Tuesday April 24th

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Mondau April 23rd 2018

A. High Hang Snatch, 2 reps x 7 sets rest 2 min ( start light, end tough) 

B. Back Squat @ 20X1, 2 tough reps x 4 sets rest 2-3 min b.t sets 

C. Power Clean and Push Jerk, 1 rep every :30 x 10 min (use about 75%RM) 

D1. Single leg RDL, 10 reps/leg x 3 set  rest 1 min 

D2. GHD sit ups , 15-20 reps  x 3 sets rest 1 min 

Saturday April 21st 2018

4 sets @ high effort
Row 200m
5 ctb
5 t2b
5 ring dips
5 burpees
Rest = work
+
Rest additional 5 min
+
4 sets @ high effort
Airbike 15 cals
3 burpee bar muscle ups
6 push ups
9 kB swings @ 32kg/24kg
Rest = work

Friday April 20th 2018

A. Power Clean. Above knee hang Squat Clean. Split Jerk, 1.2.3 - work to a tough set,

B. Front Squat @ 20X1, 2 reps @ tough weight RM x 6 sets, 3 min 

C. Snatch High Pull. Above knee hang Panda Pull . Squat Snatch, 1.1.1 x 8 sets, 1:30 min -all skill weight (reset b/t panda pull and squat snatch)

D. 3 x 2:3 AD @ 85-90%/2:30 AD @ 50% - damper 5

Wednesday April 18th 2018

A. Back Squat @ 20X1, 3 reps @ 85% RM x 4 sets, 3 min 

B. Snatch Pulls, 3-2-1, 2 min - 3's @ 105%RM, 2's @ 110%RM, 1's @ 115%RM

C. Deadlift, 1 Heavy rep per min x 8 mins (heavy yet no grinding)

D. 3 sets:

Single Leg RDL, 8 reps/leg

rest :30 

GHD sit ups, 15-20

rest :30 

Tuesday April 17th 2018

EMOM x 20 mins:

1st - 2 rope climb to 15ft

2nd - 3 tough strict HSPU (use weight vest or deficit)

+

AMRAP Chest to Bar in 90 sec

+

rest as needed

+

AMRAP HSPU in 90 sec

+

rest as needed

+

4 sets

2 min Row @ 85-90%

2 min Row @ 50% - damper 5

Monday April 16th 2018

A. Snatch, work to tough single (no fails)

B. Back Squat @ 20X1, 3 reps @ 85% RM x 4 sets, 3 min 

C. Power Clean and Push Jerk, 1 rep per min 10 mins - start @ about 50% 1rm and add 5-10lb per set 

D1. GH Raise Cluster @ 20X0, 10-15 x 3 sets, rest 1 min 

D2. Strict Toes to bar, 8-12 x 3 sets rest 1 min 

Saturday April 14th 2018

5 sets @ high effort: 

10 double Hang KB Snatch @ 16kg/12kg  

10 step down box jumps - 30” /24"

10 pullups 

10 burpees 

2 min b/t sets 

+

right into (2 min after 5th set)

+

5 sets @ high effort

10 burps 

10 pullups 

10 step down box jumps 

10 double hang KB snatch 

Friday April 13th 2018

A. Power Clean. Squat Clean. Split Jerk, 1.1.1 - work to a tough set, drop power clean and reset 

B. Front Squat @ 20X1, 3 reps @ 83% RM x 6 sets, 3 min 

C. Snatch High Pull. Squat Snatch, 1.1 x 8 sets, 1:30 min -all skill weight

D. 4 x 120 sec AD @ 85-90%/120 sec AD @ 50% - damper 5

Wednesday April 11th 2018

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

B. Snatch Pulls, 3-3-2-2-1-1, 2 min - you choose weight, 3 should be above 1RM sq sn

C. Snatch Balance. OHS, 1.1 @ 225lb per min x 5 mins (have this weight be about 10% under 1rm SQ sn)

D. BTN Split Jerk, 1 rep per min x 15 mins - start light, and slightly increase weight (effort should be moderate) 

Tuesday April 10th 2018

EMOM x 30 mins: 

1st - 1 L Sit Rope Climb to 15ft 

2nd - 3-5 Ring Muscle-ups 

3rd - 5-8 double KB Push Press @ (32kg/24kg) or heavy weight

+

4 sets: 

