20160501

For 30 minutes, choose ONE:

Run

Row

Bike

Swim

20160430

2-Position Snatch - 60% x 4 sets

2-Position Clean - 60% x 4 sets

Push Jerk + Jerk - 60% x 4 sets

Rest 6 to 8 Hours

Deadlift - 80%/3x3

Bench Press - 75%/5x5

Bent Over Row - 3 sets of 8 to 12 reps

Dumbbell Shoulder Press - 3 sets of 8 to 12 reps

20160429

Row :30, Rest 2:00

*repeat until pace/form deteriorates

Rest 6 to 8 Hours

3 Rounds:

100 Double Unders

20 Toes to Bar

10 Burpee Lateral (24")

*15 minute time cap

20160428

Front Squat - 75%/3x5

Snatch - max for day

Press - 75%/3x5

Dips - 3 sets max reps

20160427

Recovery Day

20160426

AMRAP 12:

5 Muscle Up

10 Box Jump (24")

15 Burpee

Rest 6 to 8 Hours

Back Squat - 75%/3x10

Clean & Jerk - max for the day

Push Press - 75%/5x5

Chest to Bar Pull Up - 3xMax Reps

20160425

APFT

20160424

Recovery Day

20160423

Recovery Day

20160422

Recovery Day

20140421

15 minutes

Run

Row

Bike

Swim

*moderate effort

Rest 6 to 8 Hours

Clean & Jerk - 70%/2x5

Front Squat Pause - 80%/1x4

Push Ups - 2:00/1

20140420

Recovery Day

20160419

Recovery Day

20160418

5 Rounds

21 Kettlebell Swing (53#)

12 Chest to Bar Pull Ups

10 Toes to Bar

*18 minute time cap

Rest 6 to 8 Hours

Clean & Jerk - 80%/1x8

Front Squat - 80%/2x5

Bench Press - 75%/5x5

20160417

Run 800m, Rest 2:00

*repeat untill pace/form deteriorates (aim for 3-6)

20160416

AMRAP 10:

10 Dumbbell Thruster (45#)

20 Burpees

Rest 6 to 8 Hours

Snatch - 80%/1x6

Push Press - 78%/5x5

Back Squat - 60%/5, 75%/3, 85%/2, 90%/1x2

20160415

Run 4 miles

20160414

Recovery Day

20160413

Recovery Day

20160412

Run 400m, Rest 1:00

*Repeat until pace/form deteriorates

Rest 6 to 8 Hours

Clean & Jerk - 80%1x8

Front Squat - 85%/2x4

Bench Press - 75%/4x6

20160411

AMRAP 10

10 Handstand Pushup

10 Dumbbell Hang Clean (40#)

Rest 6 to 8 Hours

Snatch - 80%/1x6

Push Press - 75%/5x5

Back Squat - 85%/2x3

20160410

Run 2.5 miles

20160409

AMRAP 10

10 HSPU

10 Hang Clean, 45# Dumbbells

Rest 6 to 8 Hours

Snatch - 80%/1x4
Clean & Jerk - 80%/1x6
Back Squat - 85%/2x3
Bench Press - 82%/4x5

20160408

Run 1200m, Rest 3:00
*Repeat until pace/form deteriorates

20160407

Recovery Day

20160406

AMRAP 8:

8 Dumbbell Snatch, Alternating (70#)

5 Muscle Up

Rest 6 to 8 Hours

Hang Snatch (mid-thigh)- 75%/1x4
Hang Clean & Power Jerk (mid-thigh)- 75%/1x6
Front Squat - 85%/2x3
Shoulder Press - 82%/4x5

20160405

Recovery Day