October 14, 2014

A.

3 sets, not for time of:

Unbroken Double Unders x 40-50 reps

Handstand Walk x 25-30 ft

Forward Leaning Rest on Rings x 45-60 seconds

B.

6 sets of:

Strict Press x 3 reps @ 75%

C.

Every minute, on the minute, for 14 minutes:

Even minutes - 10 Burpee Box Jump Overs (24"/20")

Odd Minutes - 10 Push Press (115lbs/75lbs)

D.

2-3 rounds of:

Seated DB Press x 8-12 reps

Single Arm DB Row x 8-12 reps

 

Ocotber 13, 2014

A.

3 sets of:

  Muscle Snatch + Tall Snatch (1+1) x 3 reps

B.

Every minute, on the minute, for 12 minutes:

Hang Snatch + Snatch (1+2) @ 65-75%

C.

Back Squat

Set 1 – 3 reps @ 65%

Set 2 – 3 reps @ 75%

Set 3 – 3 reps @ 85%

Set 4 – 10 reps @ 50%

-rest 2-3 minutes b/t sets

 

D.

As Many Rounds and Reps as Possible in, 3 minutes:

6 Chest to Bar Pull Ups

8 Ground to Overhead (95lbs/65lbs)

-rest 1 min

 

Repeat for a total of 3 cycles

October 10, 2014

A.

3 sets of:

Jerk Balance x 3 reps

B.

Every 90 seconds, for 15 minutes (10 sets)

Push Jerk + Jerk @ 75% of Split Jerk

C.

For Time:

Row 1000 Meters

50 Wall Ball Shots (20lbs/14lbs)

rest 5 minutes…

Row 1000 Meters

50 Wall Ball Shots (20lbs/14lbs)

D.

3 sets, not for time:

Bent Over Barbell Row x 8-10 reps

Rest 60 seconds

Chinese Plank x 45-60 seconds

Rest 60 seconds

October 8, 2014

A.

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

Halting Clean Deadlift + Hang Clean + Clean

Sets 1-3 – 55%

Sets 4-6 – 65%

Sets 7-8 – 70%

Sets 9-10 – 75%

B.

5 sets of:

1 ¼ Front Squat x 3 reps @ 75%

C.

For Time:

12-9-6-3

Hang Clean (165lbs/105lbs)

Strict Hand Stand Push Up

October 7, 2014

A.

15 minutes to build to a 1rm Strict Press (max 10 attempts)

B.

4 Sets Of:

Strict Press x 4 @ 70% of 1rm Today

C.

Complete as many rounds and reps as possible in 4 Minutes of:
10 Box Jumps (24″/20″)
10 Chest to Bar Pull-Ups

-rest 2 minutes

Repeat for 3 cycles

October 6, 2014

A.

3 sets of:

Tall Snatch x 3 reps

B.

Every minute, on the minute, for 12 minutes:

Hang Snatch + Snatch @ 65-75%

C.

Back Squat

Set 1 – 5 reps @ 60%

Set 2 – 5 reps @ 70%

Set 3 – 5 reps @ 80%

Set 4 – 10 reps @ 45%

-rest 2-3 minutes b/t sets

D.

As many rounds and reps as possible in 12 minutes

3 Snatches (155lbs/100lbs)

3 Burpees to 6” target

*increase each round by 3 reps

October 3, 2014

A.

20 minutes to build to a heavy:

Push Jerk + Split Jerk (No dropping in between reps)

B.

For Time:

21-15-9

Strict Handstand Push Up

Burpee to Ring (9'/6')