April 30, 2014

A.

5 sets of:

Power Clean + Clean (1+2)

*heavier than last week

B.

4 sets of:

Clean Deadlift x 5 reps @90-95%

C.

3 sets of:

Good Morning x 8 reps @25% of backsquat

D.

3 rounds for time:
200m run
4 Cleans (205lbs/120lbs)
3 Rope Climbs

April 29, 2014

A.

Every minute on the minute, for 10 minutes:

Muscle Up + 2 Ring Dips

B.

Bench Press

5 reps @ 75% of "Training Max"

3 reps @ 85% of "Training Max"

1+ rep  @ 95% of "Training Max"

C.

Complete for time:

50 Handstand Push Ups

then immediately into

50 double unders
10 burpees
40 double unders
10 burpees
30 double unders
10 burpees
20 double unders
10 burpees
10 double unders
10 burpees

April 28, 2014

A.

5 sets:

Power Snatch + Snatch (1+2)

B.

5 sets:

Snatch Grip Push Press x 5 reps

C.

Back Squat 

65%x6

70%x6

75%x6

80%x5x2

D.

1 mile TT

April 25, 2014

A.

Five Sets Of:

Power Jerk + Jerk (2+1)

+5% from last week

B.

Front Squat

60%x6

65%x6

70%x5

75%x3

70%x5

C.

For time:
12-9-6
Overhead Squat (155#/105#)

HSPU

 (go from a deficit if these are too easy from the ground)

April 23, 2014

A.

5 sets of:

3-Position Clean (floor, below knee, mid-thigh)

B.

5 sets of:

Clean Pull x 5 reps

C.

3 sets of:

Good Mornings x 6 reps (25% of back squat)

D.

For Time:

Row 1k

50 wall balls

25 squat clean (135lbs/95lbs)

April 22, 2014

A.

You have 20 minutes to complete:

3:00 minutes in a Nose to Wall handstand hold

2:00 minutes in a L-Sit Hold

1:00 minute in a Chin-Over-Bar Hold

B.

Bench Press

3 Reps @ 70% of "Training Max"

3 Reps @ 80% of "Training Max"

3+ Reps @ 90% of "Training Max"

C.

3 rounds for time @97%:

8 KBS (2pd/1.5pd)

8 Burpee box jump (24in/20in)

8 AD cals

 

Rest 15 min

 

3 rounds for time @97%:

8 KBS (2pd/1.5pd)

8 Burpee box jump (24in/20in)

8 AD cals

April 21, 2014

A.

5 sets of:

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

B.

3 sets of:

Snatch Balance x 3 reps

C.

Back Squat

60%x8

65%x8

70%x6

75%x6x2

D.

In front of a clock set for 12 minutes:
1 minute of double-unders
1 minute of dumbbell snatches (50 lbs/ 35 lbs)
2 minutes of double-unders
2 minutes of dumbbell snatches (50 lbs/ 35 lbs)
3 minutes of double-unders
3 minutes of dumbbell snatches (50 lbs/ 35 lbs)