December 31, 2014

A.

5 sets of:

Top to Bottom Snatch (Hi-Hang, Hang, Floor) x 1

B.

Every minute, on the minute, for 6 minutes:

Power Snatch x 2 reps

C.

Every minute on minute, for 5 minutes:

15 Burpees to a 6" target

rest 3 minutes

Every minute on the minute, for 5 minutes:

5 Dumbbell Stanches (70lbs/50lbs)

10 Box Jumps (24"/20")

rest 3 minutes

Every minute on the minute, for 5 minutes:

10 Kettlebell Swings (70lbs/53lbs)

20 Double Unders

December 30, 2014

A.

3 sets, not for time of:

Double Unders x 40-50 reps

Strict Toes to Bar x 8-10 reps

Unbroken Wall Ball Shots (30lbs/20lbs) x 15 reps

B.

Every minute, on the minute, for 10 minutes:

5 Burpees

2 Touch and Go Clean and Jerks (185lbs/125lbs)

C.

2 sets of:

750m row

15/10 Strict Pull Ups

Rest 2 min

D.

2-3 sets of:

Bradford Press x 10 reps

T-Bar Row x 10 reps

December 29, 2014

A.

4 sets of:

Back Squat x 25 reps

B.

In 30 min, accumulate:

3500m of running

20-30 Muscle Ups 

(or 50 C2B pull ups and 50 ring dips)

100ft of Handstand Walks

(Or for every 50 HSPU and 5:00 of Handstand Hold)

C.

50 Banded Hamstring Curls

December 26, 2014

A.

5 sets of:

Power Clean + Front Squat (1+2)

B.

For time:

5 Shoulder to Overhead (185lbs/120lbs)

21 Handstand Push Ups

21 Ring Dips

21 Push Ups

5 Shoulder to Overhead

15 Handstand Push Ups

15 Ring Dips

15 Push Ups

5 Shoulder to Overhead 

9 Handstand Push Ups

9 Ring Dips

9 Push Ups

5 Shoulder to Overhead

C.

2k Row (easy pace)

December 24, 2014

A.

Deadlift

Set 1 – 2 reps @ 85%

Set 2 – 1 rep @ 90%

Set 3 – 1 rep @ 95%

Set 4 – 1 rep @ 100+%

Set 5 – 1 rep @ 100+% (optional)

Set 6 – 1 rep @ 100+% (optional)

And just because I'm in the spirit!

B.

12 Days of Christmas

For Time:

1 Lap (Run or Row 300 Meters)

2 Snatches (155/105 lbs)

3 Thrusters (155/105 lbs)

4 Muscle-Ups

5 Burpees

6 Toes to Bar

7 Chest-to-Bar Pull-Ups

8 Kettlebell Swings (48/32 kg)

9 Box Jumps (30″/24″)

10 Handstand Push-Ups

11 Ground to Overhead (155/105 lbs)

12 Man-Makers (55/35 lb DBs)

December 23, 2014

A.
Five sets of:

Snatch Balance x 1 rep

B.

20 minutes to build to a max Snatch

C.

5 sets of:

10 Alternating DB Sntaches

20 Ring Dips

40 Double Unders

-rest 2 minutes

D.

3 sets of:

Bradford Press x 10 reps

Chinese Plank x 60 secs

December 22, 2014

A.

Back Squat

5 reps @ 60%

4 reps @ 70%

3 reps @ 80%

2 reps @ 85%

2 reps @ 90%

1 rep @ 90+%

1 rep @ 90+%

1 rep @ 90+% (optional)

 

B.

Three sets of:

  Jerk Balance (pause 3 sec in receiving position) x 3 reps

then...

Every two minutes for 12 minutes (6 sets)

Split Jerk x 1-2 reps @ 90%

 

C.

As many rounds and reps as possible in 6 minutes, of:

3 Hang Squat Cleans (205lbs/135lbs)

5 Muscle Ups

December 19, 2014

A.

