June 24, 2014

A.

Take 15 minutes to find a max Push Press

 

B.

For Time:

30 Handstand Push Ups

150 Double Unders

30 Hand Release Push Ups

10 Rope Climbs

C.

Row 2k @ Z2

June 23, 2014

No Conditioning today guys. Spend the necessary time warming up

A.

Take 20 minutes to establish a max Snatch

B.

Take 15-20 minutes to establish a max Back Squat

June 19, 2014

A.

Front Squat

80 x 2 x 5

B.

3 Rounds For Time:

1 mile AirDyne

50 Double Unders

C.

Spend 15-20 minutes working on whatever it is you need to work on.

• Midline work
• Oly work
• Gymnastics work
• Aerobic work

I don't care what you work on. Just work. Don't bitch. Don't complain. I just need you to work hard for a short period of time, on something you are not good at.

June 18, 2014

A.

Deadlift

80% x 2

86% x 1

92.5% x 4+

B.

10 Rounds for Time:

2 Muscle Ups

3 Box Jumps (36"/30")

C.

3 sets of:

15 Hip Extensions

15 Ab Mat Sit Ups

June 17, 2014

A.

3 sets not for time of:

Unbroken Strict Handstand Push Up x 8-10 reps 

L-Seated Dead Hang x 30 secs

Unbroken Double Unders x 30 reps

B.

4 sets

Clean and Jerk

1.1.1

rest 10 seconds between reps

C.

For Time:

1k Run

30 Shoulder to Overhead (135 lbs/ 95 lbs)

1k Row

D.
Extra midline work

50 Hollow Rocks
50 Supermans w/ 3sec pause at top

June 16, 2014

A.

4 sets of:

Snatch

1.1.1

rest 10 sec b/t reps

B.

3 sets of:

Snatch Balance x 3 reps

C.

Back Squat

80%x3x3

80%x2x2

D.

6 min clock

1k Row

Max Burpees Over the Erg with remainder of the time

June 13, 2014

A.

Power Jerk 3 x 3

B.

Front Squat

89%x4x5

*It's heavy, I know. If you can hit that % cool. Backoff if you can't. 

C.

For Time:

10 Muscle Ups

20 Toes to Bar

30 Wall Ball Shots (20/14)

40 Double Unders

50 Calorie Row

40 Double Unders

30 Wall Ball Shots

20 Toes to Bar

10 Muscle Ups

 *22 min cap