20171009

Run, row, bike, or swim

1:00 on, 1:00 off, RPE 16-18

Repeat until pace/form deteriorates, aim for 10-20 sets

Rest 6 to 8 Hours

Back Squat - 8x1-3, RPE 8-10

Snatch 80%/1x3

Snatch Deadlift - 100%/5x3

20171008

Run, row, bike, or swim

15:00, RPE 9-10

20171007

Run 20:00, RPE 9-10

Rest 6 to 8 Hours

Push Up - 22-22-30-30-24-24-18-18-58, rest ~:45

Shoulder Press - 8x1, RPE 9-10, 3x8-12, RPE 7-8

Pull Up, Chin Up - 3x8-12, hard

Situp - 2:00 max reps

20171006

Run 400mx2, 800mx2, 400mx2, RPE 16-18, walk 100-200m between efforts

Rest 6 to 8 Hours

Front Squat - 8x1, RPE 9-10, 2x8-12, RPE 7

Clean Deadlift - 3x5, RPE 7-8

Clean Pull - 105%/5x2

20171005

Recovery Day

20171004

Recovery Day

20171003

5 Rounds, RPE 16:

10 Pull Ups

10 Burpee Box Jump (24")

10 Toes to Bar

50 Double Unders

Rest 6 to 8 Hours

Push Ups - 45-55-35-30-55+, rest 60 seconds

Shoulder Press - 92%/2x8

Pull Up - 92%/2x8

Ring Dip, Chin Up - 3x8-12, hard

Sit Up - 2:00 max reps

20171002

Run 800m hard, jog 400m, 4 sets

Rest 6 to 8 Hours

Back Squat - 85%/3x5

Trap Bar Deadlift - 85%/3x3

20171001

Run 2.5 miles, hard

20170930

Push Up - max reps

Bench Press - 85%/2-3x8

Bent Over Row - 3x3, very hard

20170929

Run 400, walk 100m
Run 400m, walk 100m
Run 800m, walk 200m
Run 800m, walk 200m
Run 400m, walk 100m
Run 400m, walk 100m

RPE for 400m 18, RPE for 800m 16, aim for a 1:1 or better work:rest

Rest 6 to 8 Hours

Front Squat - 8x2, very hard
Clean Pull - 5x5, hard

20170928

Recovery Day

20170927

Run 18 minutes, RPE 14

Rest 6 to 8 Hours

Push Ups: 20-20-24-24-20-22-22-50, rest 0:45
Shoulder Press - 8x2, very hard
Pull Up - 8x2, very hard
Ring Dip, Chin Up - 2x8-12, hard
Sit Up - 2:00 max reps

20170926

Recovery Day

20170925

Run 3:00, Rest 2:00, RPE 16-18

Rest 6 to 8 Hours

Hang Clean and Power Jerk - 70%/2x3
Front Squat - 8x3, very hard
Clean Pull - 3x5, hard

20170924

Push Ups: 19-19-22-22-18-18-22-45+; rest 0:45
Shoulder Press - 8x2, very hard
Pull Up - 8x3, very hard
Chin Up, Shoulder Press - 2x8-12, hard
Sit Up - 2:00, max reps

Rest 6 to 8 Hours

5 Rounds for time, RPE 14
20 Burpees
20 Box Jumps
Run 400m

20170923

Run 2 miles, RPE 14

20170922

Run 2x400 @90%, 2x800 @80%, 2x400 @ 90%, rest 1:00-2:00

Push Ups - 36-40-30-24-41; rest 1:00

Shoulder Press - 5x5, hard

Pull Up - 5x5, hard

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

Power Jerk - 5x3, moderate

20170921

Recovery Day

20170920

Recovery Day

20170919

Push Up - 29-33-29-29-43, rest 2:00

Shoulder Press - 5x3, very hard; 2x8, hard

Pull Up - 5x5, hard

L Pull Up, Ring Dip - 2x8-12, hard

Sit Up: 2:00 max reps

20170918

Run 15 minutes, RPE 16

Rest 6 to 8 Hours

High Hang Snatch - 3x3, hard

Back Squat - 3x3, hard

Snatch Deadlift - 3x5, hard

20170917

Recovery Day

20170916

Recovery Day

20170915

Run 1200m, rest 4:00, RPE 16

Repeat until pace/form deteriorates, 3-6 sets

Rest 6 to 8 Hours

High Hang Clean - 5x3, hard

Front Squat - 4x2, very hard, 2x8-12, hard

Clean Deadlift - 5x5, hard

20170914

3 Rounds:

10 Burpee Box Jump Over

20 Toes to Bar

30 Calorie Row

40 Double Unders

RPE 14-16

Rest 6 to 8 Hours

Push Ups: 25-29-25-25-36+; rest 90 sec between sets

Strict Handstand Push Up - 4 sets

Bench Press - 5x5, hard

Weighted Pull Up - 5x5, hard

L Pull Up, Chin Up, Bicep Curl, Ring Dip - 3x8-12, hard

Situp - 2:00, max reps

20170913

Recovery Day

20170912

Run 2.5 miles, RPE 14

Rest 6 to 8 Hours

Back Squat - 5x3, very hard, 2x10, hard
Snatch Deadlift - 5x5, very hard, 2x10, hard
Sit Up - max reps in 2:00