Five sets of:

Front Squat x 1 rep

B.

Shoulder to Overhead x 20 reps 

*heavier than last week*

 

C.

 For reps:

5 min AMRAP Burpee Box Jumps (24"/20")

rest 2 minutes

4 min AMRAP Chest to Bar Pull Ups

rest 90 seconds

3 min AMRAP Deadlift (315/205lbs)

rest 60 seconds

2 min AMRAP Bar Muscle ups

rest 30 seconds

1 min AMRAP Shoulder to Over (135lbs/95lbs)

 

*only one bar may be used for your workout*

December 17, 2014

A.

6 sets of:

Clean and Jerk x 1 rep @ 90+%

B.
Deadlift

Set 1 – 3 reps @ 80% 

Set 2 – 2 reps @ 85% 

Set 3 – 1 rep @ 90% 

Set 4 – 1 rep @ 95% 

Set 5 – 1 rep @ 95%

C.

Every 2 minutes, for 6 minutes (3 sets):

Romanian Deadlift x 5 reps @ 60% of Back Squat

D.

Every 10 minutes, for 30 mintues:

50 Calorie Row

40 Double Unders

30 Chest to Bar Pull Ups

20 Alternating Pistol Squats

10 Push Press (115lbs/75lbs)

*If you DO NOT believe you can finish the workload in 10 minutes, you need to scale back, on whatever you think will hold you back*

December 16, 2014

A.

Five Sets:

Muscle Snatch x 1 rep

B.

Every 2 minutes, for 20 minutes (10 sets)

  Snatch x 1 reps 

Loading per set:

*Sets 1-3 – 72-75%

*Sets 4-6 – 80%

*Sets 7-8 – 85-90%

*Sets 9-10 – 92+%

C.

2 sets of:

Strict Handstand Push Up x Max Reps

-rest 60 seconds

Then perform a set of Handstand Push Ups of the same number of reps from your strict set 

rest as needed

 (if you can't get 8+ strict reps, perform 10-12 HSPUs for your non-strict sets)

D.

50 Ring Dips

then..

3 sets of:

10 Bradford Presses

10 Pendlay Rows

December 15, 2014

A.

Back Squat

5 reps @ 60%

4 reps @ 70%

3 reps @ 80%

2 reps @ 85%

2 reps @ 90%

-rest 2 minutes

then...

Max Reps @ 85-87%

(only allowed one full breath at the top)

 

B.

Three sets of:

Drop Jerk w/ press x 3 reps

then...

Every two minutes for 14 minutes (7 sets)

Split Jerk x 2 reps @ 85-87%

C.

For Time:

30 Muscle Ups

 

*Every time you come off the rings, 25 Unbroken Double Unders

December 12, 2014

A.

Five sets of:

Front Squat + Power Jerk

B.

Shoulder to Overhead x 20 reps 

*heavier than last week*

C.

3 Rounds for time of:

8 Squat Clean Thrusters (155lbs/100lbs)

AirDyne x 25 cals

rest 5 minutes

3 rounds for time of:

7 Front Squats (225lbs/145lbs) *taken from ground*

500m Row

rest 5 minutes

3 rounds for time of:

20 GHD Sit Ups 

20m Handstand Walk

D.

Three sets of:

Supine Ring Row x 8-12 reps

rest 90 seconds

GHD Hip Extension x 15 reps

rest 90 seconds

December 10, 2014

A.

Every 2 minutes, for 16 minutes (8 sets):

Clean and Jerk @ 85% 

 

B.

Deadlift

Set 1 – 3 reps @ 75% 

Set 2 – 3 reps @ 80% 

Set 3 – 2 reps @ 85% 

Set 4 – 1 rep @ 90% 

Set 5 – 1 rep @ 90% 

C.

Every 2 minutes, for 6 minutes (3 sets):

Romanian Deadlift x 5 reps @ 60% of Back Squat

 

D.

