August 1, 2014

A.

Front Squat 

70%x2

75%x2

80%x2x3

B.

Push Press 

70%x5

75%x5

80%x3x3

C.

2 Rounds For Times:

25 Unbroken Pull-Ups

50 Unbroken Wall Ball Shots (20 lbs/14 lbs)

*If you fail to go unbroken during the movement, start over...

July 30, 2014

"Triple Three"

3000m Row

300 Double Unders

3 Mile Run

*No Cap

Hoods up. Headphones on. Lets get to work

July 29, 2014

A.

Every minute on the minute, for 18 minutes

Odd - Toes to Bar x 7 reps

Even - Strict Handstand Push Up x 7 reps

 

B.

Power Clean + Power Jerk - 75% (1+1) x 5

C.

Snatch Balance + OHS (1+1) x 5

D.

5 rounds for time:
25 Cal AirDyne
20 Burpees

15 Wall Ball Shots (30 lbs/ 20 lbs)

May I suggest resting up for tomorrow

July 28, 2014

A.

Snatch

60%x3

65%x3

70%x2

75%x2x4 

B.

Snatch Pull

100% (of sn) x 3 x 4

C.

Back Squat

70%x3

75%x3x4

D.

For Time:

800m Run

14 Muscle Ups

400m Run

8 Muscle Ups

200m Run

6 Muscle Ups

 Be prepared for not only a physically challenging week, but a mentally challenging one as well...

July 25, 2014

A.

Front Squat - 70% x 2 x 5

B.

Push Press - 70% x 3 x 3

C.

3 sets - constant variance (each set should be a different order)

500m Row, 15 Chest to Bar Pull Up + Toes to Bar, 15 Box Jump Overs (24in/20in)

-rest 3 min between sets

July 23, 2014

A.

Clean & Jerk

60% x 2+1

65% x 2+1 x 2

70% x 2+1 x 3
 

B.

Clean Pull

90% (of cln) x 2 x 2

95% x 2 x 2

C.

Complete as many rounds and reps as possible in 6 minutes of:
5 Deadlifts (275/185 lbs)
10 Burpees Over the Barbell

-rest 3 min

...repeat

*Beat your first score. Don't sandbag my shit either

July 22, 2013

A.

Every minute on the minute, for 20 minutes

Odd - Toes to Bar x 6 reps

Even - Strict Handstand Push Up x 6 reps

B.

Power Clean

70% x 2 x 5

C.

Snatch Grip Push Press + Overhead Squat (1+3) x 5

D.

5 sets for times of:

Overhead Squat (170 lbs/110 lbs) x 5 reps
Kettlebell Swings (32kg/24kg) x 10 reps
Double-Unders x 20 reps

 Rest 2 min

July 21, 2014

A.

Snatch

60%x2

65%x2x2

70%x2x3 

B.

Snatch Pull

90% (of sn) x 2 x 2

95% x 2 x 2 

C.

Back Squat

70% x 3 x 5 

D.

Three rounds for time of:
100 Calories of AirDyne or Rowing
Run 800 Meters

Have fun...

July 18, 2014

A.

Front Squat 

70% x 3

75% x 3

80% x 3

3RM 

B.

Push Press

70% x 5

75% x 5

5RM 

C.

For Time:

21 Thrusters (95 lbs/65 lbs)

21 Pull Ups

15 Thrusters (135 lbs/95 lbs)

15 Chest to Bar Pull Ups

9 Thrusters (165lbs/110 lbs)

9 Bar Muscle Ups

3 Thrusters (185 lbs/120 lbs)

3 Muscle Ups

July 16, 2014

A.

3-Position Clean (floor, below knee, above knee) +Jerk

60%

65%

70%

75%

80%

max

B.

Clean Pull

100% (of cln) x 3 x 4 

C.

  Against a 3 minute running clock, complete:
400 Meter Run

 Wall Ball Shots x Max reps (30 lbs/20 lbs)
Rest 3 minutes
Repeat for a total of four sets.

  

You can thank Scott for purchasing more 30 lb'ers

Also, DO NOT test me again.

POST. YOUR. SHIT.

 It's bigger and a different color so you can read it... 

You've been warned

 

July 15, 2014

A.

Every minute on the minute, for 20 minutes

Odd - Toes to Bar x 5 reps

Even - Strict Handstand Push Up x 6 reps

B.
Power Clean

70% x 3

75% x 3

80% x 3

3RM

C.

Overhead Squat

70% x 3

75% x 3

80% x 3

3RM 

D.

3 Rounds, Each For Time Of:

7 Shoulder to Overhead (165 lbs/105 lbs)

50 ft. Front Rack Walking Lunge (165 lbs/105 lbs)

100 ft. Shuttle Sprint

2 Rope Climbs

-rest 3 minutes


Hey, start commenting with your numbers again. Or you won't like me Friday...

July 14, 2014

A.

3-Position Snatch (floor, below knee, above knee)

60%

65%

70%

75%

80%

max 

B.

Snatch Pull - 100% (of sn) x 3 x 4

C.

Back Squat 

70% x 5

75% x 5

80% x 5

5RM 

D.

As many rounds and reps as possible, in 8 min:

10 Hang DB Snatch (70 lbs/ 50 lbs)

25 Double Unders

*switch hands every round

 

July 11, 2014

A.

Front Squat - 75% x 3 x 5 

B.

Push Press - 75% x 5 x 5 

C.

"Aerboic Death"

For Time:

1 Mile Run

2000m Row

150 Cals on AirDyne

You can do it in any order you'd like. But, you must complete one single modality before you move on. 

Also, if you are not here today, don't worry, I will be making sure you make this up when you get back.

July 9, 2014

A.

3-Position Clean (floor, below knee, above knee) + Jerk 

60%

65%

70%

75% x 3 sets 

B.

Clean Pull 

95% (of cln) x 3 x 2

100% x 3 x 2 

C.

5 Rounds For Time:

 5 Shoulder to Overhead (185 lbs/125 lbs)

50 Double Unders

July 8, 2014

A.

Every minute on the minute, for 20 minutes

Odd - Toes to Bar x 5 reps

Even - Strict Handstand Push Up x 5 reps

 

B.

Power Clean - 75% x 3 x 5 

C.

Overhead Squat - 75% x 3 x 5

 

D.

For Time:

50 Pistol Squats

7 Muscle Ups

20 Hang Cleans (175 lbs/115lbs) 

7 Muscle Ups

50 Pistol Squats

July 7, 2014

A.

3-Position Snatch (floor, below knee, above knee)

60%

65%

70%

75% x 3 sets 

B.

Snatch Pull 

95% (of sn) x 3 x 2

100% x 3 x 2 

C.

Back Squat 

75% x 5 x 5 

D.

2 rounds for times of:

800m Run

 50 Pull Ups

-rest 5 minutes

Upcoming competitions that you NEED to be considering

Hell of the West Qualifiers (Everyone WILL sign up. If you don't I'll be having a word with you)
Vegas Fit Wars - October 3/4
Fitness Elevated - TBD
Retro Games - September 26/27 (registration is open now. It sells out quickly, so I suggest getting on it)
Fall Fit Team Challenge - October 12

July 2, 2014

A.

3-Position Clean (floor, below knee, above knee) + Jerk 

 60%, 65%, 70% x 4 sets 

B.

Clean Pull

90% (of clean) x 3 x 2

95% x 3 x 2 

C.

4 sets for times of:

500m Row

20 Chest-to-Bar Pull Ups

400m Run

-rest 3 min