2 min Row @ 85-90%

2 min Row @ 50% - damper 5

Monday April 9th 2018

A. Power Snatch, work to a max 

B. Back Squat @ 20X1, 4 reps @ 80% RM-ish x 6 sets, 3 min  

C. Power Clean. Split Jerk, 1.2 x 6 sets, 2 min - all skill weight -- start light and end moderate

D. GH Raises @ 20X0, 9-12 reps x 4 sets, 2 min 

Saturday March 7th 2018

7 sets @ high effort:

2 burpee bar muscle-ups

4 step down box jumps - 30"/20"

6 shoulder to overhead @ 115lb/75lb

8 Russian KBS - 32kg/24kg

1 min b/t sets

--right into (after 1 min rest of 7th set) 

7 sets @ high effort:

8 Russian KBS - 32kg/24kg

6 shoulder to overhead @ 115lb/75lb

4 step down box jumps - 30"/20"

2 burpee bar muscle-ups

1 min b/t sets

Friday April 6th 2018

A. Squat Clean and Split Jerk, work to a tough single - not a max

B. Front Squat @ 20X1, 4 reps @ 79ish% RM x 5 sets, 3 min

C. Halting Snatch DL. Squat Snatch, 1.1 x 10 sets, 1 min - (all skill weight) 

+

4 x 90 sec AB @ 85-90%/90 sec AB @ 50% - damper 5

Wednesday March 4th 2018

A. Back Squat @ 20X1, 5 reps @ 75% RM x 4-5 sets, 3 min 

B. Snatch Pulls, 3-3-2-2-1-1, 2 min - 3's @ 1rm sq sn, 2's @ 105%, 1's @ 110%

C. Snatch Balance, work to a challenging single

D. BTN Split Jerk off blocks, 1 rep per min x 15 mins -  pick 3 weights - light/skill, light/mod, mod (5 sets with each) 

Tuesday April 3rd 2018

EMOM x 30 mins:

1st - 2 push press @ heavy weight + 2 hspu to tough deficit

2nd - 2 rope climb to 15ft

+

4 sets

90 sec Row @ 85-90%

90 sec Row @ 50% - damper 5

Monday April 2nd 2018

A. Squat Snatch. Above Knee Hang Squat Snatch, 1.1 - work to a tough set

B. Back Squat @ 20X1, build to tough set of 5 reps 

C. Power Clean. Above Knee Hang Squat Clean. Split Jerk, 1.1.2 x 5 sets, 1:30 min - start @ light/moderate weight, add 5-10lbs per set

D. GH Raises @ 20X0, 8-10 reps x 5 sets, 2 min

Saturday March 31st 2018

5 sets @ high effort:

5 chest to bar

10 wall balls - 20ln/14lb

5 toe to bar

10 box jumps - 24"/20"

5 burpees to 6" OH

10 kbs - 32kg/24kg

2 min b/t sets

+

right into 

+

5 sets @ high effort:

5 Burpees to 6" OH 

5 Toes to bar

10 Box jumps- 24"/20"

10 KB swings - 32kg/24kg

5 CTB

10 Wall Balls 20lb/14lb

2 min b/t sets

Friday March 30th 2018

A. Squat Clean and Split Jerk, work to a tough single - not a max

B. Front Squat @ 20X1, 5 reps @ 75% RM x 5 sets, 3 min

C. Halting Snatch DL. Above Knee Hang Squat Snatch, 1.1 x 8 sets, (skill to moderate weight)

+

7 sets: 

60 sec Airbike @ 85-90%

60 sec Airbike @ 50% 

Wednesday March 28th 2018

A. Back Squat @ 20X1, 6 reps @ 70% RM x 4 sets, 3 min

B. Snatch Pulls, 3-3-2-2, 2 min - 3's @ 1RM, 2's @ 105%RM

C. Snatch Balance. OHS, 1.1 x 5 sets, 1 min - use moderate weight (maybe start @ 70-75%RM of sq sn)

D. Squat Clean. Split Jerk. BTN Split Jerk, 1.1.1 x 6 sets, 2 min  *skill oriented sets*

Tuesday March 27th 2018

EMOM x 21 mins:

1st - 5 bar muscle-ups

2nd - 1 L Sit rope climb to 15ft

3rd - 5 HSPU to 10" Deficit/5" Deficit 

+

rest 10 min 

+

5 sets: 