Every minute, on the minute for 30 minutes:

Minute 1 - 10 Chest to Bar Pull Ups

(If you can't get 10, just keep working through the whole minute)

Minute 2 - 6 Dumbbell Burpee Box Step Overs (50lbs/35lbs)

Minute 3 - 20 Double Unders

 

December 9, 2014

A.

Five Sets:

Muscle Snatch x 1 rep

B.

Every 2 minutes, for 24 minutes (12 sets)

  Snatch x 1 reps 

Loading per set:

*Sets 1-3 – 70%

*Sets 4-6 – 72-75%

*Sets 7-8 – 80%

*Sets 9-10 – 82-85%

*Sets 11-12 – 90+% 

D.

Every 5 minutes, for 20 minutes (4 sets)

500m Row

10 Strict Handstand Push Ups

E.

3 sets of:

10 Bradford Presses

(Load it by attaching a KB to a banded and hanging the band on the collar)

December 8, 2014

A.

Back Squat

5 reps @ 60%

4 reps @ 70%

3 reps @ 80%

2 reps @ 85%

2 reps @ 90%

-rest 2 minutes

then...

Max Reps @ 82%

(only allowed one full breath at the top)

B.

Three sets of::

Jerk Balance x 3 reps

then.. 

Every two minutes, for ten minutes (5 sets):

Split Jerk x 3 reps @ 82%

C.

For Time:

15 Muscle Ups

75 Power Snatches (75lbs/50lbs)

15 Muscle Ups

December 5, 2014

A.

Five sets of:

Front Squat + Power Jerk

B.

Shoulder to Overhead x 20 reps 

*heavier than 11-21*

C.

Every 5 minutes, for 30 minutes (6 sets)

400m Run

5 Muscle Ups 

7 Handstand Push Ups

9 Air Squats

D.

Three sets of:

Chinese Row x 5 reps (as heavy as possible)

rest 60 seconds

GHD Sit-Up x 10 reps

rest 60 seconds

December 3, 2014

A.

Every 2 minutes, for 20 minutes (10 sets):

Clean + Front Squat + Jerk @ 80%

B.

Set 1 – 5 reps @ 70% 

Set 2 – 3 reps @ 75% 

Set 3 – 3 reps @ 80% 

Set 4 – 2 reps @ 85% 

Set 5 – 1 rep @ 90%

C.

Every 2 minutes, for 6 minutes (3 sets):

Romanian Deadlift x 5 reps @ 60% of Back Squat

 

D.

Every minute, on the minute for 21 minutes:

Minute 1 - 10 Chest to Bar Pull Ups

(If you can't get 10, just keep working through the whole minute)

Minute 2 - 15 Overhead Kettlebell Lunges (35lbs/26lbs)

Minute 3 - 20 Double Unders + 10 Thrusters (75lbs/50lbs)

 

.

 

December 2, 2014

A.

Five Sets:

Muscle Snatch x 1 rep

B.

Every 90 seconds, for 18 minutes (12 sets)

  Snatch x 2 reps

Loading per set:
*Sets 1-3 – 65%
*Sets 4-6 – 70%
*Sets 7-8 – 75%
*Sets 9-10 – 80%

*Sets 11-12 – 85% 

C.

4 sets of:

Seated Barbell Press x 4-5 reps

-rest 2 minutes

D.

Two sets, for max reps of:

60 seconds of Handstand Push Ups

30 seconds rest

  60 seconds of Handstand Push Ups

  60 seconds rest

60 seconds of Strict Ring Dips

30 rest rest

60 seconds of Ring Dips

rest 2 min

then... 

3 minutes max burpees

December 1, 2014

A.

Back Squat

5 reps @ 60%

4 reps @ 70%

3 reps @ 80%

2 reps @ 85%

2 reps @ 90%

-rest 2 minutes

then...

Max Reps @ 80%

(only allowed one full breath at the top)

 

B.

3 sets of:

Tall Jerk x 3-5 reps

 

then..

