups
Rest 6m x 2 Sets

Friday May 5th 2017

A. Power Clean. Above knee Hang Power Clean . Below Knee hang Squat Clean; 1.1.1 x 4 tough successful sets-- rest 2-3m (no drop)
B. Back Squat @20X1; 3 reps x 7 sets; rest 2-3m
C. Incline Bench Press @ 20X1; 5 reps x 5 sets rest 2m
D. 50 GHD sit ups for time 

Wednesday May 3rd 2017

A. Push Press. Split Jerk; 1.2 work to tough set
B1. Strict Press; 4 reps x 5 sets rest 1m (all sets tough)
B2. Strict Pronated Pullups, 4 reps x 5 sets rest 1m
C. EMOM x 10 minutes: 
1st minute: Pull-ups :30 AMRAP (limit to two attempts within :30 period)
2nd min: HR Pushup, :30 AMRAP

Tuesday May 2nd 2017

5 Sets:
5:00 Airbike @ tough yet repeatable efforts
5 min walking as rest