:60 row @ 90% effort 

:60 row @ 50% effort

Monday March 26th 2018

A. Squat Snatch Cluster, 1.1.1 - work to a tough set

B. Power Clean and Split Jerk Cluster, 1.1.1 @ moderate/skill weight x 5 sets, 2 min b/t sets

C. Back Squat @ 20X1, 6 reps @ 70%ish RM x 4 sets, 3 min 

D. GH Raises @ 20X0, 8-10 reps x 4 sets, 2 min

Saturday March 24th 2018

A1. Clean Pulls, 4 reps @ 90%RM of Sq Clean x 4 sets rest :30
A2. 5 High Box jumps x 4sets rest 2 min
B1. 8 Clean Grip Deadlfts x 3 sets rest 1 min
B2. 8-12 Ring Push ups x 3 sets rest 1 min
C. 2 sets @85%.
:60 row
:60 rest
:60 Airbike
:60 rest
:60 skii erg
:60 rest

Friday March 23rd 2018

CrossFit Open WOD 18.5

Wednesday March 21st 2018

A. Front Squat @ 20X1, build to a tough single

B. EMOM x 20 mins:

1st - 10 Thrusters @ 95lbs/65lb

2nd - 10 Power Clean @ 95lbs/65lb

3rd - 6 -10 UB Chest to Bar (choose your ability)

4th - 10 Burpees to 6" OH

C. 20 min EZ cyclical movement 

Tuesday March 20th 2018

Halting Snatch DL. Snatch Pull. Power Snatch, 1.1.1 x 9 sets, 2 min - @ 80%-85%RMish of sq snatch - reset b/t reps

+

Split Jerk, 2 reps per min x 10 mins - start @ 70%RM and increase up to 80%ish

+

20 minutes of moderate cyclical activity 

Monday March 19th 2018

Monday - Open tester + extra gym work + recovery

Option A 18.4 

Option B. 

A. Squat Clean . Front Squat @ 30X1, 1.2 -- perform 5 moderate sets every 2:30 min 

B. 10 min EMOM: 

1st min: 10-15 UB Wall Balls @ 30lb/20lb

2nd min: Strict Pronated Pullups, AMRAP (-2) 

C. 10 min EMOM: 

1st min: 12/9 Cals on Airbike 

2nd min: 15/12 Cals on rower

Saturday March 17th 2018

Post Open Workout:
A. Split Jerk, (skill), 3-3-3-2-2-2-1-1-1 rest 1 min (nothing over 75% of max)
B. 4 sets:
Back Squat, 8 reps @ 50-60%RM
rest :60
CTB Pullups, :20 AMRAP
rest :60
C. EMOM x 15 min
1st min: Strict Toes to rings, 4-8 reps
2nd min: Push ups, 8-16 unbroken reps
3rd min: :50 Airbike pedal @ 70% effort

Wednesday March 14th 2018

A. Front Squat @ 33X1, work to a single

B. EMOM x 16 mins:

1st - 15 shoulder to overhead @ 115lb/75lb

2nd - 6 CTB + 6 Pullups 

3rd - 15 front squat @ 115lb/75lb

4th - 6 CTB + 6 Pullups 

C. 20 min @ moderate

2 min on AB 

:60 Front Bridge 

50ft walking lunges 

2 min Row 

10 Ring Rows 

10 push ups 

Tuesday March 13th 2018

Snatch Balance. OHS, 1.1 x 15 mins - choose 3 weights and perform 5 successful sets of each (nothing too challenging) 

+

Split Jerk. BTN Split Jerk, 1.1 x 15 mins - Same as above 

+

For time: 

125 step down box jumps 24"/20"

March 12th 2018

Option A

18.3 redo

Option B 

A. Front Squat @ 40x1, work to challenging single

B1. Front rack kB Alt Lunges, 10 reps/leg x 3 sets rest :60 

B2. lean away probated pull-ups, 4- 6 reps x 3 rest :60 

C. 60 ctb for time  

Wednesday March 7th 2018

A. Front Squat @ 30X1, build to a challenging single

B. EMOM x 20 mins:

1st - 3 squat clean @ 205/115lb (all singles) 

2nd - 2 bmu + 4 CTB + 6 pull-ups 

3rd - 3-5 shoulder to overhead @ 205/115lb

4th - 12 box jumps @ 24”/20”

C. 20 min Airbike @ moderate

Tuesday March 6th 2018

Halting Snatch DL. Snatch Pull, 1.1 x 6 sets, 1:30 min - 3 sets @ 1rm sq sn, 3 sets @ 105%RM Sq sn

+

Squat Snatch Cluster, 1.1 x 6 sets, 1:30 min - 3 sets @80%RM , 3 sets @ 85%RM

+

BTN Split Jerk . Split jerk, 1.1 x 15 mins - 5 sets @ skill, 5 sets @ mod, 5 sets @ mod challenging

