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)

April 18, 2014

A.

Power Jerk + Jerk (2+1)

B.

Front Squat - 

60%x6x2

65%x5

70%x3

C.

3 Rounds For Time:

50 Cal Row

15 Handstand Push Ups

50 Double Unders

April 16, 2014

A.

6 sets of:

Power Clean + Clean (1+2)

B.

4 sets of:

Clean Grip Deadlift x 5 reps (heavy)

C.

Against an 8-minute running clock, perform the following, in order:

“Fran”

Complete rounds of 21, 15 and 9 reps for time of:

95/65 lb. Thruster

Pull-Ups

and then, using the same barbell, build the barbell and establish a 1-RM Clean & Jerk in the remainder of the 8 minutes.

Compare your score to February 15, 2014

April 15, 2014

Sorry for the trady post team. Head was a little lost last night.

A.

Three Sets, Not For Time:

Wall Walks x 4-6 reps

Toes to Bar x 12-15 reps

Double Unders x 40-50 reps

B.

Bench Press

*take 90% of last week's 1 rep max to use as your "Training Max"

5 reps @ 65% of "training max"

5 reps @ 75% of "training max"

5+ reps @ 85% of "training max"

- If you did not max out last week, please take your previous 1 rep max and use that. 

C.

Every minute, on the minute for 10 minutes:

10 Wall Ball Shots (30 lbs/20 lbs)

*Max burpees with the remainder of the time.

April 14, 2014

A.

5 Sets of:

Power Snatch + Snatch

B.

3 Sets of:

Halting Snatch Grip Deadlift + Snatch Pull

C.

Back Squat

Set 1 - 60%x8

Set 2 - 65%x6

Set 3 - 70%x6

Set 4 - 70%x6

D.

20-15-10 reps for time:
Box jump - mid-thigh
DB muscle snatch - (25% of best bar MS each)

April 11, 2014

A.

20 minutes to build to a Max Snatch

B.

20 minutes to build to a Max Clean and Jerk

C.

"300 FY"

Have fun... possibly keep a bucket near by

April 9, 2014

A.

Three attempts:

Max Effort L-Sit Hold

rest as needed

B.

Three sets of:

Max Effort Unbroken Muscle ups

rest 2 minutes

Max Effort Muscle Ups in 60 seconds

rest as needed

C.

For Time:

250m Row

10 Box Jump Overs (24"/20")

20 Toes to Bar

30 Shoulder to Overhead (95 lbs/65 lbs)

40 Kettlebell Swings (53 lbs/ 35 lbs)

50 Double Unders

April 8, 2014

A.

Two sets f:

Max Double Unders in 2 minutes

rest as needed

B.

Take 15 minutes to find a Max Bench Press

C.

Five sets of:

Max Calories on AirDyne in :30

rest 2 minutes

D.

Three sets of:

Max Distance on Rower in :30

rest two minutes

April 7, 2014

A.

Take 20 minutes to build to a 1rm Back Squat

(in the neighborhood of 8 sets)

B.

Take 15 minutes to build to a 1rm Weighted Pull-Up

(6-8 sets or so)

C.

For max reps:
60 seconds of Pull-Ups
Rest 2 minutes
60 seconds of Strict Handstand Push-Ups
Rest 2 minutes
60 seconds of Kipping Hanstand Push-Ups
Rest 2 minutes
60 seconds of Ring Dips 

*Handstand Push-Ups should be performed with palms inside a 32″ wide box, and no further than 24″ from the wall.