 

Every two minutes, for ten minutes (5 sets):

Split Jerk x 3 reps @ 80%

C.

For Time:

10-8-6-4-2

Snatch (155lbs/100lbs)

Bar Muscle Up

November 26, 2014

A.

Every 2 minutes, for 20 minutes (10 sets):

Clean + Front Squat + Jerk @ 75%

B.

Deadlift

Set 1 – 5 reps @ 65% 

Set 2 – 5 reps @ 70% 

Set 3 – 3 reps @ 75% 

Set 4 – 3 reps @ 80% 

Set 5 – 2 reps @ 85%

C.
Every 2 minutes, for 6 minutes (3 sets):

Romanian Deadlift x 5 reps @ 60% of Back Squat

D.

Every minute, on the minute for 21 minutes:

Minute 1 - 10 Chest to Bar Pull Ups

(If you can't get 10, just keep working through the whole minute)

Minute 2 - 15 Overhead Barbell Lunges (95lbs/65lbs)

Minute 3 - 20 Double Unders

November 25, 2014

A.

Five sets of:

Muscle Snatch x 1 reps

B.

Every 90 seconds, for 21 minutes (14 sets)

Hang Snatch x 1 rep 

Loading per set:
*Sets 1-4 – 65-70%
*Sets 5-8 – 70-75%
*Sets 9-10 – 75-80%
*Sets 11-12 – 80-85%

*Sets 13-14 – 85-87% 

C.

4-5 Sets of:

Seated DB Press x 5-7 reps

-rest 2 min

D.

Every minute, on the minute, for 6 minutes:

10 Burpees

Max Handstand Push Up with remainder of minute

E.

Three sets, not for time of:

DB Bench Press x 8 reps

-rest 90 seconds

Tempo Ring Row x 8 reps @3011

-rest 90 seconds

November 24, 2014

A.

Back Squat

5 reps @ 60%

4 reps @ 70%

3 reps @ 80%

2 reps @ 85%

2 reps @ 90%

-rest 2 minutes

then...

Max Reps @ 78%

(only allowed one full breath at the top)

B.

  4 sets of:

Split Jerk x 3 reps @ 70-78%

-rest 2 min

(focus on perfect mechanics)

C.

For Time:

9-7-5

Front Squat (225/155lbs)

Bar Muscle Up

*bar comes from the ground*

November 21, 2014

A.

5 sets of:

Front Squat + Power Jerk

B.

Shoulder to Overhead x 20 reps

*start at a weight that will allow you to finish all reps*

C.

As many rounds and reps as possible, in 20 minutes of:

2 Muscle Ups

4 Handstand Push Ups

8 Kettlebell Swings (70lbs/53lbs)

16 Cals on AirDyne

D.

Three sets of:

Pendlay Row x 5 reps

rest 60-90 seconds

GHD Sit Up x 10 reps

rest 60-90 seconds

November 19, 2014

A.

Every 2 minutes, for 20 minutes (10 sets):

Clean + Front Squat + Jerk @ 70%

B.

Deadlift 

*Set 1 – 10 reps @ 50%
*Set 2 – 5 reps @ 65%
*Set 3 – 5 reps @ 70%
*Set 4 – 3 reps @ 75%
*Set 5 – 3 reps @ 80%

C.

Every 2 minutes, for 6 minutes (3 sets):

Romanian Deadlift x 5 reps @ 60% of Back Squat

D.

Every minute, on the minute for 18 minutes:

Minute 1 - 10 Chest to Bar Pull Ups

(If you can't get 10, just keep working through the whole minute)

Minute 2 - 15 Overhead Barbell Lunges (95lbs/65lbs)

Minute 3 - 20 Double Unders

November 18, 2014

A.

5 sets of:

Muscle Snatch x 1 rep

(build to your heaviest)

B.

Every 90 seconds, for 18 minutes (12 sets)

Hang Snatch x 1 rep 

Loading per set:
*Sets 1-3 – 65%
*Sets 4-6 – 70%
*Sets 7-8 – 75%
*Sets 9-10 – 80%

*Sets 11-12 – 85%

C.