20170911

5 rnds:
15 Pull Ups
15 Burpees
15 Toes to Bar
15 Dumbbell Push Press (~40#)
RPE 15, 20 minute time cap

Rest 6 to 8 Hours

Push Ups - 21-25-21-21-32, rest 60 seconds between sets
Shoulder Press - 5x3, very hard, 2x8-12, hard
Weighted Pull Up - 5x5, very hard
L Pull Up, Chin Up, Biceps Curl, Ring Dip - 3x8-12, hard

20170910

Run 1:00, rest 1:00, RPE 18

*repeat until pace/form deteriorates, 10-20 sets

Rest 6 to 8 hours

High Hang Clean - 5x3, moderate

Front Squat - 5x2, hard, 2x10, moderate

Clean Deadlift - 5x5, hard

20170909

Push Up - 22-30-20-20-28+, rest 2:00

Shoulder Press - 5x3, hard

Pull Up - 5x5, hard

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

Sit Up - 2:00 max effort

20170908

Recovery Day

20170907

Run 20:00, RPE 16

Rest 6 to 8 Hours

Back Squat - 5x3, hard

Deadlift - 5x3, hard

20170906

AMRAP 10:

3 Muscle Up

6 Burpee Box Jump Over (24")

12 Toes to Bar

Rest 6 to 8 Hours

Strict Handstand Push Up - 5 sets

Bench Press - 5x5, moderate

Weighted Pull Up - 4x5, hard

L Pull Up, Chin Up, Biceps Curl - 3x8-12, moderate

Push Up - 15-20-15-15-25+

Sit Up - 2:00, max reps 

20170905

Run 800m, Rest 1:1, 80% effort

Repeat until pace/form deteriorates, 3-8 sets

Rest 6 to 8 Hours

High Hang Clean - 3x3, moderate

Front Squat - 5x3, hard

Clean Pull - 3x5, hard

20170904

Strict Handstand Push Up - 5 sets, hard

Bench Press - 5x5, hard

Weighted Pull Up - 3x5, hard

L Pull Up, Chin Up, Biceps Curl - 3x8-12, moderate

Push Up - 14-18-14-14-20+

Sit Up - 2:00, max reps

20170903

Recovery Day

20170902

Recovery Day

20170901

Run 4:00, Rest 2:00, RPE 14-16

Repeat until pace/form deteriorates, 3-6 sets

Rest 6 to 8 Hours

Back Squat - 5x3, hard

Snatch Pull - 90%/5x3

20170830

Strict Handstand Pushup - 5 sets

Bench Press - 80%/5x5

Pull Up - 4x5, hard

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

Push Up, Sit Up - 1x1:00, max reps

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

20170730

Run 7.5 miles, easy

20170729

Strict Handstand Pushup - 5 sets

Bench Press - 5x5, mod heavy

Pull Up - 5x8-12, moderate

Push Up, Curl - 3x8-12, moderate

L Sit - max hold

20170728

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%/3x4

Back Extension - 3x5, heavy

20170727

Recovery Day

20170726

Recovery Day

20170725

Recovery Day

20170724

Snatch - Heavy Single; (85%/1, 90%/1, 95%/1)x2(% of heavy single)

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

Front Squat - 70%/3, 80%/3, 85%/3x3

Back Extension - 3x5, moderate

Jumping Back Squat - 20%/3x3

20170723

Recovery Day

20170722

Run 10k, moderate pace

20170721

Strict Handstand Push Up - 5 sets

Weighted Pistol - 3x3-5, heavy

L Pull Up, Shoulder Press, Pistol, Dip, Body Row - 3x8-12, moderate

20170720

Recovery Day

20170719

Run 25 minutes, moderate pace

20170718

Strict Handstand Push Up - 5 sets

Pistol - 3x8-12, moderate

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

Words of wisdom: http://www.catalystathletics.com/article/133/Weightlifting-Program-Design-Feelings-vs-Planning/

