December 1, 2014

A.

Back Squat

5 reps @ 60%

4 reps @ 70%

3 reps @ 80%

2 reps @ 85%

2 reps @ 90%

-rest 2 minutes

then...

Max Reps @ 80%

(only allowed one full breath at the top)

 

B.

3 sets of:

Tall Jerk x 3-5 reps

 

then..

 

Every two minutes, for ten minutes (5 sets):

Split Jerk x 3 reps @ 80%

C.

For Time:

10-8-6-4-2

Snatch (155lbs/100lbs)

Bar Muscle Up

November 26, 2014

A.

Every 2 minutes, for 20 minutes (10 sets):

Clean + Front Squat + Jerk @ 75%

B.

Deadlift

Set 1 – 5 reps @ 65% 

Set 2 – 5 reps @ 70% 

Set 3 – 3 reps @ 75% 

Set 4 – 3 reps @ 80% 

Set 5 – 2 reps @ 85%

C.
Every 2 minutes, for 6 minutes (3 sets):

Romanian Deadlift x 5 reps @ 60% of Back Squat

D.

Every minute, on the minute for 21 minutes:

Minute 1 - 10 Chest to Bar Pull Ups

(If you can't get 10, just keep working through the whole minute)

Minute 2 - 15 Overhead Barbell Lunges (95lbs/65lbs)

Minute 3 - 20 Double Unders

November 25, 2014

A.

Five sets of:

Muscle Snatch x 1 reps

B.

Every 90 seconds, for 21 minutes (14 sets)

Hang Snatch x 1 rep 

Loading per set:
*Sets 1-4 – 65-70%
*Sets 5-8 – 70-75%
*Sets 9-10 – 75-80%
*Sets 11-12 – 80-85%

*Sets 13-14 – 85-87% 

C.

4-5 Sets of:

Seated DB Press x 5-7 reps

-rest 2 min

D.

Every minute, on the minute, for 6 minutes:

10 Burpees

Max Handstand Push Up with remainder of minute

E.

Three sets, not for time of:

DB Bench Press x 8 reps

-rest 90 seconds

Tempo Ring Row x 8 reps @3011

-rest 90 seconds

November 24, 2014

A.

Back Squat

5 reps @ 60%

4 reps @ 70%

3 reps @ 80%

2 reps @ 85%

2 reps @ 90%

-rest 2 minutes

then...

Max Reps @ 78%

(only allowed one full breath at the top)

B.

  4 sets of:

Split Jerk x 3 reps @ 70-78%

-rest 2 min

(focus on perfect mechanics)

C.

For Time:

9-7-5

Front Squat (225/155lbs)

Bar Muscle Up

*bar comes from the ground*

November 21, 2014

A.

5 sets of:

Front Squat + Power Jerk

B.

Shoulder to Overhead x 20 reps

*start at a weight that will allow you to finish all reps*

C.

As many rounds and reps as possible, in 20 minutes of:

2 Muscle Ups

4 Handstand Push Ups

8 Kettlebell Swings (70lbs/53lbs)

16 Cals on AirDyne

D.

Three sets of:

Pendlay Row x 5 reps

rest 60-90 seconds

GHD Sit Up x 10 reps

rest 60-90 seconds

November 19, 2014

A.

Every 2 minutes, for 20 minutes (10 sets):

Clean + Front Squat + Jerk @ 70%

B.

Deadlift 

*Set 1 – 10 reps @ 50%
*Set 2 – 5 reps @ 65%
*Set 3 – 5 reps @ 70%
*Set 4 – 3 reps @ 75%
*Set 5 – 3 reps @ 80%

C.

Every 2 minutes, for 6 minutes (3 sets):

Romanian Deadlift x 5 reps @ 60% of Back Squat

D.

Every minute, on the minute for 18 minutes:

Minute 1 - 10 Chest to Bar Pull Ups

(If you can't get 10, just keep working through the whole minute)

Minute 2 - 15 Overhead Barbell Lunges (95lbs/65lbs)

Minute 3 - 20 Double Unders

November 18, 2014

A.

5 sets of:

Muscle Snatch x 1 rep

(build to your heaviest)

B.

Every 90 seconds, for 18 minutes (12 sets)

Hang Snatch x 1 rep 

Loading per set:
*Sets 1-3 – 65%
*Sets 4-6 – 70%
*Sets 7-8 – 75%
*Sets 9-10 – 80%

*Sets 11-12 – 85%

C.

Two sets, for max reps of:

45 seconds of Strict Handstand Push Ups

45 seconds rest

30 seconds of Handstand Push Ups

60 seconds rest

45 seconds of Strict Ring Dips

45 rest rest

30 seconds of Ring Dips

rest 2 min

D.

