20161031

Row 1000m, Rest 2:00

*repeat until pace/form deteriorates

Rest 6 to 8 Hours

Strict Handstand Push Up - 5 sets

Back Squat - 60%/2x3

Shoulder Press - 5x3, heavy

Dips - 3 sets

Strict CTB Pull Up - 3 sets

20161030

Snatch - 7x1, heavy

Snatch Pull - 100%/3x3

Back Squat - 4x2, heavy

Rest 6 to 8 Hours

3 rounds of:

10 Clean & Jerk (135 or ~50%)

20 Calorie Row

20161029

Back Squat - 60%/2x3

Shoulder Press - 7x3, moderately heavy

20161028

Clean & Jerk - 7x1, heavy

Front Squat - 87%/3x4

Rest 6 to 8 Hours

AMRAP 8:

50 Double Unders

10 Bar Facing Burpees

15 Kettlebell Swing (2 pd)

20161027

Recovery Day

20161026

Clean & Jerk - 7x1, Heavy
Back Squat - 90%/3x3


Rest 6 to 8 Hours


30 Muscle Ups
*10 minute time cap

20161025

200 Double Unders

6 Rounds:

5 Kettlebell Swing (2 pd)

10 Toes 2 Bar

15 Burpees

200 Double Unders

*15 Minutes Time Cap

Rest 6 to 8 Hours

Back Squat - 60%/2x3

Strict Handstand Push Up - 5 sets

Bench - 7x3, Heavy

Strict CTB Pull Up - 7x3, Heavy

20161024

APFT

20161023

Run 15 minutes, moderate intensity

20161022

Snatch - 70%/1x7

Back Squat - 70%/2x3

Rest 6 to 8 Hours

3 Rounds:

10 Overhead Squat (135, ~50%)

500m Row

*moderate intensity

20161021

Run, 23 minutes, moderate intensity

Rest 6 to 8 Hours

Shoulder Press - 5x5, moderate weight

Strict Chest to Bar Pull Ups - 75% of last time, 3 sets

Push Ups - 3x:30

20161020

AMRAP 12:

10 Box Jump (24")

Run 25m

10 Single Arm Burpees

Run 50m

10 Pistols

Run 25m

10 Kettlebell Swing (53#)

Run 50m

Rest 6 to 8 Hours

Jerk - 7x1, 80-87% 1RM

Front Squat - 87%/2x2

Jerk Dip Squat - 110%/3x3

20161019

Run 20 minutes, moderate intensity

20161018

Clean & Jerk - 80%, 82%, 84%, 87%/1x3

Back Squat 70%/2x3

Rest 6 to 8 Hours

AMRAP 12:

50 Double Unders

10 Kettlebell Swing (2 pd)

10 CTB Pull Up

20161017

Recovery Day

20161016

Run 1:00 on, 2:00 off

Run :30 on, 1:00 off

*repeat each portion until pace/form deteriorates, then decrease interval time

Rest 6 to 8 Hours

Back Squat 60%/2x3

Shoulder Press - 5x5

Weighted CTB Pull Up - 5x5

Push Up - 1x2, 2x1, 2x:30

20161015

Snatch - 70%, 72%, 74%, 77%, 74%, 72%

Back Squat - 90%/3x3

Rest 6 to 8 Hours

15-12-9-6-3-1

Power Clean (155# or ~50%)

One Arm Burpee

20161014

Run 4:00, Rest 2:00

*Repeat until pace/form deteriorates

20161013

Recovery Day

20161012

Jerk - 80%/1x2, 90%/1x5

Front Squat - 84%/3x3

Rest 6 to 8 Hours

10 Toe 2 Bar

1 Chest to Bar Pull Up

9 T2B

2 CTB Pull Up

...

1 T2B

10 CTB Pull Up

20161011

Run 13 minutes

Rest 6 to 8 Hours

Strict Handstand Push Up - 5 sets

Strict CTB Pull Up - 5x5

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

20161010

Clean & Jerk - 75%/2, 80%, 83%, 85%, 83%, 80%

Clean Pull - 100%/3x5

Back Squat - 70%/2x3

Rest 6 to 8 Hours

AMRAP 13:

10 Kettlebell Swing

15 Push Press (95# or ~40%)

20 Calorie Row

20161009

7 Rounds:

In 1:30

4x25m Sprint

Max Burpees

Rest 5:00 Between Efforts

20161008

Run 800m, rest 2:30

*repeat until pace/form deteriorates

Rest 6 to 8 Hours

Back Squat - 60%/2x3

CTB Pull Up - 5x5

Dips - 5x5

20161007

Snatch - 75%/2, 80%/1, 83%/1, 85%/1, 83%/1, 80%/1

Back Squat - 85%/4x4

20161006

Run 2 miles

Rest 6 to 8 Hours

Strict Handsrand Push Up - 5 sets

Strict Chest to Bar Pull Up - 5 sets

Push Ups - 2:00, 2x1:00, 2x:30

20161005

Recovery Day

20161004

Jerk - 78%/3x3, 81%/3x2

Front Squat - 81%/4x5

Rest 6 to 8 Hours

AMRAP 10:

10 Toes to Bar

20 Burpee Lateral (20")

20161003

Sprint Stairway, Rest 1:30

Rest 6 to 8 Hours

Strict Handstand Push Up - 5 sets

Strict Chest to Bar Pull Up - 3 sets

Push Up - 2:00, 2x1:00

20161002

2 Position Clean & Jerk - 77%/2x2, 81%/2x3

Clean Pull - 90%/3, 95%/3, 100%/3x3

Back Squat - 70%/2x3

Rest 6 to 8 Hours

AMRAP 8:

10 Calorie Row

10 Push Press (115# or ~50%)

20161001

Run 2:30, Rest 1:30

Rest 6 to 8 Hours

Strict Handstand Push Up

Strict Chest to Bar Pull Up

Push Up

*3-7 sets