20170717

Run 40 minutes, easy pace

20170716

Back Squat - 70%/3, 75%/3, 80%/3, 85%/3, 90%/3, 3RM

Strict Handstand Push Up - 5 sets

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

20170715

Recovery Day

20170714

Recovery Day

20170713

Power Snatch - 70%/2, 75%/2, 80%/2, 85%/2, 2RM

Power Jerk - 70%/2, 75%/2, 80%/2, 85%/2, 2RM

Overhead Squat - 70%/2, 75%/2, 80%/2, 85%/2, 2RM

Snatch Push Press - 70%/5, 75%/5, 80%/4, 85%/4x3

Dip, Pull Up, Shoulder Press, Chin Up - 3x8-12, hard

20170712

Clean - 70%/2, 75%/2, 80%/2, 85%/2, 2RM

Clean Pull - 100%/3, 105%/3, 110%/3x2

Front Squat - 70%/3, 75%/3x2, 80%/3, 85%/3

Good Morning - 3x5, moderate

Pistol - 3x8-12, moderate

20170711

Jerk - 70%/2, 75%/2, 80%/2, 85%/2, 2RM

Power Clean - 70%/2, 75%/2, 80%/2, 85%/2, 2RM

Push Press - 70%/5, 75%/4, 80%/3, 85%/3, 3RM

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

20170710

Snatch - 70%/2, 75%/2, 80%/2, 85%/2, 2RM

Snatch Pull - 100%/3, 105%/3, 110%/3x2

Back Squat - 70%5, 75%/5x2, 80%/5, 5RM

Stiff Legged Deadlift - 3x5, hard

Back Squat Jump - 20%/3x3

20170709

Recovery Day

20170708

Snatch + Overhead Squat - 1+1RM

Clean + 2 Jerk - 1+2RM

Back Squat - 70%/3, 80%/3, 85%/3, 90%/3

Pull Up, Dip, Bent Over Row, Shoulder Press, Push Up, Chin Up - 2-3x8-12, moderate

20170707

Recovery Day

20170706

Power Snatch - 70%/2, 75%/2, 80%/2, 85%/2x4

Power Jerk - 70%/2, 75%/2, 80%/2, 85%/2x4

Overhead Squat - 70%/2, 75%/2, 80%/2, 85%/2x4

Snatch Push Press - 70%/5, 75%/5, 80%/4x4

Pull Up, Bent Over Row - 3x8-12, hard

20170405

Clean - 70%/2, 75%/2, 80%/2, 85%/2x4

Clean Pull - 100%/3, 105%/3x3

Front Squat - 70%/3, 75%/3x2, 80%/3x2

Good Morning - 3x5, moderate

Pistol - 3 sets

20170704

Jerk - 70%/2, 75%/2, 80%/2, 85%/2x4

Power Clean - 70%/2, 75%/2, 80%/2, 85%/2x4

Push Press - 70%/5, 75%/4, 80%/3, 85%/3x4

Shoulder Press, Push Up - 2-3x8-12, moderate

20170703

Snatch - 70%/2, 75%/2, 80%/2, 85%/2x4

Snatch Pull - 100%/3, 110%/3x3

Back Squat - 70%/5, 75%/5x2, 80%/5x2

Stiff Legged Deadlift - 3x5, heavy

Back Squat Jump - 20%/5x3

20170702

Recovery Day

20170701

Snatch + Overhead Squat - 1 + 1RM

Clean & Jerk - 1 + 2RM or 2 + 1RM

Back Squat - 70%/3, 75%/3, 80%/3, 85%/3

Squat Box Jump, 4x5, heavy

Barbell Lunge - 3x5, heavy

Shoulder Press, Pull Up, Dip, Bent Over Row, Push Up, Bicep Curl - 3x8-12, moderate

20170730

Power Snatch, Power Jerk, Overhead Squat - 70%/2, 75%/2, 80%/2x5

Snatch Push Press - 70%/5, 75%/5x5

20170629

Strict Handstand Push Up - 5 sets

Bench Press - 5x5, heavy

Dips, Shoulder Press, Curl, Push Up, Sit Up - 3x10-15, medium

20170628

Clean - 70%/2, 75%/2, 80%/2x5

Clean Pull - 100%/3x4

Front Squat - 70%/3, 75%/3x4

Good Morning - 3x5, heavy

Pull Up, Bent Over Row, Bicep Curl - 3x8-12, moderate

V Up - 3x8-12, moderate

20170627

Jerk - 70%/2, 75%/2, 80%/2x5
Power Clean - 70%/2, 75%/2, 80%/2x5
Push Press - 70%/5, 75%/4, 80%/3x5
Dip, Push Up, Shoulder Press - 3x8-12, moderate
L-Sit - 3 sets

