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