Sunday, November 29, 2015

20151130

AMRAP 20
7 Muscle Ups
14 Kettlebell Swing (2 pd)
28 Wall Ball (25#, 10')

Saturday, November 28, 2015

20151129

Snatch - 70%/2, 75%/2, 77%/1x2
Jerk - 73%/3x4
Clean & Jerk - 70%/2, 75%/2, 77%/1x2
RDL - 60% (of clean) x6x5

20151128

AMRAP 15:

10 Toes to Bar
10 Clusters* (95#)
10 Burpee Over Bar

*A cluster is a clean and thruster combination. Each repetition begins on the ground and ends in the overhead position. 

Thursday, November 26, 2015

20151127


Choose one:
Run
Row
Bike
Swim

:30 on, rest 2:00
Repeat until pace/form deteriorates

Rest 6 to 8 Hours

2-Position Snatch (floor, mid-thigh) - 70%/2x5
Snatch Pull - 86%/3x5
Push Press - 71%/5x5
Back Squat - 75%/3x3, 75%/2x2

20151126

Recovery Day

Tuesday, November 24, 2015

20151125

5 rounds:
30 sec max power snatch (115#)
30 sec max burpees
Rest 1 minute

Rest 6 to 8 hours
2 Position Clean - 70%/2x5
Snatch Deadlift - 95%/3x4
Front Squat - 70%/3x3, 75%/3x2
Bench - 75%/5, 80%/5, 85%/5

20151124

Recovery Day

Sunday, November 22, 2015

20151123

21-15-9
Chest to Bar Pull Up
Wall Ball (20#, 10')
Toes to Bar
Ring Dip

16 minute time cap

20151122

Snatch - 80%/1, 82%/1, 84%/1, 87%/1, 84%/1, 82%/1
Jerk - 80%/2x5
Clean & Jerk - 80%/1, 82%/1, 84%/1, 87%/1, 84%/1, 82%/1
RDL - (72% of clean)/6x5

Saturday, November 21, 2015

20151121

:90 on, :60 off
until pace/form deteriorates
Run
Row
Bike
Swim
Choose ONE

Thursday, November 19, 2015

20151120

Choose one:
:20 on, :10 off, 8 sets
Run
Row
Bike
Swim

Rest 6 to 8 hours
2-Position Snatch (floor, mid-thigh) - 77%/2, 81%/3
Snatch Pull - 98%/3x5
Push Press - 81%/5x5
Back Squat - 80%/5x2, 85%/4x3

20151119

Recovery Day

20151118

2-Position Clean (floor, mid-thigh) - 77%/2x2, 81%/2x3
Snatch Deadlift - 105%/5x5
Front Squat - 80%/4x3, 85%/4x3
Bench - 60%/5, 65%/5, 70%/5

Sunday, November 15, 2015

20151116

AMRAP 20
Run 400m
7 Muscle-Ups

20151115

Snatch - 75%/2, 80%/1, 83%/1, 85%/1, 83%/1, 80%/1
Jerk - 78%/3x5
Clean & Jerk - 75%/2, 80%/1, 83%/1, 85%/1, 83%/1, 80%/1
Romanian Deadlift - 70%(of clean)/7x5

Saturday, November 14, 2015

20151114

Run, Row, Bike, or Swim;
4:00 on, 2:30 off; 2:00 on, 1:30 off
*Complete 4:00 repeats before starting 2:00 repeats
*Recommended 2-5 intervals for each duration

Thursday, November 12, 2015

20151113

50 Hand Stand Push Ups
*At the beginning of each minute perform 20 double unders

Rest 6 to 8 hours

2-Position Snatch (floor, mid-thigh) - 75%/2, 80%/3
Snatch Pull - 96%/5x5
Push Press - 78%/5x5
Back Squat - 75%/5x2, 80%/5x3

20151112

Rest Day

Tuesday, November 10, 2015

20151110

2-Position Clean (floor, mid-thigh) - 75%/2, 80%/3
Clean Deadlift - 105%/5x5
Front Squat - 75%/5, 80%/4x2, 85%/3x2
Bench - 75%/5, 85%/3, 95%/1

Saturday, November 7, 2015

20151109

AMRAP 12:
30 Wall Ball (20#, 10')
15 Chest to Bar Pull Up

20151108

row 2k

rest 6 to 8 hrs

Snatch - 70%/3, 75%/2, 80%/1, 85%/1, 80%/1, 75%/1
Jerk - 75%/3x5
Clean & Jerk - 70%/3, 75%/2, 80%/1, 85%/1, 80%/1, 75%/1
Romanian Deadlift - 68%(of clean)/8x5

20151107

AMRAP 25:
Row 15 cal
20 Burpee
25 Box Jump (24")
30 Double Unders

Friday, November 6, 2015

20151106

3-Postion Snatch (floor, knee, mid-thigh) - 70%/2, 75%/3
Snatch Pull - 93%/5x5
Push Press - 75%/5x5
Back Squat - 65%/6, 70%/6, 75%/6, 80%/5x2

20151105

Rest Day

Tuesday, November 3, 2015

20151104

Run 100m
Row 150m
Swim 25m
Bike 500m

Repeat until pace/form deteriorates

Rest 6 to 8 hours

3-Position Clean (floor, knee, mid-thigh) - 70%/2, 75%/3
Snatch Deadlift - 100%/7x2, 100%/5x3
Front Squat - 65%/6, 70%/5, 75%/5, 80%/3x2
Bench - 80%/3, 85%/3, 90%/3

20151103

Rest Day