20170626

Snatch - 70%/2, 75%/2, 80%/2x5

Snatch Pull - 100%/3x4

Back Squat - 70%/5, 75%/5x4

Stiff Legged Deadlift - 3x5, heavy

Back Squat Jump - 20%/3x5

20170625

Run 25 minutes, easy

20170624

Hang Snatch - 3x3, moderate

Snatch Pull - 3x3 heavy

Pause Back Squat - 3x1, heavy

L Sit - 3 sets

20170623

6-10x Sprint 200m, rest 2-6x sprint time

20170622

8 rnds, :20 on, :10 off

Squat

Ball Slam

Push Up

Row 4:00

Rest 6 to 8 Hours

Strict Handstand Push Up - 5 sets

Bench Press - 5x3-5, heavy

Pull Up, Dip, Chin Up, Push Up - 3-8-12, moderate, 3 min rest

V Up - 3x10-15, moderate, 1 min rest

20170621

Deadlift - 5x3, heavy

Press - 5x3, heavy

20170620

5 Rounds, 80% Effort:

10 Ball Slams

5 Pull Up

10 Ball Slams

5 Toes to Bar

10 Ball Slams

5 Dip

Rest 6 to 8 Hours

Clean & Jerk - 5x1, heavy single

Front Squat - 5x1, heavy single

Front Squat - 3x8-10, moderately heavy

Dumbbell Front Rack Lunge, Pistol - 3x10-15, moderate

L Sit - 3 sets

20170619

AMRAP 12:

10 Box Jump

Run 100'

10 Burpees

Run 300'

10 Squat

Run 100'

10 Kettlebell Swing

Run 300'

Rest 6 to 8 Hours

Strict Handstand Push Up - 5 sets, moderately heavy

Bench Press - 5x3-6, moderately heavy

Pull Up, Dip, Chin Up, Bicep Curl, Push Up, GHD Sit Up - 2-3x10-15, moderate

20170618

Recovery Day

20170617

Back Squat - 5x4, heavy

Tabata Power Clean (moderate), Burpee; alternate exercises for 8 intervals of each exercise

20170616

Recovery Day

20170615

Shoulder Press, Dip, Push Up - 2x10-15

L Sit - 3 sets

20170614

Power Clean- 5x2, moderately heavy

Clean Pull - 3x3, heavy

Pull Up, Bent Over Row, Sit Up - 2x10-15, moderate

20170613

Jerk - 4x2, moderately heavy

Push Press - 3x3, moderately heavy

Dip, Dumbbell Shoulder Press, V Up - 2x10-15, moderate

20170612

Back Squat - 3x3, moderately heavy

Stiff Legged Deadlift - 3x5, moderately heavy

Nasties, Pistol, V Up - 2x10, moderate

20170611

Recovery Day

20170610

Power Clean - 5x3, heavy

Clean Pull - 5x5, heavy

Pull Up, Dumbbell Shoulder Press, Curl, Push Up, V Up - 2x10-15, moderate

20170609

Snatch - 5x1, heavy single
Clean & Jerk - 5x1, heavy single
Front Squat - 87%/3x4, 67%/8x3
Dumbbell Front Rack Lunge, Pistol, Deadlift - 3x10-15, moderate
GHD Sit Up - 3x10-15, moderate

20170608

Strict Handstand Push Up - 5 sets
Bench Press - 5x5, moderate
Dip, Shoulder Press, Push Up - 3x10-15, moderate
L-Sit - 3 sets

20170607

Power Snatch - 5x3, moderately heavy

Snatch Pull - 5x5, heavy

Pull Up, Bent Over Row, Chin Up - 3x10-15, moderate

GHD Sit Up - 3x10-15

20170606

Jerk - 5x3, heavy

Push Press - 5x6, mod heavy

Dip, Dumbbell Shoulder Press, Push Up - 3x10-15

L Sit - 3 sets

20170605

Back Squat - 83%/5x4, 70%/10x3

Stiff Legged Deadlift - 63%(of back squat)/8x4

Jumping alternating lunges, pistols, jumping back squat - 3 sets of 10-15, moderate

V Ups - 3 sets

20170604

Recovery Day

20170603

Recovery Day

20170602

Snatch - 5x1, heavy single

Clean & Jerk - 5x1, heavy single

Front Squat - 86%/3x4, 65%/8x3

Leg Extension, Leg Curl, Hip Abduction - 3x10-15, moderate

GHD Sit Up - 3x10-15, moderate

20170601

Handstand Pushup - 5 sets

Bench - 5x5, moderately heavy

Dip, Dumbbell Shoulder Press, Push Up - 3x10-15, moderate

V-up - 3 sets

20170531

Power Clean - 83%/3x5

Clean Pull - 100%/5x4

Pull Up, Bent Over Row, Chin Up - 3x10-15, moderate

L Sit - 3 sets

20170530

Jerk - 5x3, moderately heavy

Push Press - 6x5, moderately heavy

Dip, Dumbbell Shoulder Press, Push Up - 3x10-15, moderate

Sit Up - 3 sets

20170529

Back Squat - 80%/5x4, 70%/10x3

Stiff Legged Deadlift - 60%/8x4

Jumping Alternating Lunge, Romanian Deadlift, Pistol - 3x10-15, moderate

L Sit - 3 sets

20170528

20-30 minute jog, easy

20170527

Power Snatch - 70%/2x4

Snatch Pull - 100%/3x3

Pull Up, Ring Dip, Dumbbell Shoulder Press - 2x10-15, moderate

20170526

Snatch - 75-85%/1x5

Clean & Jerk - 75-85%/1x5

Front Squat - 80%/2x3

Lunge, pistol - 2x10-15, moderate

L-Sit - 3 max

20170525

Strict Handstand Push Up - 3 sets
Bench Press - 78%/3x3
Strict Ring Dip, Dumbbell Shoulder Press - 2x10-15, moderate
GHD Sit Up - 2 sets

