July 1, 2014

A.

Every minute on the minute, for 20 minutes

Odd - Toes to Bar x 4 reps

Even - Strict Handstand Push Up x 5 reps

B.

Power Clean - 70% x 3 x 5 

C.

Overhead Squat - 70% x 3 x 5 

D.

3 rounds for time:

10 Overhead Squats (135 lbs/ 95 lbs)

50 Double Unders

-rest 10 minutes

Then repeat..

 

June 30, 2014

A.

3-Position Snatch (floor, below knee, above knee) - 60%, 65%, 70% x 4 sets

B.

Snatch Pull - 90% (of snatch) x 3 x 2, 95% x 3 x 2

C.

Back Squat - 70% x 5 x 5

D.

5 x Max Cal on AirDyne in 90 sec

-rest til recovered

June 27, 2014

A.

Find a 1rm Front Squat

B.

Every minute on the minute, for 10 minutes:

Odd - 10 Ball Slams

Even - 10 Med Ball Pull Ups (must use same med ball as slams)

C.

7 sets, each for time:

5 Deadlifts (225 lbs/155 lbs)

200 ft Shuttle Sprint (50 ft increments)

-rest walk til recovered

June 25, 2104

A.

20 minutes to find a Max Clean

B.

3 x 5 min AMRAP

Max Cals on AirDyne in 3 minutes

Max Dumbbell Snatches (70lbs/50lbs) in 2 minutes

-rest til recovered

C.

3 sets of (nft):

Russian KB Swings (heavy) x 15 reps

Ab-Mat Sit Ups

 

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

June 11, 2014

A.

Deadlift

80% x 2 reps 

86% x 2 reps 

92.5% x 2 reps 

100% x 2 reps

B.

For Time:

10 rounds

1 Rope Climb

200m run

C.

Three sets of:

Ab-Mat Sit Up x 15 reps

Banded Leg Curl x 15 reps

June 10, 2014

A.

3 sets, not for times of:

Double Unders x 30-40 reps

L-Sit x 45-60 secs

Crow Pose to Freestanding Handstand (walking is acceptable) x 8-10 reps

B.

Every 90 secs for 12 minutes:

Power Clean x 1 rep

C.

As many rounds and reps as possible in, 15 minutes:

3 Power Cleans (205 lbs/ 125 lbs)

5 Box Jump Overs (24 in/ 20 in)

7 Muscle Ups

June 9, 2014

A.

Snatch from Blocks x 3 x 4 

B.

Snatch Grip Push Press x 3 x 4 (heavy)

C.

Back Squat

87%x 4

87%x 3 x 2

90%x 2 x 2

D.

2 sets for times of:

15,12,9
KettleBell Swing 2pd/1.5pd
Burpee
rest 4min

June 6, 2014

A.

Jerk x 2 x 5 (heavy)

B.

Front Squat

87% x 4 x 3 

87% x 3 x 2

C.

For Time:

100 Calories on AirDyne

 *Every 20 Cals, 5 Overhead Squats (185 lbs/115 lbs)

June 4, 2014

A.

5 sets of:

Clean x 1.1.1

rest 10 seconds between reps

B.

Deadlift

80% x 5 reps

87.5% x 4 reps

95% x 3 reps

C.

Good Morning 

29% x 8 x 3

D.

21-15-9 reps for time of:
Hang Clean (135 lbs/ 95 lbs)
Handstand push-ups

June 3, 2014

A.

15 minutes to find a 1rm Bench Press

*Don't wimp out*

B.

Every minute on the minute, for 15 minutes:

Muscle Up + Ring Dip x 1+2

C.

For Time:

Row 1000m

50 Two-Foot Hops over Erg

Row 1000m

June 2, 2014

A.

Snatch

1.1.1

B.

Snatch Pull x 5 x 5 (heavy)

C.

Back Squat - 88%x3x5

D.

For Time:

30 Chest to Bar Pull-Ups
15 Burpees
24 Chest to Bar Pull-Ups

12 Burpees
18 Chest to Bar Pull-Ups
9 Burpees