August 1, 2014

A.

Front Squat 

70%x2

75%x2

80%x2x3

B.

Push Press 

70%x5

75%x5

80%x3x3

C.

2 Rounds For Times:

25 Unbroken Pull-Ups

50 Unbroken Wall Ball Shots (20 lbs/14 lbs)

*If you fail to go unbroken during the movement, start over...

July 30, 2014

"Triple Three"

3000m Row

300 Double Unders

3 Mile Run

*No Cap

Hoods up. Headphones on. Lets get to work

July 29, 2014

A.

Every minute on the minute, for 18 minutes

Odd - Toes to Bar x 7 reps

Even - Strict Handstand Push Up x 7 reps

 

B.

Power Clean + Power Jerk - 75% (1+1) x 5

C.

Snatch Balance + OHS (1+1) x 5

D.

5 rounds for time:
25 Cal AirDyne
20 Burpees

15 Wall Ball Shots (30 lbs/ 20 lbs)

May I suggest resting up for tomorrow

July 28, 2014

A.

Snatch

60%x3

65%x3

70%x2

75%x2x4 

B.

Snatch Pull

100% (of sn) x 3 x 4

C.

Back Squat

70%x3

75%x3x4

D.

For Time:

800m Run

14 Muscle Ups

400m Run

8 Muscle Ups

200m Run

6 Muscle Ups

 Be prepared for not only a physically challenging week, but a mentally challenging one as well...

July 25, 2014

A.

Front Squat - 70% x 2 x 5

B.

Push Press - 70% x 3 x 3

C.

3 sets - constant variance (each set should be a different order)

500m Row, 15 Chest to Bar Pull Up + Toes to Bar, 15 Box Jump Overs (24in/20in)

-rest 3 min between sets

July 23, 2014

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.

Complete as many rounds and reps as possible in 6 minutes of:
5 Deadlifts (275/185 lbs)
10 Burpees Over the Barbell

-rest 3 min

...repeat

*Beat your first score. Don't sandbag my shit either

July 22, 2013

A.

Every minute on the minute, for 20 minutes

Odd - Toes to Bar x 6 reps

Even - Strict Handstand Push Up x 6 reps

B.

Power Clean

70% x 2 x 5

C.

Snatch Grip Push Press + Overhead Squat (1+3) x 5

D.

5 sets for times of:

Overhead Squat (170 lbs/110 lbs) x 5 reps
Kettlebell Swings (32kg/24kg) x 10 reps
Double-Unders x 20 reps

 Rest 2 min