20160101

Recovery Day

20151231

Choose ONE of the following:

1:30 on, 1:00 off

Run

Row

Bike

Swim

Repeat untill pace/form deteriorates

Aim for 6 to 10 repeats

Rest 6 to 8 hours

Snatch - 80%/1x3
Snatch Pull off Riser (3") - 95%/3x3
Push Press - 89%/3x3
Back Squat - 90%/2x4

20151230

Clean & Jerk - 80%/1x3
Clean Deadliftt - 115%/3x3
Front Squat - 90%/2x4
Bench Press - 80%/3, 85%/3, 90%/3

Rest 6 to 8 Hours

AMRAP 8:
30 Double Unders
15 Chest to Bar Pull Ups
30 Double Unders
15 Toes to Bar

20151229

Recovery Day

20151228

AMRAP 10

5 Shoulder to Overhead (115#)

10 Deadlift (115#)

15 Box Jump (24")

Rest 6 to 8 Hours

AMRAP 20

Choose ONE:

Run

Row

Bike

Swim

20151227

Snatch - 60%/2, 65%/2, 70%/1x2, 75%/1x2

Jerk - 75%/2x4

Clean & Jerk - 60%/2, 65%/2, 70%/1x2, 75%/1x2

Romanian Deadlift - 66%(of clean)/5x4

2015 1226

Recovery Day

20151225

Recovery Day

20151224

Snatch - 65%/2x3, 70%/1x3
Snatch Pull Off Riser (3") - 83%/3x3
Push Press - 77%/4x4
Back Squat - 80%/2x5

20151223

15.3
AMRAP 14:
7 Muscle Ups
50 Wall Balls (20#, 10')
100 Double Unders

20151222

AMRAP 10:
10 Push Press (135# or 60%)
10 Kettlebell Swing (2pd)
10 Box Jump (24")

Rest 6 to 8 Hours
Clean & Jerk - 65%/2x2, 70%/1x3
Snatch Deadlift - 103%/3x3
Front Squat - 80%/2x3
Bench Press - 75%/5, 80%/5, 85%/5

20151221

Choose ONE of the following:
Run - 800m
Row - 1000m
Bike - 2.5km
Swim - 200m
Rest 3:00
Repeat until pace/form deteriorates

20151220

Snatch - 80%/1, 82%/1, 84%/1, 87%/1x3
Jerk - 82%/2x4
Clean & Jerk - 80%/1, 82%/1, 84%/1, 87%/1x3
Romanian Deadlift - 76%(of clean)/5x4

20151219

3 Rounds:
Row 500m
21 Burpees Over Bar
12 Thruster (95#)

16 Minute Time Cap

20151218

Choose ONE of the following:
Run 100m
Row 100m
Bike :20
Swim 25m

Rest 1:30, perform until pace or form deteriorates
Goal is 6-15 sets

Rest 6 to 8 Hours

Snatch - 75%/2, 80%/1x4
Snatch Pull Off Riser (3") - 93%/4x5
Push Press - 87%/4x2, 87%/3x2
Back Squat - 87%/4, 87%/3x2, 90%/2x2

20151217

Recovery Day

20151216

AMRAP 7:
7 Handstand Push Up
7 Chest to Bar Pull Up
7 Kettlebell Swing (2 pood)

Rest 6 to 8 Hours

Clean & Jerk - 75%/2, 80%/1x4
Clean Deadlift - 113%/4x5
Front Squat - 89%/2x5
Bench - 60%/5, 65%/5, 70%/5

20151215

Recovery Day

20151214

Row 1k

150 Wall Ball (20#, 10')

Row 1k

20151213

Snatch - 80%/1, 82%/1, 84%/1, 87%/1x2, 84%/1, 82%/1

Jerk - 82%/2x4

Clean & Jerk - 80%/1, 82%/1, 84%/1, 87%/1x2, 84%/1, 82%/1

Romanian Deadlift - 74%(of clean)/5x5

20151212

Choose one of the following:
Run 400m, rest 2:00
Row 500m, rest 2:00
Bike 800m, rest 2:00
Swim 100m, rest 2:00
Repeat until pace/form deteriorates

20151211

AMRAP 12:
12 Wall Ball (10', 25#)
12 Burpee
12 Toe to Bar

Rest 6 to 8 Hours
Snatch - 75%/2x2, 80%/1x3
Snatch Pull of Riser (3") - 90%/5x5
Push Press - 85%/4x3, 85%/3x2
Back Squat - 88%/3x5

20151209

Recovery Day

20151208

Clean & Jerk - 75%/2x2, 80%/1x3
Snatch Deadlift - 110%/4x5
Front Squat - 87%/3x5
Bench - 85%/5, 90%/3, 95%/1

20151207

3 Rounds:
Row 1000m
42 Kettlebell Swing (1.5 pd)
24 Chest to Bar Pull Ups

25 minute time cap

20151206

Snatch - 80%/1, 82%/1, 84%/1, 87%/1, 84%/1, 82%/1
Jerk - 78%/3x3, 81%/3x2
Clean & Jerk - 80%/1, 82%/1, 84%/1, 87%/1, 84%/1, 82%/1
Romanian Deadlift - 72%(of clean)/6x5

20151205

4 Rounds:
10 Ground to Overhead (~50% 1RM)
15 Burpee Over Bar
20 Calorie Row
Rest 2:00

20151204

Choose one:
Run 300m
Row 350m
Bike 600m
Swim 75m
Rest 2:00 and repeat until pace/form deteriorates

Rest 6 to 8 Hours

Snatch - 70%/3x2, 75%/2x3
Snatch Pull - 100%/3x5
Push Press- 83%/4x5
Back Squat - 86%/4x5

20151203

Recovery Day

20151202

AMRAP 8:

1 Handstand Push Up
3 Toes to Bar
6 One Arm Dumbell Snatch, Alternating (55#)

3 Handstand Push Up
6 Toes to Bar
9 One Arm Dumbell Snatch, Alternating (55#)

6 Handstand Push Up
9 Toes to Bar
12 One Arm Dumbell Snatch, Alternating (55#)
...

Rest 6 to 8 Hours

C&J - 70%/3x3, 75%/2x3

Clean Deadlift - 108%/4x5

Front Squat - 85%/4x5

Bench - 80%/3, 85%/3, 90%/3

20151201

Recovery Day