August 29, 2014

A.

Front squat - 75% x 3 x 5

B.

Push Press - 70% x 5 x 3

C.

For Time:

50 Cal Row

40 Toes to Bar

30 Handstand Push Ups

20 Clean and Jerks (135lbs/95lbs)

10 Jump touch to rings (9'/8')

August 27, 2014

A.

Deadlift

5 x 65%

5 x 75%

5+ x 85%

B.

Good Morning x 3 x 5 

C.

For Time:
50 DU
10 burpees
40 DU
10 burpees
30 DU
10 burpees
20 DU
10 burpees
10 DU
10 burpees

August 26, 2013

A.

Every minute on the minute, for 10 minutes:

1 Muscle Up + 3 Ring Dips

B.

Clean

70% x 3 x 5
 

C.

Clean Pull

85% (of clean) x 4 x 5

D.

Jerk behind the neck

Built to heavy single; 80% of HS x 1 x 3 

E.

5 x 1 minute AirDyne Sprints for Cals

-rest 2 minutes

August 25, 2014

New Cycle Guys! 

A.

Snatch - 70% x 3 x 5

B.

Snatch Pull - 85% (of snatch) x 4 x 5

C.

Pause back squat - 65% x 5 x 5

D.

Build to a 1rm wtd. Pull-Up in 6 sets or fewer

E.

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

August 22, 2013

A.

Front Squat

75%x2

80%x1

85%x1

B.

Push Press x 3 x 5 (warm up sets included)

C.

10 rounds for time:

6 Alternating DB Snatches (70lbs/50lbs)

6 Chest-to-Bar Pull Ups

D.

3 sets of:

Good Morning x 5 reps

Banded Scapular Retraction x 10 reps

If you plan on doing your HOTW qualifier Saturday, may I suggest skipping C or being smart about it. Just a suggestion though.

 

August 20, 2014

A.

Snatch

75%x2

80%x1x3

B.

Power Clean & Jerk

75%x1+1

80%x1+1

85%x1+1x3

C.

As many rounds and reps as possible in 4 minutes of:

50 Double Unders

40 Kettlebell Swings (53lbs/35lbs)

30 Shoulder to Overhead (95lbs/65lbs)

20 Box Jump Overs (24in/20in)

10 Muscle Ups

...rest 4 minutes then

D.

As many rounds and reps as possible in 6 minutes of:

50 Double Unders

40 Kettlebell Swings (53lbs/35lbs)

30 Shoulder to Overhead (95lbs/65lbs)

20 Box Jump Overs (24in/20in)

10 Muscle Ups

...rest 6 minutes then

E.

For Time:

50 Double Unders

40 Kettlebell Swings (53lbs/35lbs)

30 Shoulder to Overhead (95lbs/65lbs)

20 Box Jump Overs (24in/20in)

10 Muscle Ups

August 19, 2014

A.

For Time:

50 Strict HSPUs

50 Toes to Bar

B.

Clean & Jerk 

75%x1+1x3

80%x1+1x2

85%x1+1x1

C.

Two sets for reps of:

4 minutes of Rowing (for cals)

3 minutes of Ring Dips

2 minutes of Ring Rows (make them difficult)

-rest 4 minutes

Clean & Jerk - 75%x1+1, 80%x1+1, 8

Clean & Jerk - 75%x1+1, 80%x1+1, 85%x1+

Clean & Jerk - 75%x1+1, 80%x1+1, 85%x1+1

Clean & Jerk - 75%x1+1, 80%x1+1, 85%x1+1

August 18, 2014

A.

Snatch

75%x2

80%x1

85%x1x3
 

B.

Clean Pull

90%x2

95%x2x2
 

C.

Back Squat

75%x3

80%x2

85%x2x2

D.

4 sets of:
Run 800 Meters @ your 1600 meter PR pace
Rest 90 seconds

August 15, 2014

A.

Front Squat - 70%x2, 75%x2, 80%x2, 85%x2, 2RM
 

B.

Push Press - 70%x3, 75%x3, 80%x2, 85%x1, 1RM

C.

3 sets, each for time:

1k Row or 1 mile AirDyne @Z2

I am going to make Friday's lighter for the next 4 weeks. I would like it if you guys got your HOTW workouts done either Fridays or Saturdays. If you want to do it Fridays, replace the work for the day. If you want you want to do them Saturdays, come in after 1 and you can do them.

August 13, 2014

A.

Clean & Jerk

60%x2+1

65%x2+1

70%x2+1

75%x2+1

80%x2+1

85%x2+1

B.

Clean Pull

100%x3

105%x3
110%x3x2

C.

5 rounds for time:
Run 400m
2 legless rope climbs 14′

*16 min time cap


If you haven't signed up for HOTW... you're dead to me

August 12, 2014

A.

Every minute on the minute, for 14 minutes:

Odd - Toes to Bar x 10 reps

Even - Strict Handstand Push Ups x 10 reps

B.

Overhead Squat

70%x2

75%x2

80%x1

85%x1

1RM

C.

Power Clean + Power Jerk

75%x1+1 x 2

80%x1+1 x 3 

D.

For Time:

1k Row

10 Muscle Ups

August 11, 2014

A.

Snatch
60%x3
65%x3
70%x2
75%x2
80%x2
2RM

B.

Snatch Pull
100% (of sn) x 3
105%x3
110%x3x2

C.

Back Squat
70%x3
75%x3
80%x3
3RM

D.

Against a 3-minute running clock, climb as high as possible through the following ladder:
1 Thruster (155 lbs/105 lbs)
1 Burpee
2 Thrusters
2 Burpees
3 Thrusters
3 Burpees
4 Thrusters
4 Burpees
5 Thrusters
5 Burpees…
…continuing to climb the ladder until 3 minutes is up.
Rest 3 minutes between sets, and complete a total of three sets.

August 8, 2014

A

Front Squat
70%x2

75%x2

80%x2

85%x2x3

B.

Push Press + Push Jerk (1+1) x 5

C.

5 Rounds for time of:

10 One Arm Alternating DB Split Snatch (70 lbs/50 lbs)

200m Run

August 6, 2014

A.

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

60%

65%

70% x 4 sets
 

B.

Clean Pull

90% (of cln) x 3 x 2

95% x 3 x 2
 

C.

Good Morning - 3x5

D.

Every minute on the minute, for 20 minutes

Even - 10 Russian KB Swings (heavy)

Odd - 10 Burpee Box Jump Overs (30"/24")

August 5, 2014

A.

Every minute on the minute, for 16 minutes

Odd - Toes to Bar x 8 reps

Even - Strict Handstand Push Up x 8 reps

B.

Power Clean + Power Jerk

75%x1+1x3

80%x1+1x2 

 

C

Overhead Squat

80%x2x2

85%x2x3

 

D.

3 Sets For Max Reps Of:
Run 800m

then...
2 Minutes of Double-Unders
1 Minute of Muscle-Ups
Rest 3 minutes

August 4, 2014

A.

Snatch

60%x3

65%x3

70%x2

75%x2,

80%x2x3
 

B.

Snatch Pull

100% (of sn)x3x2

105%x3x2
 

C.

Back Squat

70%x3

75%x3

80%x3x3

D.

For Time:

1k Row

21 Thrusters (95 lbs/65 lbs)

15 Thrusters (135 lbs/95 lbs)

9 Thrusters (155 lbs/105 lbs)

1k Row