Three sets of:

One Arm Dumbbell Press x 6-8 reps

rest as needed

Forward Leaning Rest x 60 secs

rest as needed

November 17, 2014

A.

Back Squat

5 reps @ 60%

4 reps @ 70%

3 reps @ 80%

2 reps @ 85%

2 reps @ 90%

-rest 2 minutes

then...

Max Reps @ 75%

(only allowed one full breath at the top)

B.

5 sets of:

Split Jerk x 3 reps @ 65-75%

-rest 2 min

(focus on perfect mechanics)

C.

For Time:

1k Row

10 Muscle Ups

November 14, 2014

A.

Deadlift

5-5-3-3-2-2-1

B.

Three sets of:

Speed Deadlift x 3 reps

C.

For Time:

50 Cal AirDyne

5 Rope Climbs

40 Cal AirDyne

4 Rope Climbs

30 Cal AirDyne

3 Rope Climbs

20 Cal AirDyne

2 Rope Climbs

10 Cal AirDyne

1 Rope Climb

November 12, 2014

A.
Three sets of:
Pause Jerks x 3-4 reps

B.
Five sets of:
3 position Clean (ground, below knee, hi hang) x 2

C.
3 rounds for time of:
500m row
50 Double Unders
5 Wall Walks

November 11, 2014

A.

Five sets of:

Bench Press x 3 reps

B.

Three Wise Men Tribute Workout
“Ben”
Complete as many rounds and reps as possible in 4 minutes of:
5 Hang Squat Snatches (Elite = 185/125 lbs; RX = 135/95 lbs)
10 Burpees Over the Barbell

Rest 2 minutes, and then…

“Beau”
Complete as many rounds and reps as possible in 4 minutes of:
10 Power Cleans (Elite = 185/125 lbs; RX = 135/95 lbs)
20 Pull-Ups

Rest 2 minutes, and then…

“Jeremy”
Complete as many rounds and reps as possible in 4 minutes of:
15 Box Jump-Overs (Elite & RX = 24”/20”)
30 Wall Ball Shots (Elite & RX = 20/14 lbs)

November 10, 2014

A.

Five sets of:

Snatch Balance x 1

B.

Seven sets of:

Snatch + Overhead Squat (1+2)

C.

Three sets of:

Box Squat x 5 reps 

(add chain if you'd like)

D.

For time:

21 Strict Handstand Push Ups

18 Toes to Bar

15 Burpees

12 Muscle Ups

9 Snatches (165lbs/110lbs)

November 7, 2014

A.
Three sets of:
Jerk Balance x 3 reps

B.
20 minutes to find a 1RM Split Jerk

C.
Every 7 minutes, for 21 min:
Run 800m
Max Rep Clean and Jerks with remainder of time (135/95)

November 5, 2014

A.

Five sets of:

Front Squat x 1 rep

-rest as needed

B.

Every 2 minutes, for 24 minutes (12 sets):

Clean x 1 rep

1-3 @ 75%

4-6 @ 85%

7-9 @ 90%

10-12 @ 95+%

C.

For Time:

100 Double Unders

80 Wall Ball Shots (20lbs/14lbs)

60 Push Ups

40 Alternating Pistol Squats

20 Overhead Squats (135lbs/95lbs)

November 4, 2014

A.

Three sets, not for time of:

Muscle Up x 6-8 reps

Kneeling Jump x 3 reps

B.

5 sets of:

Strict Press x 1 @ 90+%

C.

4 sets, each for time of:

15 Box Jump Overs (24"/20")

10 Deadlifts (185lbs/120lbs)

5/3 Strict Handstand Push Ups

-rest 2 min

D.

Three sets of:

 GHD Hip Extensions x 8 reps

Rest as needed

Bat Wings x 5 reps @ 1515

(go as heavy as possible, but maintain good scap mechanics and range of motion, and stick to the tempo – 5 second rest at the bottom, 5 second hold at top)

Rest as needed

"Optional Conditioning"

Two sets of:

Run 2 Miles (3200 Meters) @ 80-85% of your 1600 meter PR pace

Rest 5 minutes

(try to make it slightly faster than last weeks)

November 3, 2014

A.

Every two minutes, for 20 minutes:

Snatch x 1 rep @ 90+%

B.

5 sets of:

Back Squat x 1 rep 

C.

Against a 12:00 clock:

3 rounds for time of:

25 Burpees

25 Chest to Bar Pull Ups

 

with remainder of time...

Max Calories on Rower