20170524

Power Clean - 83%/2x4

Clean Pull - 105%/3x3

Pull Up, Bent Over Row - 2x10-15, moderate

GHD Sit Up - 3 sets

20170523

Jerk - 80%/2x4

Push Press - 83%/3x4

Dips, Dumbbell Shoulder Press - 2x10-15

L Sit - 3 sets

20170522

Back Squat - 80%/3x3

Stiff Legged Deadlift - 60%/5x3

Lunge, Pistol - 2x10-15, moderate

Sit Ups - 1x2:00 max

20170521

Recovery Day

20170520

Recovery Day

20170519

Snatch - 5x1, heavy
Clean & Jerk - 5x1, heavy
Front Squat - 85%/3x4, 65%/8x3
Dumbbell Front Rack Lunch, Pistol, Hip Abduction - 3x10-12, moderate
GHD Sit Up - 3 sets

20170518

Strict Handstand Push Up - 5 sets
Bench Press - 5x5, moderately heavy
Ring Dip, Dumbbell Shoulder Press, Push Up - 3x10-12, Moderate
L-Sit

20170517

Power Clean - 82%/3x5
Clean Deadlift (4" Riser) - 105%/5x4
Strict Pull Up, Bent Over Row, Chin Up - 3x10-12, moderate
GHD Sit Up - 3 sets

20170516

Push Press - 81%/6x5
Jerk - 78%/3x5
Strict Handstand Push Up - 3 sets
Strict Ring Dip, Dumbbell Shoulder Press, Push Up - 3x10-12, moderate

20170515

Back Squat - 77%/5x4, 65%/10x3 (increase each set)
Stiff Legged Deadlift - 55%(of BS)/8x4
Dumbbell Front Rack Lunge; Pistol; Romanian Deadlift - 3x10-12, moderate
L Sit - 3 sets

20170514

Recovery Day

20170513

Power Clean - 76%/3x5
Clean Deadlift (4" riser) - 103%/5x4

20170510

Power Snatch - 72%/3x5

Snatch Deadlift (3" Riser) - 102%/5x4

Pull Up, Bent Over Row, Chin Up - 3x10-12, moderate

GHD Sit Up - 3 sets

20170509

Strict Handstand Push Up - 5 sets, max reps
Jerk - 74%/3x5
Push Press - 79%/6x5
Dip - 3x12, moderate
Push Up - 3 sets, max reps
L Sit - 3 sets, max time

20170508

Back Squat 74%/5x4, 64%/10x3 (increase each set)

Stiff Legged Deadlift - 54%(of BS)/8x4

Lunge - 3x10, moderate (each leg)

Pistol - 3x10, moderate (each leg)

Romanian Deadlift - 3x10, moderate

GHD Sit Up - 3 sets, max reps

20170507

Recovery Day

20170506

Recovery Day

20170505

Power Snatch - 70%/3x5

Snatch Deadlift (3" Riser) - 100%/5x4

Pull Up, Bent Over Row, Chin Up - 3x10-12, moderate

L Sit - 3 sets

20170504

Strict Handstand Pushup - 5 sets

Bench Press - 70%/5x5

Dips, Dumbbell Shoulder Press, Push Up - 3x10-12, moderate

GHD Sit Up - 3 sets

20170503

Power Clean - 72%/3x5

Clean Deadlift on Riser (3") - 102%/5x4

Pull Up, Bent Over Row, Chin Up - 3x10-12, moderate

L Sit - 3 sets max

20170502

Strict Handstand Push Up - 5 sets, max reps
Jerk - 72%/3x5
Push Press - 77%/6x5
Dip - 3x12, moderate
Push Up - 3 sets, max reps
L Sit - 3 sets, max time

20170501

Back Squat 72%/5x4, 62%/10x3 (increase each set)

Stiff Legged Deadlift - 52%(of BS)/8x4

Lunge - 3x10, moderate (each leg)

Pistol - 3x10, moderate (each leg)