+

50 toes to bar for time

Monday March 5th 2018

Option A

18.2 redo

+

rest as needed

+

1 min clock
6 sets: 

65 double Unders 

AMRAP CTB Remaining time 

rest 1 min 

Option B 

A. Front Squat, work to challenging set of 2 

B1. OH Alt Lunges, 8 reps/leg x 4 sets rest :60 

B2. Wtd Strict Pronated Pullups, 6 reps x 4 sets rest :60 

C. 4 sets: 

65 double Unders 

AMRAP CTB Remaining time 

rest 1 min 

Saturday March 3rd 2018

A. Back Squat, build to a moderate single

B. Halting SN DL. Squat Snatch, 2.1 - take 10 sets starting with the bar resting :90 b/t sets

C. EMOM X 10 min: 

1st min: 5 bench Press

2nd min: 6-10 unbroken strict pronated pullups

D. 5 x 90 sec Rowing @ 85-90%/90 sec Rowing @ 50%

Friday March 2nd 2018

Crossfit Open 18.2

Wednesday February 28th 2018

A. Front Squat @ 33X1, build to a challenging single

B. EMOM x 20 mins:

1st - 1 power snatch + 3-4 ohs @ 175lb/115lb

2nd - 5-6 ring muscle-ups

3rd - 1 power clean + 3-4 thruster @ 175lbs/115lb

4th - 5-6 bar muscle-ups

C. 20 min Airbike @ moderate

Tuesday February 27th 2018

Slow Snatch Pull. Below Knee Hang Snatch Pull, 1.1 x 8 sets, 1 min - 4 sets @ 90%RM Sq sn, 4 sets @ 1rm - no dropping b/t reps

+

Slow Snatch Pull. Below Knee Hang Power Snatch, 1.1 @ 75%RM x 8 sets, 1 min

+

BTN Split Jerk off blocks, 1 rep per min x 15 mins - 5 min @ 70%RM of split jerk, 5 min @ 77.5%RM, 5 min @ 82.5%RM

+

20 min @ moderate:

10 cals Airbike

10 burpees onto 24" /20"

10 Cals on Rower

10 gh sit-ups

Monday February 26th 2018

option A

18.1 redo

+

rest as needed

+

EMOM x 10 mins:

1st - 15 HSPU

2nd - 15 Chest to Bar

+

rest as needed

+

10 min Airbike @ EZ pace

Option B: 

A. Front Squat, work to tough set of 3 

B. Alt Forward Lunges, 8 reps/leg x 4 sets rest :90 b/t sets (including warm up)

C. EMOM x 18 mins:

1st - 10-15 HSPU

2nd - 10-15 Chest to Bar

3rd min - 50 double unders

Saturday February 24th 2018

A. Back Squat, build to a challenging double

B. Push Press. Split Jerk, 1.2 - build to a tough set (no drop)

C. 15 sets:

30 sec Airbike @ 85-90%

30 sec Airbike @ 50%

Friday February 22nd 2018

CrossFit Open 18.1

Wednesday February 21st 2018

A. Front Squat @ 40X1, work to tough 3 rep 

B. EMOM x 18 mins:

1st - 5 ring muscle-ups

2nd - 5 OHS @ 175lbs/110lb

3rd - 6 Power Clean @ 175lbs/110lbs

C. 20 min Airbike @ moderate pace

Tuesday February 20th 2018

Halting Snatch DL. Snatch Pull, 1.1 x 10 sets, 1 min - 5 sets @ 95%RM sq sn, 5 sets @ 1rm Sq sn

+

Squat Snatch, 1 rep @  75%RM Sq sn per min x 10 mins

+

BTN Split jerk . Split Jerk, 1.1 @ 70%RM per min x 10 mins

+

4 sets @ low effort

10 gh raises

10 gh sit-ups

1k Row

Monday February 19th 2018

A. Squat Clean Thruster . thruster . Front Squat . Push Jerk . Split jerk, build to tough set 

B. AMRAP in 10 minutes:

15 chest to bar

10 thruster @ 95lbs/65lb

15 chest to bar

10 thruster @ 115lb/80lb

15 chest to bar

10 thruster @ 135lbs/95lb

15 chest to bar

10 thruster @ 155lbs/105lb

15 chest to bar

AMRAP thruster @ 175lbs/115lb in remaining

*Use one bar

+

4 sets @ moderate effort 

15 alt step down box jumps @ 24"/20"

