20160930

Snatch - 80%/2x5

Snatch Pull - 90%/3, 95%/3, 100%/3

Back Squat - 80%/5x6

Rest 6 to 8 Hours

Run 2 miles

20160929

Recovery Day

20160928

Jerk - 80%/2x5

Front Squat - 78%/4x6

Strict Handstand Push Up - 7 sets

Strict Chest to Bar Pull Up - 5 sets

Push Up - 5 sets

20160927

Run 400m, Rest 1:00

*Repeat until pace/form deteriorates

20160926

2 Position Clean + Jerk - 77%/2x2, 80%/2x3

Clean Pull - 98%/4x4

Back Squat - 70%/2x3

Rest 6 to 8 Hours

AMRAP 12:

4 Muscle Up

16 Burpee

50 Double Under

20160925

Run 4:00, Rest 2:00

*repeat until pace/form deteriorates

Rest 6 to 8 Hours

Strict Handstand Push Up - 7 sets

Chest to Bar Pull Up - 5 sets

Push Up - 2:00, 4x1:00, 4x:30

20160924

Snatch Segment Pull (1", knee, hip, finish) + Snatch - 1+1x4 sets

Snatch - 75%/2x5

Back Squat - 75%/6x8

Rest 6 to 8 Hours

AMRAP 20:

2 Cal Row

2 Burpee Box Jump (24")

4 Cal Row

4 Burpee Box Jump

6 Cal Row

6 Burpee Box Jump

...

20160923

Run 2.5 miles

Rest 6 to 8 Hours

Strict Handstand Push Up - 7 sets

L Pull Up - 7 sets

Push Up - 2:00, 1:00x4, :30x2

20160922

Jerk - 78%/3x5

Front Squat - 75%/4x8

Rest 6 to 8 Hours

AMRAP 8

2 Muscle Up

4 Toes to Bar

20160921

Recovery Day

20160920

Clean& Jerk - 75%/1x5

Back Squat - 70%/2x3

Rest 6 to 8 Hours

Run 1:00

Rest 1:00

*repeat until pace/form deteriorates

20160919

Recovery Day

20160918

Run 3 miles

20160917

3 Position Snatch - 70%/2, 75%x3

Back Squat - 70%/6x10

20160916

Run 800m

Rest 2:30

*Repeat until pace/form deteriorates

Rest 6 to 8 Hours

Shoulder Press - 7x3

L Pull Up - 7 sets

Push Up - 7 sets

20160915

Recovery Day

20160914

Jerk - 75%/3x5

Front Squat - 70%/5x10

20160913

Recovery Day

20160912

2 Position Clean + Jerk - 75%/2, 80%/3

Back Squat - 70%/2x3

Rest 6 to 8 Hours

AMRAP 7:

7 Toes to Bar

7 Kettlebell Swing (70#)

7 Chest to Bar Pull Up

20160911

Run 2 miles

Rest 6 to 8 Hours

Strict Handstand Push Up - 7 sets

Shoulder Press - 5x10

Strict Chest to Bar Pull Up - 5 sets

Push Ups - 5 sets

20160910

3 Position Snatch - 70%/2, 75%x3

Snatch Pull - 93%/5x5

Back Squat - 70%/2x3

Rest 6 to 8 Hours

AMRAP 7:

5 Clean & Jerk (135 or ~50%)

10 Burpees

20160909

4 rounds of

Run 2:00

Rest 2:00

Then

5:00 of

20 Burpees

Run 400m

Then

5:00 of

20 Kettlebell Swing

Run 400m

Then

5:00 of

20 Mountain Climbers

Run 400m

20160708

Jerk - 70%/3x2, 75%/3x3

Front Squat - 70%/5x8

Rest 6 to 8 Hours

Run 400m

Rest 3 minutes

*Repeat until pace/form deteriorates

20160907

Strict Handstand Push Up - 7 sets

Strict Chest to Bar Pull Up - 5 sets

Push Up - 5 sets

20160906

Recovery Day

20160905

3-Position Clean + Jerk - 70%/2, 75%/3

Back Squat - 70%/6x8

Rest 6 to 8 Hours

21-15-9

Kettlebell Swing (2pd)

Shoulder to Overhead (115# or ~40%)

Burpee

20160904

AMRAP 20:

10 Power Snatch (95 or ~40%)

20 Burpee

500m Row

Rest 6 to 8 Hours

Strict Handstand Push Up - 7 sets

Bench - 10x5

Shoulder Press - 5x10

Strict Chest to Bar Pull Up - 5x10

Push Ups - 5 sets

20160903

3-Position Snatch - 65%/2, 70%/3

Snatch Pull - 90%/7x2, 90%/5x3

Back Squat - 70%/2x3

Rest 6 to 8 Hours

Run 5:00, Rest 2:30

*repeat until pace/form deteriorates

*recommended 2-4 repeats

20160902

AMRAP 8:

1-3-5-7-9...

Chest to Bar Pull Up

Burpee

Toes to Bar

Rest 6 to 8 Hours

Strict Handstand Push Up - 7 sets

Bench Press - 4x5

Shoulder Press - 10x5

Strict Chest to Bar Pull Up - 5 sets

Push Up - 5 sets

20160901

Jerk - 75%/2x7
Front Squat - 70%/5x6

Rest 6 to 8 Hours

Choose ONE:
AMRAP 15:
Run
Row
Bike
Swim