January 30, 2015

A.

Front Squat

70% x 2 x 5
 

B.

Snatch Push Press + Overhead Squat 

70% x 3+1 x 4

C.

For Time:

75 KettleBell Swings (70lbs/53lbs)

50 Wall Ball Shots (30lbs/20lbs)

25 Ground to Overhead (135lbs/95lbs)

rest 5 minutes...

75 Burpees

50 Box Jumps Overs (24"/20")

25 Deadlifts (225lbs/185lbs) a

January 28, 2015

A.

Clean & Jerk

60% x 2+1

65% x 2+1 x 2

70% x 2+1 x 3
 

B.

Clean Pull

90% (of cln) x 2 x 2

95% x 2 x 2

C.

3 Rounds For Time:

21 Chest to Bar Pull Ups

15 Handstand Push Up

9 Squat Snatches (135/95)

*12 minute time cap

January 27, 2015

A.

Every 90 seconds for, 15 minutes (10 sets):

Snatch

Minutes 1-3 - 60%-70% x 2 reps

Minutes 4-6 - 70%-80% x 2 reps

Minutes 7-10 - 80%-85% x 1 rep
 

B.

Snatch Pull

90% (of sn) x 2 x 2

95% x 2 x 2

C.

Run 3:00

Sprint :30

Run 2:00

Sprint :45

Run 1:00

Sprint 1:00

Rest 5 min and then repeat

D.

3 sets of:

Roll to Candlestick x 10 reps

Arch to Hollow on Rings x 5 reps

January 26, 2015

A.

Back Squat - 70% x 3 x 5
 

B.

Push Press - 70% x 3 x 3

C.

Every minute on the minute, for 9 minutes:

Power Clean + Power Jerks (1+2) @ 225/145lbs

D.

4 rounds for time of:

10 Squat Cleans (155/105)

50 Double Unders

6 Muscle Ups

January 23, 2015

A.

Front Squat

70% x 3

75% x 3

80% x 3 x 2

B.

Snatch Push Press + Overhead Squat

70% (of sn or ohs) x 5+1

75% x 5+1

80% x 5+1

C.

Good Morning - 3x5

D.

For Time:

50 Burpees to 6” target

40 Shoulder to Overhead (95lbs/65lbs)

30 Burpees to 6” target

20 Shoulder to Overhead (135lbs/95lbs)

10 Burpees to 6” target

  5 Shoulder to Overhead (185lbs/125lbs)

January 21, 2015

A.

Every 2 minutes, for 12 minutes (6 sets):

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

Set 1 - 60%

Set 2 – 65%

Set 3 - 70%

Set 4 – 75%

Set 5 - 80%

Set 6 – 80%

B.

Clean Pull - 100% (of cln) x 3 x 4

C.

As Many Rounds and Reps as Possible in 15 minutes of:

50 Cal Row

40 Toes to Bar

30 Wall Ball Shots (20lbs/14lbs)

20 Muscle Ups

10 Snatches (155lbs/105lbs)

D.

3 sets of:

Bradford Press x 10 Reps

-Rest 60 seconds

Single Arm DB Row x 8 reps (each arm)

-rest 60 seconds

January 20, 2015

A.

Every two minutes, for 12 minutes (6 sets)

Snatch x 3 reps

Set 1 - 60%,

Set 2 - 65%

Set 3 – 70%

Set 4 - 75%

Set 5 – 80%

Set 6 – 80%

B.

Snatch Pull - 100% (of sn) x 3 x 4

C.

2 sets of:

10 x 60 second Row Intervals for max meters

3 intervals @ 22-24 SPM (strokes per min)

2 intervals @ 25-27 SPM

2 intervals @ 29+ SPM

3 intervals @ 20-22 SPM

rest 5 minutes b/t sets

D.

3 sets of:

:30 sec Hollow Hold (on bar)

:30 sec Superman Hold (on bar)

:30 sec Bridge Hold

-rest 1 min

January 19, 2015

A.

Back Squat

70% x 5

75% x 5

80% x 5 x 2
 

B.

Push Press

70% x 5

75% x 5 x 2

C.

4 sets of:

Max Reps Power Clean in 60 seconds:

225lbs/145lbs

-rest 2 min

D.

