May 30, 2014

A.

5 sets of:

Power Jerk + Jerk

B.

Front Squat

70% x 3 x 2

75% x 3 x 3

C.

“Ten Minute Capacity Test”

Perform the following movements, in order, for max reps (or calories), resting exactly 60 seconds between each station:

4 Minutes of Rowing on Concept 2 (for Calories)

Rest 60 seconds

3 Minutes of Pull-Ups

Rest 60 seconds

2 Minutes of Bodyweight Back Squat (barbell starts from a rack)

(Ladies, perform these at .75 x Bodyweight)

Rest 60 seconds

1 Minute of 135/95 lb. Shoulder to Overhead

(bar must start from the floor – no racks for this portion)

May 28, 2014

A.

Clean from blocks x 4 x 3
 

B.

Deadlift
80% x 2 reps 

86% x 2 reps 

92% x 2 reps 

97.5% x 2 reps

C.

Good Morning - 27%x8x3 (% of Back Squat)

D.

21 Russian Kettlebell Swings (70 lbs/ 53 lbs)

21 Box Jump Overs (24"/20")

50 Double Unders

15 Russian Kettlebell Swings

15 Box Jump Overs

50 Double Unders

9 Kettlebell Swings

9 Box Jump Overs

50 Double Unders  

May 27, 2014

A.

Bench Press

5 reps @ 75% of "Training Max"

3 reps @ 85% of "Training Max"

1+ reps @ 95% of "Training Max"

B.

15 min AMRAP

3 Unbroken Muscle Ups

5 Unbroken Strict Handstand Push Ups

*Again guys, I would love to see as many reps as you could possibly accumulate, however, movement EFFICIENCY is more important to me.

C.

For Time:

2 Rounds

250 m row

15 Power Snathces (115 lbs/ 75 lbs)

40 calories on AirDyne

May 23, 2014

A.

5 sets of:

Power Jerk + Split Jerk (2+1)

B.

Front Squat - 85%x4x5

C.

For Time:

1 mile Run

30 Snatches (135 lbs/ 95lbs)

May 21, 2014

A.

5 sets of:

Power Clean x 3 reps 

B.
Deadlift
80% x 4 reps

87.5% x 3 reps 

95% x 2 reps

C.

Good Morning - 28%x5x3 (% of Back Squat)

D.

3 Rounds for Time:

7 Hang Power Cleans (165/110)

21 Double Unders

rest 4 min...

100 Cal AirDyne Sprint

May 20, 2014

A.

Bench Press

3 reps @ 70% "Training Max"

3 reps @ 80% "Training Max"

3+ reps @90% "Training Max"

B.

Every minute on the minute, for 20 minutes:

Even: 3 Muscle Ups

Odd: 5 Strict Handstand Push Ups

C.

5 Rounds for time:

500m Row

15 Burpees Over the Erg

May 19, 2014

A.

5 sets:

2 Position Snatch (floor and mid thigh)

B.

4 sets of:

Push Press x 5 reps

C.

Back Squat - 86%x4x5

D.

For Time:

50 Pull Ups

25 Overhead Squats (135 lbs/ 95 lbs)

50 Pull Ups

May 16, 2014

A.

4 sets of:

Split Jerk x 3 reps

B.

Front Squat - 

80%x4x3

85%x4x2

C.

For time:

42-30-18

AirDyne for Calories

21-15-9

Chest-to-bar Pull ups

May 14, 2014

A.
4 sets of:

2 Postion Clean (floor and hang) 

B.

Deadlift

80% x 2 reps 

86% x 2 reps 

92.5% x 2 reps

C.

Good Morning - 

29%x8x3 (% of Back Squat)

D.

9 Squat Clean Thrusters (165 lbs/105 lbs)

50 Double Unders

7 Squat Clean Thrusters

50 Double Unders

5 Squat Clean Thrusters

50 Double Unders

 

May 13, 2014

A.

Bench Press

*We are starting a new cycle these next four weeks. I want you to add 5 lbs to your previous 1rm that you used last cycle. Again, add 5 lbs to your previous 1rm not your training max. Then, I want you to take 90% of your newest 1rm and find your new training max.

5 reps @ 65% of "Training Max"

5 reps @ 75% of "Training Max"

5+ reps @ 85% of "Training Max"

B.

Three rounds for time of:

20 Strict Handstand Push Ups

30 Pullups

*I know it says for time and I want you guys to move as quickly as possible, but I also want you to focus on the quality movement as well. 

C.

3 rounds for time:

10 Alternating DB Snatch (70 lbs/50 lbs)

200 ft Shuttle Sprint (50 ft down and back x 2)

10 Box Jumps (30 in/24 in)

May 12, 2014

A.

5 sets of:

Power Snatch + Snatch

B.

5 sets of:

Snatch Grip Deadlift x 5 reps

C.

Back Squat

80%x5x2

85%x4x3

D.

4 rounds for time:

400m Run

500m Row

May 9, 2013

A.

4 sets:

Power Jerk + Jerk (2+1)

B.

3 sets of:

Snatch Grip Push Press x 3 reps

C.

Row 500m
20 KBS (2pd/1.5pd)
20 burpees
15 KBS
15 burpees
10 KBS

10 burpees

May 7, 2014

A.

4 sets of:

3 position Power Clean (floor, below knee, mid thigh)

B.

4 sets:

Clean Pulls x 5 reps

C.

Front Squat - 

75%x5

80%x4x2

85%x3x2

D.

3 x 3 min

1 Deadlift (315 lbs/205 lbs)

1 Burpee over barbell

2..

2..

3

3..

Etc.

Rest 1 min

May 6, 2014

A.

Three sets, not for time:

Handstand Walk x 30-40 ft

Skin the cat x 5 reps

Double Unders x 40-50 reps

B.

Bench Press

5 reps @ 40% of "Training Max"

5 reps @ 50% of "Training Max"

5 reps @ 60% of "Training Max"

C.

20 Toes to Bar

50 ft Barbell Overhead Walking Lunge (135 lbs/ 95 lbs)

15 Toes to Bar

50 ft Barbell Overhead Walking Lunge (135 lbs/ 95 lbs)

10 Toes to Bar

50 ft Barbell Overhead Walking Lunge (135 lbs/ 95 lbs)

5 Toes to Bar

May 5, 2014

A.

5 sets of:

3 Position Power Snatch (Floor, Below Knee, Mid Thigh)

B.

5 sets of:

Snatch Balance x 3 reps

C.

Back Squat

75%x5

80%x5x3

83%x3

80%x5

D.

10 rounds for time:
15 cal AirDyne
8 burpees

May 2, 2014

A.

4 sets of:

Split Jerk x 3 reps

B.

Front Squat

65%x6

70%x6

75%x5

80%x3x2

C.

1mile AirDyne

25 Thrusters (115lbs/75lbs)

15 Chest-to-Bar Pull Ups