Saturday July 1st 2017

10 sets: 
:30 Row @ 85%
:30 Rest (no rowing) 
*measure in total meters*
+
rest 5 min
+
3 rounds for time:
25 Wall Balls @ 20lb/14lb 
25 Toes to bar
25 Ring Push ups 
25 CTB
Rest 1m30 b.t sets 
+
rest 5 min 
+
10 sets:
:30 Run @ 85%
:30 SLOW walk 
**Take this on your normal 1 mile track, this way you have an idea of how much distance you cover in 10 minutes*

Friday June 29th 2017

A. Front Squat; 2 reps x 6 succesful sets, rest 2-3m
B. Above Knee Hang Squat Clean . Squat Clean, 1.1 -- drop b.t reps -- work to tough set 
C. 24 min EMOM:
1st min: 3-5 UB Hang Power Snatch @ 70%RM of 1rm power snatch
2nd min: 10 kipping hasp - deficit if possible 
3rd min: 3 DL + 3 Hang Power Clean + 3 Push Jerk @ same weight as 1st min
4th min: 3 Box jump @ 30"/24" + 3 Ring Muscle ups

Wednesday June 28th 2017

Wednesday June 28th 2017
Aerobic Training
10 min @ airbike @ increasing efforts
1st 2 min-50% effort
2nd 2 min -60% effort
3rd 2 min - 70% effort
4th 2 min - 80% effort
Last 2 min - High Effort
**Efforts should be relative to the 10 minute work period**
**RPMS should be consistent in each window**
+
rest 5 min
+
1 mile @ high effort
+
rest 5 min
+
500 Double Unders for time

Tuesday June 27th 2017

A. Push Press . Split jerk, 1.1 work to tough set 
B. Emom x 10 min: 
1st min: 2 tough bench press 
2nd min: pendlary row cluster 1.1.1
C1. Strict Dips on stationary bar; complete 20 reps, rest 20s
C2. Bent Over Double Arm KB Row, 10-12 UB reps, rest 20s
C3. AMRAP UB Strict Pullups, rest 2:30 x 3 sets 
+
20 Minutes of targeted mobility, Z1, etc.

Monday June 26th 2017

A. Back Squat; 2 reps @ 88% or more x 5 sets, rest 2-3m 
B. Squat Snatch; 1 rep @ 87.5%RM x 5-7 successful sets rest :90 b/t sets
C1. Bulgarian squat holding dbells , 8 reps/leg x 4 sets rest :60
C2. GH raises, 8-12 reps x 4 sets rest :60
D . L-sit or tuck hold on paralettes Accumulate 5 minutes for time 

Saturday June 24th 2017

30 sets @ 85% effort
:30 Airdyne @ 85%
:30 Slow spin
-- Stay true on effort and "slow." Try to keep significantly different wattage b/t 85% and slow spin
+
rest 5 min
+
5 sets for time:
400m run 
15 CTB 
15 Thrusters @ 75lb/55lb 
40 Double Unders 
rest 1:30 b/t sets 

Friday June 23rd 2017

A. Front Squat; 3 reps x 5 sets rest 2-3 min
B. Above knee Hang Squat Clean, work to single 
C. Every 2 min x 3 sets -- work to weight first before starting sets 
Perform 8 Fast yet challenging T&G Deadlifts 
D. EMOM x 20 min:
1st min: 5 Ring Muscle ups 
2nd min: 15 Kipping Hspu 
3rd min: 20 Box jumps @ 24"/20"
4th min: REST 

Wednesday June 21st 2017

3 sets @ 85% effort
1200m run
Rest = 1/2 Work
650m row
45 Cals on assault bike
Rest = 1/2 work

Tuesday June 20th 2017

A. Split Jerk; work to moderately challenging single (repeat 3 sets w/ :90 rest b/t sets)
B1. CGBP; 3 reps x 6, rest 60s
B2. Pendlay Rows @ 30X0, 3 reps x 6 sets rest :60
+
4 sets:
30 Double Unders
7 Strict HSPU
10 Kipping hspu
rest :60
30 Double Unders
7 Strict Pullups
10 CTB
rest :60 b/t sets

Monday June 19th 2017

A. Back Squat; 3 reps @ 83% or more x 5 sets, rest 2-3m
B. Squat Snatch; 1 rep @ 85%RM x 6-9 successful sets rest :90 b/t sets
C1. Alt  Reverse Barbell Lunges w/ front foot elevated on 2" riser, 8 reps/leg x 4 sets rest :60
C2. GH raises, 8-12 reps x 4 sets rest :60
D. 12-15 unbroken Strict Hanging Leg Raises x 4-5 sets
rest :60 b/t sets (if 12 do 5 sets -- if 15 do 4 sets)

Saturday June 17th 2017

@0:00 on the clock
1 mile run @ 90% effort 
+
Lower body mobility until ...
@ 13:00 on the clock 
10 min AMRAP:
25 Cal row Row 
15 Toes to bar
25 Wall Ball @ 20lb/14lb
15 CTB
+
rest until...
@30 on the clock: 
1 Split Jerk every :60 x 10 sets -- start light / end heavy
...
Swell sesh after if possible ;-) 

