Thursday, July 24, 2014

THURSDAY

(A) Bench Press: 3/4 BW. Accumulate 50 reps in as few sets as possible

(B) 12 min AMRAP
8 x Power Clean: 50/38
10 x Push-ups
12 x Sit-ups
24 x Double Unders

Wednesday, July 23, 2014

WEDNESDAY

(A) Alternating Front Rack Lunge Steps 10-10-10-10
Increasing the weight each set, build to a heavy set of 10 Alternating Front Rack Lunge Steps (5 each leg – taken from the rack)

**Rest 2 minutes between sets


(B) 13min AMRAP
5 x Wall Walks
10 x Box Jumps: 24/20
15 x TTB

Tuesday, July 22, 2014

TUESDAY

(A) Max Effort in 15min
1 x Push Press + 1 x Push Jerk + 1 x Split Jerk

(B) For Time
50 x Pullups
THEN - 3 Rounds
15 x Deadlifts: 70/50/40
15 x Back Squats: 70/50/40
30 x Double Unders

Monday, July 21, 2014

MONDAY

(A) Clean & Jerk 1RM

(B) For Time
800m run
50 x KB Swings: 24/16
800m run

Friday, July 18, 2014

FRIDAY

Cycle 3, Week 3:
(A) Deadlift
75% x 5
85% x3
95% x 1+

(B) 21-15-9
Sumo Deadlift: 80% of (A)
Run 400m
NOTE: Run at the conclusion, after every set of (21-15-9) Sumo Deadlifts

Thursday, July 17, 2014

THURSDAY

(A) EMOTM x 10
2 x Power Clean + 1 x Push Jerk


(B) 10-8-6-4-2-1 (Run 1/2 Gasser between rounds)
Hang Cleans: 45/35
Pull-ups

Wednesday, July 16, 2014

General Warmup
2 Rounds
6-8 Floor Press + 10 x Partner Med Ball sit-ups + 5 x Down Dogs 

Wendler Cycle 3, Week 3:
(A) Bench Press: 
5 x 75% 
3 x 85% 
1+ x 95% 

(B) Narrow Grip Bench Press
3 Sets x 10

Metcon Warm Up
90sec Skipping (Anything BUT Double Unders)
2 Rounds
5 x Dislocates + 5 x Push Press + 5 x Thruster + 10 x Russian Swings
THEN
90-120sec Double Under Prep (D/Us are allowed in this portion)

C) 3 Rounds - Not For Time
10 x Strict Toes 2 Rings
15 x Thrusters: 61/43/38kg
20 x Russian Kettlebell Swings: 32/24/24kg
40 x Double-Unders
Recover 2 minutes between rounds