Two sets, for max reps of:

45 seconds of Strict Handstand Push Ups

45 seconds rest

30 seconds of Handstand Push Ups

60 seconds rest

45 seconds of Strict Ring Dips

45 rest rest

30 seconds of Ring Dips

rest 2 min

D.

Three sets of:

One Arm Dumbbell Press x 6-8 reps

rest as needed

Forward Leaning Rest x 60 secs

rest as needed

November 17, 2014

A.

Back Squat

5 reps @ 60%

4 reps @ 70%

3 reps @ 80%

2 reps @ 85%

2 reps @ 90%

-rest 2 minutes

then...

Max Reps @ 75%

(only allowed one full breath at the top)

B.

5 sets of:

Split Jerk x 3 reps @ 65-75%

-rest 2 min

(focus on perfect mechanics)

C.

For Time:

1k Row

10 Muscle Ups

November 14, 2014

A.

Deadlift

5-5-3-3-2-2-1

B.

Three sets of:

Speed Deadlift x 3 reps

C.

For Time:

50 Cal AirDyne

5 Rope Climbs

40 Cal AirDyne

4 Rope Climbs

30 Cal AirDyne

3 Rope Climbs

20 Cal AirDyne

2 Rope Climbs

10 Cal AirDyne

1 Rope Climb

November 12, 2014

A.
Three sets of:
Pause Jerks x 3-4 reps

B.
Five sets of:
3 position Clean (ground, below knee, hi hang) x 2

C.
3 rounds for time of:
500m row
50 Double Unders
5 Wall Walks

November 11, 2014

A.

Five sets of:

Bench Press x 3 reps

B.

Three Wise Men Tribute Workout
“Ben”
Complete as many rounds and reps as possible in 4 minutes of:
5 Hang Squat Snatches (Elite = 185/125 lbs; RX = 135/95 lbs)
10 Burpees Over the Barbell

Rest 2 minutes, and then…

“Beau”
Complete as many rounds and reps as possible in 4 minutes of:
10 Power Cleans (Elite = 185/125 lbs; RX = 135/95 lbs)
20 Pull-Ups

Rest 2 minutes, and then…

“Jeremy”
Complete as many rounds and reps as possible in 4 minutes of:
15 Box Jump-Overs (Elite & RX = 24”/20”)
30 Wall Ball Shots (Elite & RX = 20/14 lbs)

November 10, 2014

A.

Five sets of:

Snatch Balance x 1

B.

Seven sets of:

Snatch + Overhead Squat (1+2)

C.

Three sets of:

Box Squat x 5 reps 

(add chain if you'd like)

D.

For time:

21 Strict Handstand Push Ups

18 Toes to Bar

15 Burpees

12 Muscle Ups

9 Snatches (165lbs/110lbs)

November 7, 2014

A.
Three sets of:
Jerk Balance x 3 reps

B.
20 minutes to find a 1RM Split Jerk

C.
Every 7 minutes, for 21 min:
Run 800m
Max Rep Clean and Jerks with remainder of time (135/95)

November 5, 2014

A.

Five sets of:

Front Squat x 1 rep

-rest as needed

B.

Every 2 minutes, for 24 minutes (12 sets):

Clean x 1 rep

1-3 @ 75%

4-6 @ 85%

7-9 @ 90%

10-12 @ 95+%

C.

For Time:

100 Double Unders

80 Wall Ball Shots (20lbs/14lbs)

60 Push Ups

40 Alternating Pistol Squats

20 Overhead Squats (135lbs/95lbs)

November 4, 2014

A.

Three sets, not for time of:

Muscle Up x 6-8 reps

Kneeling Jump x 3 reps

B.

5 sets of:

Strict Press x 1 @ 90+%

C.