Friday June 16th 2017

A. Front Squat @ 20X1; 4 reps x 5, rest 2-3m
B. Squat Clean; build to a tough single
EMOM x 25 min
1st min: 4-6 Unbroken Ring Muscle ups
2nd min: 10 T&G "challenging yet fast" Deadlifts (Figure RX would be 225lb/155lb)
3rd min:15 Box jumps @ 24"/20"
4th min: 10-15 Unbroken Kipping hspu
5th min: EST 

Wednesday June 14th 2017

3 sets @ 85% effort
750m Row
1.5 Mile Assault bike
800m Run
75ft Bear Crawl (or 50ft handstand walk)
75ft reverse bear crawl
Rest 7min

Tuesday June 13th 2017

A1. Wtd Strict Dips on Bar @ 30X1; 4 reps x 6 sets rest 1 min
A2. Pendlay Row @ 30X0; 4 reps x 6 sets rest 1 min
B.3 sets: 
5-10 UB Push Jerk @ 155lb/105lb
15 Strict HSPU AFAP
:80 Rest
5 Wtd Stict Pronated Pullups
15 Strict C2B Pullup AFAP
:80 Rest
+
15 Minute Z1 Airbike- get up every 3 min and complete a 20m Suitcase/OHCarry per arm (1 arm carries overhead while other carries in farmer suitcase position)

Monday June 12th 2017

A. Back Squat; 4 reps @ 80% or more x 4 sets, rest 2-3min
B. Snatch Pull . Squat Snatch, 1.1 x 5 sets rest 2 min (reset b/t reps) -- use 85%ish of Sq Snatch max
C. 5 sets:
8/8 Alt Barbell Lunges 
rest :45 
Strict Toes to bar, 6-9 UB reps 
rest :45 
6-9 Gh raises 
rest :45 

Saturday June 10th 2017

5 Minute AMRAP @ 85-90% effort (designed to see how far you can get through 1 round)
400m Run
20 Toes to bar
20 Push ups
20 Box jump overs @ 24"/20"
20 Full stand burpees
+
rest 5 min 
+
5 sets @ 85-90% effort:
:60 Assault bike 
:60 rest 
+ 
rest 5 min 
+
5 Minute AMRAP @ 85-90% effort
500m Row
(AMRAP remaining time)..
25 Wall Balls @ 20lb/14lb
20 Situps 
15 Pullups
+
Rest 5 min
+
5 Sets:
:60 Assault bike @ 85-90% effort
:60 Rest

Friday June 9th 2017

A. Front Squat @ 20X1; 5 reps x 5 sets; rest 3 min 
B. Squat Clean. Above knee Hang Squat Clean 1.1 -- work to tough
C. Slow Pull Snatch Pull; 2 reps x 4 sets, rest 90s (3s to mid thigh, then extend)(reset bt reps and use about 95-100% rm of sq snatch max)
+
5 Sets:
5 UB Power Snatch @95lb/65lb
6-10 UB C2B Pullups
30 DU's
5 Kipping Defecit HSPU @6"/ 2"
rest 2m b/w sets
*Record time for each set 
*Complete sets 2/4 in reverse order 

Wedneday June 7th 2017

Running Clock:
10 Min AD @ 85%
rest until 15 min and begin..
For Time @ 85%1 mile run200 Ft Reverse Bear Crawl
20 Left Leg Box step ups (24"/20")
20 Right Leg
Rest until 35 min and begin...
2,500m Row @ 85% (female 2,250)

Tuesday June 6th 2017

A1. Wtd Strict Dips on Stationary Bar; 5 reps x 5; sets rest 1 min
A2. Pendlay Row @ 30X0; 5 reps x 5 sets rest 1m
+
5 Sets:
10 DB Strict Press @ 25% of BW/hand For time (female 20% of BW/hand)
rest :60
10 Strict C2B Pullups For time
rest :60
*Record time/set. Note how sets are broken up*
+
4 Sets unbroken:
100m UB Farmer Carry (as heavy as possible. ) preferred 32kg/24kg
FLR on Rings, :45-:60
(rest as needed but make sure everything is unbroken)

Monday June 5th 2017

A. Back Squat @20X1; 5 tough reps @ 75%  or more x 4 sets rest 2-3 minutes--- No maxes -- should be hard but not grinding 
B. Squat Snatch, build to a tough single -- end on a successful lift
C. EMOM x 20 min:
1st min: 5 OH Squats (Squat snatch first rep)
2nd min: 10-15 UB Toes to bar (if unable to do then do 10 for time)
3rd min: Front Rack Lunges w/ same weight as OH squat, 5 reps/leg
4th min: Rest 1 min

Saturday June 3rd 2017

A1. Wtd. Ring Dip 5 reps x 5 sets, rest 60
A2. SA Dbell Row; 6-8 reps/arm x 5 sets, rest 60
+
For Time:
50 Strict HSPU (max 34" width)
+
5 Sets:
500m Row @ 85%  (anything below 2k pace is fine)
15 GHD sit ups 
rest 2m30 b/t sets

Friday June 2nd 2017

A. Back Squat; build to tough single 
B. Back Squat, max reps @ 85% of part B
C. Squat Clean . Squat Clean &  Split Jerk; 1. 1&1 every 90s x 6-8 sets (start @70% and build) -- Drop first Clean From shoulders and rest :10 before clean and jerk --- don't max out
D. 3 sets @ mod effort: 
100m Farmers Carry @ 24kg/16kg 
8/8 KB Front RackWalking Lunges w/ same weight 
5 Burpee Broad jumps 
+
10-20 Minute Run/bike/row @70%