20160531

AMRAP 10:

10 Box Jump (30")

20 GHD Sit Ups

20160530

Back Squat - 83%/3x10

Clean & Jerk - max for the day

Push Press - 83%/5x5

Chest to Bar Pull Up - 3xMax Reps

Strict Handstand Push Up - 3xMax Reps

20160529

AMRAP 25:

10 Clean (135# or ~45%)

15 Burpee

20 Box Jump (24")

Run 400m

20160528

4:00 on, 2:00 off; 2:00 on, 1:00 off; 1:00 on, :30 off

Choose ONE:

Run

Row

Bike

Swim

*repeat until pace/form deteriorates, recommended 2-4 repetitions

20160527

15-12-9-6-3
Power Snatch (115# or ~40%)
Bar Facing Burpees

Rest 6 to 8 Hours
2 Position Clean (MT, FL) - 60%/2 sets

Power Jerk + Split Jerk - 60%/2 sets
Deadlift - 85%(of last wk)/3x1
Bench Press - 85%(of last wk)/5x3

20160526

Recovery Day

20160525

AMRAP 20:
30 Chest to Bar Pull Ups
30 Toes to Bar
30 Wall Ball (20#, 10')

Rest 6 to 8 Hours

Front Squat - 85%(of last wk)/3x3
Snatch - 85%(of last wk)/1x1
Shoulder Press - 85%(of last wk)/3x3
Dips - 3 sets of 8-12 reps

20160524

Recovery Day

20160523

:40 on, 2:00 off

Choose ONE:

Run

Row

Bike

Swim

*repeat until pace/form deteriorates

Rest 6 to 8 hours

Back Squat - 85%(of last wk)/3x6

Clean & Jerk - 85%(of last wk)/1x1

Push Press - 85%(of last wk)/5x3

Strict Chest to Bar Pull Ups - 3 sets

Handstand Push Ups - 3 sets

20160522

AMRAP 15

12 Thruster (95# or ~40%)

12 Kettlebell Snatch (1.5 pd)

12 Box Jump (24")

20160521

6:00 on, 3:00 off

Choose ONE:

Run

Row

Bike

Swim

*repeat until pace/form deteriorates

*recommend 3-5 repeats

20160520

2-Position Snatch - 68% x 4 sets

2-Position Clean - 68% x 4 sets

Push Jerk + Jerk - 68% x 4 sets

Rest 6 to 8 Hours

Deadlift - 87%/3x3

Bench Press - 81%/5x5

Bent Over Row - 3 sets of 8 to 12 reps

Dumbbell Shoulder Press - 3 sets of 8 to 12 reps

20160519

Recovery Day

20160518

Front Squat - 81%/3x5

Snatch - max for day

Press - 81%/3x5

Dips - 3 sets max reps

Rest 6 to 8 Hours

2:00 on, 1:00 off

Choose ONE:

Run

Row

Bike

Swim

*repeat until pace/form deteriorates

20160517

Recovery Day

20160516

Back Squat - 81%/3x10

Clean & Jerk - max for the day

Push Press - 81%/5x5

Chest to Bar Pull Up - 3xMax Reps

Strict Handstand Push Up - 3xMax Reps

Rest 6 to 8 Hours

50 Calorie Row

50 Burpees

50 Kettlebell Swing (2 pood)

50 Burpees

50 Calorie Row

*15 minute time cap

20160516

Back Squat - 81%/3x10

Clean & Jerk - max for the day

Push Press - 81%/5x5

Chest to Bar Pull Up - 3xMax Reps

Strict Handstand Push Up - 3xMax Reps

Rest 6 to 8 Hours

50 Calorie Row

50 Burpees

50 Kettlebell Swing (2 pood)

50 Burpees

50 Calorie Row

*15 minute time cap

20160515

Choose ONE:

Run

Row

Bike

Swim

1:00 on 1:00 off, 2:00 on 2:00 off, 3:00 on 3:00 off

Repeat until pace/form deteriorates
*Recommended 2 – 4 sets

20160514

2-Position Snatch - 65% x 4 sets

2-Position Clean - 65% x 4 sets

Push Jerk + Jerk - 65% x 4 sets

Rest 6 to 8 Hours

Deadlift - 85%/3x3

Bench Press - 79%/5x5

Bent Over Row - 3 sets of 8 to 12 reps

Dumbbell Shoulder Press - 3 sets of 8 to 12 reps

20160513

For time:
1 round of:
  100 double-unders
  50 squats
  95-lb. push press, 25 reps
Then, 2 rounds of:
  60 double-unders
  30 squats
  95-lb. push press, 15 reps
Then, 3 rounds of:
  40 double-unders
  20 squats
  95-lb. push press, 10 reps

Rest 6 to 8 Hours

Stairway to Heaven

Rest 1:30

*repeat until pace/form deteriorates

20160512

Recovery Day

20160511

In 16 minutes for distance, choose ONE:

Run

Row

Bike

Swim

Rest 6 to 8 Hours

Front Squat - 79%/3x5

Snatch - max for day

Press - 79%/3x5

Dips - 3 sets max reps

20160510

Recovery Day

20160509

AMRAP 12:

7 Burpee Lateral (24")

7 Chest to Bar Pull Ups

7 Toes to Bar

Rest 6 to 8 hours

Back Squat - 79%/3x10

Clean & Jerk - max for the day

Push Press - 79%/5x5

Chest to Bar Pull Up - 3xMax Reps

Strict Handstand Push Up - 3xMax Reps

20160508

Choose one:

6:00 on, 2:30 off

Run

Row

Bike

Swim

*repeat until pace/form deteriorates

20160507

2-Position Snatch - 62% x 4 sets

2-Position Clean - 62% x 4 sets

Push Jerk + Jerk - 62% x 4 sets

Rest 6 to 8 Hours

Deadlift - 82%/3x3

Bench Press - 77%/5x5

Bent Over Row - 3 sets of 8 to 12 reps

Dumbbell Shoulder Press - 3 sets of 8 to 12 reps

20160506

AMRAP 7:

10 Clean & Jerk (115# or ~40%)

10 GHD Situp

Rest 6 to 8 Hours

5-8 Rounds of
In 60 seconds:

5 Muscle Ups

Burpee Box Jump Over (24")

Rest 2:00

*score is the number of burpees completed

20160505

Recovery Day

20160504

Row 1000m, rest 2:30

*repeat until pace/form deteriorates

Rest 6 to 8 Hours

Front Squat - 77%/3x5

Snatch - max for day

Press - 77%/3x5

Dips - 3 sets max reps

20160503

Recovery Day

20160502

30 Snatches (135# or ~60%)
*4 minute time cap

Rest 6 to 8 Hours

Back Squat - 77%/3x10

Clean & Jerk - max for the day

Push Press - 77%/5x5

Chest to Bar Pull Up - 3xMax Reps

Strict Handstand Push Up - 3xMax Reps