20160731

Recovery Day

20160730

AMRAP 10:

12 dumbbell deadlifts
9 dumbbell hang squat cleans
6 dumbbell push jerks

20160729

5 Rounds for Reps:

20 Calorie Row

Mac Reps Unbroken Power Snatch (135#, or ~60%)

Rest 6 to 8 Hours

Clean & Jerk - 7x1, moderate

Pause Front Squat - 5x5, moderate

Shoulder Press - 5x5, moderate

Ring Dips - 3 sets, moderate

20160728

30 minutes

Choose ONE:

Run

Row

Bike

Swim

*moderate pace

20160727

Snatch - 7x1, moderately heavy

Pause Back Squat - 5x5, moderately heavy

Handstand Push Up - 7 sets

Shoulder Press - 5x5, moderately heavy

Bent Over Row - 10x3, moderately heavy

20160726

AMRAP 18:

100 Double Unders

50 Burpees

25 Toes to Bar

20160725

AMRAP 20:

Choose ONE:

Run

Row

Bike

Swim

Rest 6 to 8 Hours

Clean & Jerk - 7 singles, moderately heavy

Pause Front Squat - 5x5, moderately heavy

Bench Press - 5x5, moderately heavy

Legless Rope Climb - 7 sets

20160724

Recovery Day

20160723

Snatch Pull - 5x3, moderate

Pause Back Squat - 5x3, moderate

Bench Press - 5x3, moderate

Weighted Pull Up - 5x3, moderate

20160722

AMRAP 25:

Run 800m

50 Pistols

20160721

5 Rounds for Reps:

Dumbbell Shoulder Press

Strict Pull Up

Then

3 Rounds for Reps:

Dumbbell Bench Press

Dumbbell Bent Over Row

20160720

AMRAP 20:

10 Dumbbell Cluster (45#)

20 Burpee Box Jump (24")

Run 400m

20170719

5 Rounds for Repetitions

Strict Handstand Push Up

Single Leg Squat, Left

Single Leg Squat, Right

Strict Pull Up

Then

5 Rounds for Repetitons:

Push Up

20160718

Recovery Day

20160717

Clean & Jerk - max

Pause Front Squat - max

Shoulder Press - max

20160716

Row :45, Rest 3:00

*repeat until pace/form deteriorate

20160715

Snatch - Max

Back Squat - 90%/1x5

Bench - 90%/1x5

20160714

Recovery Day

20160713

Clean & Jerk - Max

20160712

Recovery Day

20160711

Run 20:00

Rest 3 to 4 Hours

AMRAP 12

10 Push Jerk (135#)

20 GHD Situp

50 Double Under

20170710

Clean & Jerk - 90%/1x3

Front Squat - 2RM

Shoulder Press - 85%3x3

Weighted Pull Up - 3x10

20160709

5 Rounds:

Run 400m

15 Overhead Squat (95#)

Rest 6 to 8 Hours

Row 1000m, Rest 3:00

*repeat until pace/form deteriorates (3-6 reps)

20160708

Clean & Jerk - 90%/1x3

Clean Pull - 90%/5x4

Handstand Pushup - 7 sets

Weighted Ring Dip - 3x6

20160707

Recovery Day

20160706

5 rounds

Run 1:00, Rest 2:00

2 rounds

Run :30, Rest 1:00

Rest 6 to 8 Hours

Snatch - 90%/1x3

Back Squat - 85%/3x3

Bench - 85%/3x3

Strict Handstand Pushup - 3 sets

20160705

AMRAP 13:

3 Muscle Up

6 Kettlebell Swing (2 pd)

12 Box Jump (30")

20160704

Clean & Jerk - 80%/1x5

Clean Pull - 85%/5x5

Handstand Push Up - 7 sets

Weighted Dips - 3x10

20160703

Recovery Day

20160702

Recovery Day