Romanian Deadlift - 3x10, moderate

GHD Sit Up - 3 sets, max reps

20170430

Recovery Day

20170429

Strict Handstand Push Up - 5 sets

Power Snatch - 70%/3x5

Snatch Deadlift (3" Riser) - 100%/5x4

Dips, Dumbbell Shoulder Press, Push Up - 3x10-12, moderate

20170428

Snatch - 5x1, heavy

Clean & Jerk - 5x1, heavy

Front Squat - 75%/3x4

Lunge, Single Legged Squat, Romanian Deadlift - 3x10-12, moderate

GHD Sit Up - 3 sets max reps

20170427

Power Clean - 70%/3x5

Clean Deadlift on Riser (3") - 100%/5x4

Pull Up, Bent Over Row, Chin Up - 3x10-12, moderate

L Sit - 3 sets max

20170426

Strict Handstand Push Up - 5 sets, max reps
Jerk - 70%/3x5
Push Press - 75%/6x5
Dip - 3x12, moderate
Push Up - 3 sets, max reps
L Sit - 3 sets, max time

20170425

Back Squat 70%/5x4, 60%/10x3 (increase each set)

Stiff Legged Deadlift - 50%(of BS)/8x4

Lunge - 3x10, moderate (each leg)

Pistol - 3x10, moderate (each leg)

Romanian Deadlift - 3x10, moderate

GHD Sit Up - 3 sets, max reps

20170424

APFT

20170423

Run 15 minutes, easy 

20170422

Recovery Day

20170421

Recovery Day

20170420

Run 2 miles, time trial

20170419

Back Squat - 70%2x3

3 Position Clean - 60%x5 sets

Shoulder Press - 5x5, moderately heavy

20170418

Run 400m, Rest 1:00, 85-90% of max pace

*repeat until pace/form deteriorates (8-13 sets)

20170417

Front Squat - 5x4, moderately heavy

3 Position Clean (MT, BTK, FL) - 5 sets, moderate

20170416

Run 1 mile, rest 4:00, 85-90% effort

*repeat until pace/form deteriorates, 3-5 repeats

20170415

Recovery Day

20170414

Push Press- 5x5, moderately heavy
Jerk Balance - 3x5, moderately heavy

20170413

Run 15:00, max effort

20170412

Back Squat - 5x5, moderately heavy
3-Position Snatch (MT, BTK, FL) - 5 sets, moderate

20170411

Run 1200m, Rest 3:00, 85%
*aim for 3 to 6 repeats

20170410

Recovery Day

20170409

Run 1:00, 1:00 of Push Ups, 95%
*aim for 10-20 repeats

20170408

5 rounds for reps of
Single Leg Squat, max reps (1 leg at a time)
Dumbbell Shoulder press, 50# (1 arm at a time)
Dumbbell Bent Over Row, 50# (1 arm at a time)
L Sit for time

Rest as long as needed between sets

20170407

Run 2.5 miles, 90%

20170406

Recovery Day

20170405

Run 4:00, Rest 2:00, 85%
*aim for 3-6 repeats

20170404

4x1:00 Push Up, 4x1:00 Sit Up, 4x:30 Push Up, 4x:30 Sit Up
Back Squat - 5x5, moderately heavy
Segment Snatch Deadlift + Snatch - 5x(1+1), moderate
Shoulder Press - 5x5, moderately heavy

20170403

Run 1 minute, jog 1 minute, 90%
*aim for 10 to 20 repeats

20170402

Recovery Day

20170401

Run 3 miles, max effort

20170330

Run 800m, Rest 2:30

Repeat until pace/form deteriorates (3-8 sets)

20170329

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

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

Back Squat - 5x5, moderate weight

3-Position Snatch - 3 sets, moderate 

Shoulder Press - 5x5, moderate

20170328

Run 400m, Rest 1:30

Repeat until pace/form deteriorates (5-10 sets)

20170327

2:00 Push Ups

2:00 Sit Ups

Push Press - 5x5, medium 

Jerk Balance - 5x3, medium

Clean Deadlift - 5x5, medium

20170326

Recovery Day

20170325

Run 2 miles

20170324

CrossFit Open 17.5

20170323

Recovery Day

20170322

Recovery Day

20170321

3 Position Snatch - 50%/3, 60%/2

Back Squat - 80%/2x3

Strict Handstand Push Up - 3 sets

20170320

CrossFit Games Open 17.4

20170319

Recovery Day

20170318

Recovery Day

20170317

3 Hang Clean (MT)+ 3 Jerk - 60%/1x3

Front Squat - 85%/1x3

Strict Handstand Push Up - 3 sets

20170316

60 Calorie Row

Rest 1:1

Repeat 3-5 times

20170315

Recovery Day

20170314

Hang Snatch (Mid Thigh) - 4x3, moderate

Back Squat - Heavy Single x3

Bench Press - 3x5, moderately heavy

20170313

16.4

AMRAP 13:

55 Deadlift

55 Wall Ball

55 Calorie Row

55 Handstand Push Up

20170312

Clean & Jerk - 80%/1x3

Front Squat - 85%/1x3

Strict Handstand Push Up - 3 sets

20170311

10 Rounds:

20 Calorie Row

20 Push Ups

20170310

CrossFit Games Open 17.3

20170309

Recovery Day

20170308

Recovery Day

20170307

Clean & Jerk - 80%/1x3

Front Squat - 80%/2x3

Strict Handstand Push Up - 3 sets

20170306

4 rounds:

75 Double Unders

15 Pull Ups

20170305

Snatch - 80%/1x3

Back Squat - 80%/2x3

Strict Handstand Push Up - 3 sets

20170304

Row 1:00, rest 1:00

Row 2:00, rest 2:00

Row 3:00, rest 3:00

Row 4:00, rest 4:00

Row 3:00, rest 3:00

Row 2:00, rest 2:00

Row 1:00

20170303

CrossFit Games Open 17.2

20170302

Row 20:00, easy

20170301

Recovery Day

20170228

Clean + 3 Jerk - 70%/1x3

Pause Front Squat - 80%/2x3

Strict Handstand Push Up - 5 sets

20170227

5 Rounds

15 Toes to Bar

30 Wall Ball

20170226

Strict Handstand Push Up - 5 sets

Bench Press - 7 sets, 3-5 reps, hard

Pull Up - 3 sets

Push Up - 3 sets

20170225

CrossFit Games Open 17.1

20170224

Snatch - 80%/1x3

Snatch Pull - 90%/3x3

Back Squat - 85%/1x3

Strict Handstand Push Up - 5 sets

20170223

Recovery Day

20170222

Power Jerk - 70%/2x3

Deadlift - 70%/2x3

Bench Press - 70%/2x3

AMRAP 7:

25 Toes to Bar

100 Double Unders 

20170221

15-12-9-6-3:

Clean

Handstand Push Up

20170220

4 Rounds:

Run 400m

20 Burpees

70% Effort

Clean & Jerk - 70%/2x3

Front Squat - 70%/2x3

Handstand Push Up - 3 sets, 70% effort

20170219

Recovery Day

20170218

Snatch - 70%/2x3

Back Squat - 70%/2x3

Bench Press - 70%/5x3 

20170217

AMRAP 12:

150 Wall Ball

90 Double Unders

30 Muscle Ups

20170216

5 Rounds:

15 Toes to Bar

30 Calorie Row

Strict Handstand Push Up - 5 sets

Chest to Bar Pull Up - 5 sets

Dumbbell Shoulder Press - 5x10, medium

20170215

Clean & Jerk - 7x1, hard

Clean Pull - 105%/5x3

Front Squat - 5x2, hard

AMRAP 10:

5 Shoulder to Overhead

10 Deadlift

15 Box Jump

20170214

Handstand Push Up - 5 sets

Bench Press - 5x5, hard

Pull Up - 5 sets

Ring Dips - 5 sets

GHD Sit Up - 3 sets

20170213

Jerk - 7x1, hard

Jerk Drive - 5x5, hard

AMRAP 7:00

3 Dumbbell Thruster

3 Pull Up

6 Dumbbell Thruster

6 Pull Up

9 Dumbbell Thruster

9 Pull Up

...

20170212

AMRAP 20:

5 Clean & Jerk

10 Bar Facing Burpee

15 Calorie Row

20170211

Snatch - 7x1, hard

Snatch Pull - 100%/3x3

Back Squat - 3x2, hard

Bench Press - 5x5, hard

9xRow 1:40, rest :20

*rest 2:00 after 5th interval, then back to :20 rest

20170210

Recovery Day

20160209

Clean & Jerk - 7x1, hard

Front Squat - 5x1, hard

Shoulder Press - 5x3, hard

AMRAP 7:

3 Dumbbell Clean & Jerk

3 Toes to Bar

6 Dumbbell Clean & Jerk

6 Toes to Bar

9 Dumbbell Clean & Jerk

9 Toes to Bar

...

20170208

Row 1:00, Rest 1:00

Row 2:00, Rest 2:00

Row 3:00, Rest 3:00

Row 4:00, Rest 4:00

Row 3:00, Rest 3:00

Row 2:00, Rest 2:00

Row 1:00, Rest 1:00

20170207

Snatch - 7x1, hard

Snatch Pull - 100%/3x3

Back Squat - 5x1, hard

21-15-9

Dumbbell Hang Clean

Pull Up

Run, Row, Bike, or Swim

:30 on, 2:00 off

*repeat until pace/form deteriorates

20170206

Handstand Push Up - 5 sets

Bench Press - 5x5, hard

Pull Up - 5 sets

20170205

Push Press - 7x3, hard

Back Squat - 7x3, hard

CrossFit Open 15.2

20170204

AMRAP 17:

