Tuesday, October 21, 2014


(A) Back Squat
1 x 10@60% - 1 x 8@70% - 1 x 6@75% - 1 x 4@80%

(B) 15-12-9
Front Squat: 60/43
Run 200 Meters

Monday, October 20, 2014


(A) Deadlift: 4 x 5

(B) 10-8-6-4-2-1reps of:
Hang Power Clean: 55/40/35
25 Double unders after every round of HPC
Run 800m

Thursday, October 16, 2014


Group Warmup:
With a Barbell perform:
10 x OHS
  3 x Snatch Balances
  3 x Snatches from mid shin
  3 x Snatches from mid
  3 x Snatches from pockets

(A) Snatch: 5X1 @ 80%, 2X1 @ 90%, 3X1 @ 95% – rest 60-90 sec. between each rep.
Notes:  If time permits, drop the weight down and perform 3-4×1 @ 70% – rest 30sec between each rep

(B) For Time
200m Run
15 Power Snatch: 43/35/25
400m Run
12 Power Snatch: 48/40/30
600m Run
9 Power Snatch: 53/43/33

Notes:  Feel free to use one weight and stick with it through the entire workout.

Wednesday, October 15, 2014


(A) Bench Press: @ 85% of 5RM Accumulate 50 reps in as few sets as possible

(B) At 0:00
30-20-10 reps for time:
KB Swings: 24/16
HR Push Ups

at 7min
21-15-9 per arm & reps for time:
KB - G2O: 24/16
50 Double Unders after every set

(C) Work a skill with remaining time

Tuesday, October 14, 2014

20 Rep Back Squat

(A) Skill Work
10min Pistol Squats
Work on progressions
Perform weighted If proficient.

(B1) Back Squat: Establish a 20 rep set
-Rest 1min-
(B2) MAX Rep Front Squat @ 100% of (B1)
NOTE: Warm up to working weight, then have 1 attempt only at the 20 rep

(C) 12 min AMRAP
10 x Wall Ball: 9/6/4kg - 10/9ft
10 x Box jumps 24/20
10 x KTE

Monday, October 13, 2014


WARM UP (2 Rounds)
Empty Bar Complex
5 x Deadlift + 5 x HPC + 5 x Front Squat + 5 x STO + 1/2 Gasser

(A1) Deadlift
Build to a Heavy 3
(A2) 30sec Hold in Pushup Position
NOTE: Perform a set of Pushup holds after every set of Deadlifts

(B) MAX rep Unbroken & linked TTB

(C) 3 Rnds
7 x Clean into Thruster: 43/30kg (No Dumping)
Run 250m

Friday, October 10, 2014

Friday Night FRAN Under Lights

From last weeks Yoga Session we have Jeremy and Haylie in 
the Fish Pose Variation, using blocks.

Thrusters 95/65lb

This is a standard barbell thruster in which the barbell moves from the bottom of a front squat to full lockout overhead. The bar starts on the ground. No racks allowed.
The hip crease must pass below the knees. A full squat clean into the thruster is allowed if the bar is on the ground.
The barbell must
come to a full lockout overhead with the hips, knees and arms fully extended, and the bar directly over the body.

This is a standard pull-up. Dead
hang, kipping or butterfly pull-ups are allowed, as long as all the require- ments are met. The arms must be fully extended at the bottom.
At the top, the chin must break the horizontal plane of the bar.
NOTE: ** The official weight is in pounds. For your convenience, the minimum acceptable weights in kilograms are 43 kg for the Men and, 29 kg for the Women, 29 kg for the Masters Men, 20 kg for the Masters Women.