4 sets, each for time of:

15 Box Jump Overs (24"/20")

10 Deadlifts (185lbs/120lbs)

5/3 Strict Handstand Push Ups

-rest 2 min

D.

Three sets of:

 GHD Hip Extensions x 8 reps

Rest as needed

Bat Wings x 5 reps @ 1515

(go as heavy as possible, but maintain good scap mechanics and range of motion, and stick to the tempo – 5 second rest at the bottom, 5 second hold at top)

Rest as needed

"Optional Conditioning"

Two sets of:

Run 2 Miles (3200 Meters) @ 80-85% of your 1600 meter PR pace

Rest 5 minutes

(try to make it slightly faster than last weeks)

November 3, 2014

A.

Every two minutes, for 20 minutes:

Snatch x 1 rep @ 90+%

B.

5 sets of:

Back Squat x 1 rep 

C.

Against a 12:00 clock:

3 rounds for time of:

25 Burpees

25 Chest to Bar Pull Ups

 

with remainder of time...

Max Calories on Rower

October 31, 2014

A. 

Build to a heavy Push Jerk + Split Jerk in 20 minutes

B.

Every minute, on the minute, for 8 minutes:

Speed Deadlift x 3 reps (keep them fast and reset the barbell every time on the floor…do not perform these touch and go.)

C.

For Time:

21-15-9

Squat Clean (135lbs/95lbs)

Handstand Push Up

D.

Three sets of:

Single Arm DB Row x 10 reps

rest as needed

Leg Levers x 10 reps

rest as needed

October 30, 2014

Apologies for the late post team. I had a late night last night.

A.

5 rounds of:

15 sec on/ 45 sec off

30 sec on/30 sec off

45 sec on/15 sec off

60 sec on/60 sec off

AirDyne or Rower would be the easiest to use for this piece.

October 29, 2014

A.

Every two minutes for 20 mintues (10 sets):

Halting Clean Deadlift + Clean

Sets 1-3 – 70-75% (of clean)

Sets 3-5 – 75-80%

Sets 7-8 – 85%

Sets 9-10 – 90%

 

B.

  7 sets of:

1 ¼ Front Squat x 1 reps @ 87%

 

C.

2 sets, each for time of:

50 Wall Ball Shots (30lbs/20lbs)

40 Chest to Bar Pull Ups

30 Burpees

20 Toes To Bar

10 Deadlifts (275lbs/185lbs)

-rest 5 minutes

October 28, 2014

A.

3 sets, not for time:

Handstand Walk x 30 ft (or 5 attempts)

Strict Toes to Bar x 8-12 reps

Double Unders x 40-50 reps

B.

Six sets of:

Strict Press x 2 reps @ 83-85%

C.

Every minute, on the minute, for 10 minutes:

Odd- Box Jumps (24"/20") x 10 reps

Even- Push Press (135lbs/95lbs) x 5 reps

D.

3 sets, not for time:

Banded Hamstring Curl x 8-12 reps

4 Count Flutters x 10 reps

(fast forward to 1:10)

"Optional Conditioning"

Two sets of:
Run 2 Miles (3200 Meters) @ 80-85% of your 1600 meter PR pace
Rest 5 minutes

October 27, 2014

A. 

3 sets of:

Drop Snatch x 3 reps

B.

Every minute, on the minute for 20 minutes:

Even- Hang Snatch

Odd- Snatch

*Both at 85%

C.

Back Squat

Set 1 – 3 reps @ 75%

Set 2 – 2 reps @ 85%

Set 3 – 1 reps @ 95%

Set 4 – 10 reps @ 60%

-rest 2-3 minutes b/t sets

D.

Every minute, on the minute, for 6 minutes:

2 Power Snatches (155lbs/100lbs)

3 Burpees

4 Chest to Bar Chin Ups (supinated grip)

October 24, 2014

A.

3 sets of:

Front Squat Jerk x 3 reps

B.

Every 2 minutes, for 16 minutes (8 sets)

Push Jerk + Jerk @ 83% of Split Jerk

C.