50 ft bear crawl

10 Toes to bar 

:50 front bridge 

Saturday February 17th 2018

21,18,15,12,9,6,3 for time:

OHS @ 115lbs/75lb

Chest to Bar

Power Snatch @ 115lb/75lb

Box Jumps - 24"/20"

*strongly recommend warming up well for this. It will be a considerable amount of time

Friday February 16th 2018

A. Power Clean + Squat Clean & Split Jerk, (drop and reset) work to tough set 
B. For time: 
15-12-9-6-3 HSPU 9″/6" deficit 
4-3-2-1 rope climbs 15' in between hspu sets
C. Row 10 min @ 85% effort 

Wednesday February 14th 2018

A. Power Snatch + Snatch Balance, 1 + 2 -- build to tough set
B. EMOM x 8 min:
2 Front Squat + 2 Split Jerk @ approx 65-70%RM of Front Squat
C. 5 sets:
5 Ring Muscle ups
10 Power Clean @ 155lb/105lb
20 Wall Balls @ 20lb/14lb
rest 2 min b/t sets

Tuesday February 13th 2018

A. Build to a Power Clean to overhead, no pause or re-dip to go overhead
B. 500m row @ 2k-ish pace x 5 sets rest 2:30 
Build to a Standing Strict Press max during rest times (use all 5 rest times to gradually work up)
C. For time:
21 Toes to bar 
3 Strict Press 100lb/70lb, 
6 Push press 
9 Thrusters
15 Toes to bar
3 Strict Press 100lb/70lb
6 Push press 
9 Thrusters
9 Toes to bar 
3 Strict Press 100lb/70lb
6 Push press 
9 Thrusters

Monday February 12th 2018

A. Squat Snatch, build to 1rm
B. For time:
10 Squat Snatch @ 65%RM
15 CTB
9 Squat Snatch @ 70%RM
15 CTB
8 Squat Snatch @ 75%RM
15 CTB
7 Squat Snatch @ 80%RM
15 CTB
C. 10 min on Assault bike @ consistent 85% effort
(rest no more than 15 minutes bt B&C)

Saturday February 10th 2018

AMRAP in 17 mins:

40 burpees to 6" OH

30 C&J @ 75lbs/45lbs

30 burpees to 6" OH

30 C&J @ 135lbs/75lbs

20 burpees to 6" OH

30 C&J @ 165lbs/100lbs

10 burpees to 6" OH

AMRAP C&J @ 210lb/120lb in remaining time

*These scales for women are slightly lower than normal but an exact replica of weights they used in 13.1.. just with clean and jerks*

Friday February 9th 2018

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

B. Sq natch, work to a single

C. 1 heavy squat clean thruster every :30 x 10 reps ( use 75%RM) 

D. For time:

24/20 cals Airbike

50 Pullups

24/20 cals Airbike

Wednesday February 7th 2018

Back Squat @ 20X1, build to a tough set of 1 - Not a max!

+

AMRAP in 5 mins:

30 Wall Balls - 20lb/14lb

21 Burpees to 6" OH

30 Wall Balls - 20lb/14lb

15 Burpees to 6" OH

30 Wall Balls - 20lb/14lb

9 Burpees to 6" OH

+

10 min Airdyne @ moderate/consistent effort

10 min Row @ moderate/consistent effort 

Tuesday February 6th 2018

A. Snatch Pull, 1 rep per min x 9 mins - 3 min @ 100%RM, 3 min @ 105%RM, 3 min @ 110%RM

B. Halting Snatch DL. Squat Snatch, 1.1 @ 80-82.5%RM per min x 4 mins - reset b/t reps

C. 5 sets @ high effort:

10 thruster @ 95lbs/65lbs

15 chest to bar

20 box jumps - 24"/20"

2 min b/t sets

*Mix and match every other set*

Monday February 5th 2018

A. Back Squat, work to tough single
B. Power Clean & Split Jerk, work to single - max if your feeling it
C. 1000m row for time

Saturday February 3rd 2018

5 rounds for time: 10 power snatch @ 95lb/65lb 20 wall balls - 20lb/14lb 30 DU's + 15 min rest + AMRAP in 12 mins: 2 ring muscle ups 
10 shoulder to overhead @ 95lbs/65lbs 20 deadlift @ 95lbs/65lbs

Friday February 2nd 2018

A. Front Squat, build to tough double
B. Squat Snatch . Above knee Hang Squat Snatch, work to 1.1 (no drop)
C. For time:
30/25 Cals on Assault
40/30 CTB
30/25 Cals on Rower

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 *