Every 3 minutes, for 15 minutes (5 sets):

10 Front Squats (115lbs/75lbs)

10 Toes to Bar

 

January 16, 2015

A.

Front Squat 

75% x 3 x 5
 

B.

Snatch Push Press + Overhead Squat 

75% (of sn or ohs) x 5+1 x 5

C.

Good Morning - 3x5

D.

As many rounds and reps as possible in 12 minutes of:

5 Thrusters (135lbs/95lbs)

10 Box Jumps (24"/20")

5/3 Muscle Ups

January 14, 2015

A.

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

60%

65%

70%

75% x 3 sets
 

B.

Clean Pull

95% (of cln) x 3 x 2

100% x 3 x 2

C.

As many rounds and reps as possible, in 10 minutes of:

7 Snatches (95lbs/65lbs)

21 Double Unders

D.

3 sets of:

Bradford press x 10 reps

rest 90 seconds

Banded Hamstring Curls x 10 reps

rest 90 seconds

January 13, 2015

A.

3-Position Snatch (floor, below knee, above knee) 

60%

65%

70%

 75% x 3 sets
 

B.

Snatch Pull 

95% (of sn) x 3 x 2

100% x 3 x 2

C.

3 sets of:

Run 3:00 (goal is just about 750m)

Rest 1:00

Run 2:00 (goal is just about 500m)

Rest :30

Run 1:00 (goal is just about 250m)

-rest 4 min b/t sets

D.

3 sets of:

5 Ring Dips (each dip hold ring support at the top for 8-10 seconds)

January 12, 2015

A.

Back Squat - 75% x 5 x 5
 

B.

Push Press - 75% x 5 x 5

C.

4 Sets, each for time of:

10 Power Cleans

10 Bar Facing Burpess

-rest 2 minutes

*Weights on the Power Cleans*

Men - 95lbs/125lbs/155lbs/175lbs

Women - 65lbs/85lbs/100lbs/115lbs

D.

Every minute, on the minute, for 10 minutes:

Top :30 - 7 Wall Ball Shots (30lbs/20lbs)

Bot :30 - 7 Chest to Bar Pull Ups

January 9, 2015

A.

Front Squat 

70% x 3 x 5

B. 

Snatch Push Press + Overhead Squat 70% (of sn or ohs) x 5+1 x 5

(5 PP + 1 OHS)
 

C. Good Morning - 3x5 

D. 

For Time: 

50 Double Unders 

40 Toes to Bar 

30 One Arm Kettlebell Overhead Squats  (70lbs/53lbs) 

40 Box Jumps (30’/24’) 

50 Burpees to a 6” target

January 7, 2015

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.

As many reps as possible in 8 minutes of:

1 Squat Clean (155lbs/100lbs)

1 Strict Handstand Push Up

2 Squat Clean

2 Strict Handstand Push Up

3...

D.

3 sets of:

Bradford Press x 10 reps

-rest 60 seconds

Banded Hamstring Curl x 10 reps

-rest 60 seconds

January 6, 2015

A. 

3-Position Snatch (floor, below knee, above knee) 

60% 

65% 

70% x 4 sets

B. 

Snatch Pull 

90% (of sn) x 3 x 2 

95% x 3 x 2

C.

Four sets of: Row 1200 @ 70% effort 

rest 3 minutes

D. 

3 sets of: 

30 sec Ring Support + 8-12 Ring Dips

rest 60 seconds

January 5, 2015

A.

Back Squat - 70% x 5 x 5

B.

Push Press - 70% x 5 x 5 

C.

3 sets, for max reps of:

Power clean in 30 seconds @ (125lbs/85lbs)

-rest 60 seconds

D.

3 sets, for max reps of:

5 Overhead Squats (135lbs/95lbs)

Max Rep Chest to Bar Pull Ups

-rest 2 minutes

January 2, 2015

A.

5 sets of:

BTN Split Jerk x 3 reps

B.

Every minute, on the minute, for 10 minutes:

Speed Deadlift x 3 reps

C.

For time:

21 Pull Ups

21 Thrusters (95/65lbs)

15 C2B Pull Ups

15 Thrusters (125lbs/85lbs)

9 Bar Muscle Ups

9 Thrusters (155lbs/105lbs)