20170829

AMRAP 12:

10 squats

Run 30 yards

10 Kettlebell Swing

Run 100 yards

10 Box Jump

Run 30 yards

10 Burpees

Run 100 yards

RPE 14-16% max effort

20170828

AMRAP 20:

10 Toes to Bar

20 Burpees

30 Calorie Row

Rest 6 to 8 Hours

Strict Handstand Push Up - 5 sets, 3-5 reps, RPE 8-9

Bench Press - 5x3, 80-85%

L Pull Up, Pull Up, Ring Dip, Chin Up - 3x8-12, moderately heavy

20170827

Run 2:00, Rest 2:00, RPE 16-18

Repeat until pace/form deteriorates, 5-12 sets

20170826

Back Squat - 5x3, hard

Deadlift - 5x3, hard

Lunge - 3x8-12, moderately hard

20170825

3 Rounds, RPE 15:

21 Kettlebell Swing

12 Pull Up

500m Row

Rest 6 to 8 Hours

Strict Handstand Pushup - 5 sets, hard

Bench Press - 5x5, hard

L Pull Up, Pull Up, Strict Ring Dip, Chin Up - 3x8-12, moderate

20170824

Recovery Day

20170823

Recovery Day

20170822

Row 500, 85%, Rest 1:00

Repeat until pace/form deteriorates, 4-10 sets

Rest 6 to 8 Hours

Pistol - 3x8-12, moderate

Jumping Alternating Lunge - 30, followed immediately by 20 squats 

Superman, Back Extension - 3x8-12, moderate

20170821

Airdyne :30 on, 4:00 off, 100%

*repeat until pace/form deteriorates, 3-6 sets

Rest 6 to 8 Hours

Strict Handstand Push Up - 5 sets

Bench Press - 5x5, hard

L Pull Up, Pull Up, Chin Up, Ring Dip - 3x8-12, moderate

20170819

Strict Handstand Push Up - 5x2-5, hard

Bench Press - 3x5-8, moderate

Pull Up, Chin Up, Ring Dip - 3x8-12, moderate

20170818

Front Squat - 5x3, hard

Clean Pull - 100%/5x2, 110%/5x3

Back Extension - 3x10-20

Rest 6 to 8 Hours

AMRAP 4:

10 Thruster (easy)

10 Pull Ups

10 Toes to Bar

Rest 2:00

AMRAP 3:

Rest 2:00

AMRAP 2:00

*same format for each

20170817

Strict Handstand Push Up - 5 sets

Bench Press - 5x5, moderate

L Pull Up, Pull Up, Ring Dip, Chin Up - 3x8-12, moderate

20170816

Run 4 miles, easy pace

20170815

Front Squat - 75%/5, 80%/3, 85%/3, 90%/1, 93%/1

Snatch Deadlift - 110%/5x4

Pistol - 3x8-12, moderate

20170814

Strict Handstand Push Up - 5 sets

Bench Press - 5x5, 75%

L Shaped Pull Up - 3x8-12, moderate

Strict Ring Dip - 3x8-12, moderate

Strict Chin Up - 3x8-12, moderate

Rest 6 to 8 Hours

AMRAP 20, RPE 16:

5 Muscle Ups

10 Toes to Bar

15 Burpees

20 Calorie Row

20170813

Back Squat - 70%/5, 75%/5, 80%/5x3

Clean Deadlift - 105%/5, 115%/5x4

Rest 6 to 8 Hours

Row :30, Rest 4:00, 100%

Repeat until pace/form deteriorates, 5-10 sets

20170812

Strict Handstand Push Up - 5 sets

Bench Press - 75%/5x5

L Shaped Pull Up - 5 sets

Ring Dip, Chin Up - 3x8-12

Rest 6 to 8 Hours

Row 1,000m, 80%, rest 1:1

Repeat until pace/form deteriorates, ~3-6

20170811

Recovery Day

20170810

Row 16 miles, easy

20170809

Back Squat - 75%/5x3

Clean Deadlift - 115%/5x3

50 Wall Ball

250m Row

30 Wall Ball

500m Row

20 Wall Ball

1000m Row

RPE 16 - recommend 20# ball, 10' target 

20170808

Strict Handstand Push Up - 5 sets

Bench Press - 4x5, ~80%

Pull Up, Ring Dip, Chin Up, Push Up - 3x8-13, moderate

3 Rounds:

In 3:00:

20 One Arm Dumbbell Snatch, Alternating, ~50% or 50#

20 Toes to Bar

Assault Bike Calories

Rest 2:00 between rounds

20170807

Clean & Jerk - Heavy Single

AMRAP 15:

5 Pull Up

10 Kettlebell Swing (~70#)

15 Burpees

RPE 14

20170806

Snatch - Heavy Single

Dumbbell Shoulder Press, Pull Up, Ring Dip, Chin Up - 3x8-12, moderate

20170805

Recovery Day

20170804

Recovery Day

20170803

Snatch - 70%/1, 75%/1, 80%/1, 85%/1x3

Clean & Jerk - Heavy Single, (85%/1, 90%/1, 95%/1)x2(%HS)

Back Squat - 70%/3, 75%/3, 80%/3x3

20170802

Snatch - 70%/1, 75%/1, 80%/1, 85%/1, 90%/1

Clean & Jerk - Heavy Single, (85%/1, 90%/1, 95%/1)x2(%HS)

Back Squat - 70%/3, 75%/3, 80%/3x3

Broad Jump - 3x3

20170801

Strict Handstand Push Up - 5 sets, RPE 8-9

Pull Up, Ring Dip, Dumbbell Shoulder Press, Chin Up - 3x8-12, moderate

Weighted GHD Sit Up - 3x10-20, moderate

Push Up - 3 max sets

20170731

Snatch - Heavy Single; (85%/1, 90%/1, 95%/1)x2(%HS)

Clean & Jerk - 70%/1, 75%/1, 80%/1, 85%/1x3

Front Squat - 70%/3, 80%/3, 85%3, 90%/3x2

Back Squat Jump - 20%/3x3

Back Extension - 3x5, moderate