Three rounds for time of:

15 Toes to Bar

12 Strict Handstand Push Ups

 9 Deadlifts (315lbs/205lbs)

October 23, 2014

Extra Aerobic Conditioning

A.

30 sec @75%

30 sec easy

x 12

Run/AD/Row/Swim

October 22, 2014

A.

Every 90 seconds for 15 (10 sets):

Halting Clean Deadlift + Clean

Sets 1-3 – 65% (of clean)

Sets 4-6 – 75%

Sets 7-8 – 80%

Sets 9-10 – 85%

 

B.

  5 sets of:

1 ¼ Front Squat x 2 reps @ 85%

 

C.

For Time:

"Karen"

150 Wall Ball Shots (20lbs/14lbs)

 

 then...

 

"Isabel"

30 Sntaches (135lbs/95lbs)

October 21, 2014

A.

3 sets, not for time:

Nose to Wall Handstand Hold x 60 seconds

L-Sit Hold x 45 seconds

Strict Pull Up x 8-10 reps

B.

5 sets of:

Strict Press x 3 reps @80%

- rest 2-3 mintues

C.

Every minute, on the minute, for 12 minutes:

Odd- Box Jumps (30"/24") x 8 reps

Even- KB Push Press (35lbs/26lbs) x 8 reps

D.

3 sets, not for time:

GHD Sit-Up x 15 Reps

GHD Hip Extension x 15 reps

Every Tuesday/Thursday I will be providing additional conditioning work. I've had some ask about it and instead of just giving it to them, I would rather make it available to everyone. 

Tuesday will be a "longer" session and Thursday will be a "sprint style". 

"Optional Conditioning"
I would really prefer that this work is done 3-4 hours from the regular training.

 I obviously understand that most (nearly all) can not perform this earlier in the day or even 3-4 hours separately. You can either make the time to do this if you want or not. Your call.

Two sets of:

Run 2400 Meters @ 85% of your 1600 meter PR pace
Rest 3 minutes

October 20, 2014

A.

3 sets of:

Flat Footed Snatch x 3 reps

B.

Every minute, on the minute, for 10 minutes:

Hang Snatch + Snatch (1+1) @ 80% 

 

C.

Back Squat

Set 1 – 5 reps @ 70%

Set 2 – 3 reps @ 80%

Set 3 – 1 reps @ 90%

Set 4 – 10 reps @ 55%

-rest 2-3 minutes b/t sets

 

D.

As many rounds and reps as possible in 10 minutes of:

 60 Bar Facing Burpess

30 Overhead Squats (120lbs/90lbs)

10 Muscle Ups

October 17, 2014

A.

3 sets of:

Tall Jerk x 3 reps

B.

Every 2 minutes, for 20 minutes (10 sets)

Push Jerk + Jerk @ 80% of Split Jerk

 

C.

For time:

Run 400 Meters

12 Muscle Ups

Run 400 Meters 9 Muscle Ups
Run 400 Meters

6 Muscle Ups

 

*Modified Muscle Up Biathlon. Each time you break, you must take a 200m Run.

October 15, 2014

A.

Every 2 minutes, for 20 minutes (10 sets):

Halting Clean Deadlift + Hang Clean + Clean

Sets 1-3 – 60%

Sets 4-6 – 65%

Sets 7-8 – 75%

Sets 9-10 – 80%

B.

  7 sets of:

1 ¼ Front Squat x 2 reps @ 80%

C.

For Time:

30 Wall Ball Shots (30lbs/20lbs)

5 Rope Climbs (15ft)

20 Wall Ball Shots

3 Rope Climbs

10 Wall Ball Shots

1 Rope Climb

So, everyone seems to ask "what's this movement...?" at some point, even though the movement, which most are asking about is what we like to call hyperlinked. That means guys, you can click on the movement, and it will take you the the video that I added to the post that shows the movement being performed. 

Just a heads up guys.. click the link.

or...

This helps too..