40 Burpees

30 Snatch, 75#

30 Burpees

30 Snatch, 135#

20 Burpees

30 Snatch, 165#

10 Burpees

Snatch 210#

20170203

Clean & Jerk - 7x1, hard

Front Squat - 5x3, hard

AMRAP 12:

3 Basketball Court Suicides

3 Half Court Bear Craws

15 Box Jump

30 Double Unders

Rest 2:00

AMRAP 12:

20 Nasties (10 each leg)

10 Burpees

15 Mountain Climbers (2 count)

15 Wall Ball

20170202

Recovery Day

20170201

Power Jerk - 5x5, moderate

Deadlift - 3x10, moderate

Shoulder Press - 3x5, moderate

100 Double Unders

27 Thruster

30 Bar Facing Burpees

27 Thruster

100 Double Unders

20170131

Row 1:00, rest 1:00

*repeat until pace/form deteriorates

20170130

Segment Snatch + Snatch - 60%/1+1x5

Snatch 80%/1x3

Back Squat - 80%/3x3

Bench Press - 5x5, hard

5 Rounds

15 Wall Ball

10 Pull Up

5 Muscle Up

20170129

Recovery Day

20170128

Recovery Day

20170127

Recovery Day

20170126

Bench Press - 5x5, hard

Pull Up - 5 sets

Dips - 5 sets

Deadlift - 3x8, hard

AMRAP 15:

10 Pull Ups

10 Burpess

10 Toes to Bar

20170125

Row 3 km

20170124

Power Jerk - 5x5

Strict Handstand Push Up - 5 sets

Pull Up - 5 sets

20170123

100 Thruster (95#)

20170122

Clean & Jerk - max for day

Front Squat - 5x3, hard

Handstand Push Up - 5 sets

Ring Dips - 5 sets 

8 Rounds

Row Calories, :20 on, :10 off

20170121

Row 500m, rest 1:00

*repeat until pace/form deteriorates

8 Rounds:

10 Toes to Bar

10 Bar Facing Burpees

50 Double Unders

20170120

Snatch - max for day

Back Squat - 5x5, hard

Handstand Push Up - 5 sets

Bench Press - 5x5, hard

AMRAP 7:

1 Pull Up

1 Kettlebell Swing

3 Pull Ups

3 Kettlebell Swing

5 Pull Ups

5 Kettlebell Swing

...

20170119

Recovery Day

2017018

Power Jerk - 3x10, moderately heavy

Deadlift - 3x10, moderately heavy

Bench Press - 5x5, heavy

AMRAP 12:

10 Box Jumps (36")

Run 100'

10 Kettlebell Swing (70#)

Run 100'

10 Squats

Run 100'

10 Burpees

Run 100'

20170117

Recovery Day

20170116

Snatch - 5x3, heavy

Front Squat - 5x2, heavy

Shoulder Press - 5x5, heavy

20170115

30 Clean & Jerk

5 rounds of:

20 Deadlift

20 Kettlebell Swing

20 Burpees

20170114

Row 3:00, Rest 2:00

*repeat until pace/form deteriorates

Snatch - 5x3, heavy

Back Squat - 5x5, heavy

Bench Press - 5x5, heavy

20170113

Assault Bike - :30 on, 2:00, max effort
*repeat until pace/form deteriorates

AMRAP 20:
10 Handstand Push Ups
20 Burpee Box Jump Over
50 Double Unders

20170112

9 Muscle Ups
18 Kettlebell Swings
7 Muscle Ups
14 Kettlebell Swings
5 Muscle Ups
10 Kettlebell Swings

Power Jerk - 5x5, hard
Deadlift - 5x5, hard
Strict Handstand Push Up - 5 sets
Bent Over Row - 3x12
Push Ups - 3 sets

20170111

Recovery Day

20170110

AMRAP 10:

30 Wall Ball

15 Toes to Bar

Clean & Jerk - 70%/3x5

Back Squat - 78%/5x4

Bench Press - 78%/5x5

20170109

Recovery Day

20170108

Snatch - 70%/1x3

Front Squat - 70%/3x3

Shoulder Press - 70%/3x5

20170107

Row 1:00, rest 1:00

Repeat until pace/form deteriorates

20170106

Push Jerk - 5x5, moderate

Deadlift - 3x5, moderate

Bench Press - 3x5, moderate

Pull Ups - 3 sets

Dips - 3 sets

20170105

Recovery Day

20170104

Run 20 minutes

Handstand Push Up - 5 sets

Clean & Jerk - 70%/1x3

Back Squat - 60%/3x3

20170103

Row 1000m, rest 2:30

Repeat until pace/form deteriorates

AMRAP 20:

5 Pull Ups

10 Push Ups

25 Double Unders

20170102

Snatch - 5x3

Back Squat - 4x5

Shoulder Press - 5x3

21-15-9

Row Calories

Thruster, 95#

Kettlebell Swing, 70#

20170101

Recovery Day