Saturday, September 20, 2014

Prep Option

EMOTM x 20
Even Minutes
Snatch: 50%, 55,%, 60% - 70%, 75%, 80%, 85%, 85%, 85%, 85%
Odd Minutes
Unbroken Pull-ups
NOTE: Perform triples on the Snatch in the first 3 sets then doubles on the remaining 7.
On the pull-ups, pick a number you can maintain every round.

(B) Teams of 3
Row 3500m - Each team member rows a Max of 1min at a time

Friday, September 19, 2014


(A1) Pistol Squat/Progression
(A2) 3 Sets x 10 steps - Single KB Overhead walking lunges: AHAP

(B) 5min AMRAP
7 x Overhead Plate Sit-ups: 15/10
7 x KB Snatch: AHAP
20 x Double Unders


Overhead Plate Sit-ups: 15/10
KB Snatch

Thursday, September 18, 2014

Clean & Jerk 1RM

(A) Clean & Jerk 1RM (25min) Compare Here
If you Maxed out last week, use that as your 1RM & work to a "Heavy" single today.

(B) For Time
Run 1000m
50 Wall Balls
30 Box Jump: 24/20
15 Hang Power Clean: 50/35/30

Wednesday, September 17, 2014

Strict Lynne

(A) Strict "Lynne"
5 Rounds
Max Rep Bench Press @ Body Weight
Max Rep Strict Pullups

(B) 3 Rounds
6 x Deadlift: 120/80/60
10 x Lateral Bar Hop "2fers"
30 x Double Under's
NOTE: To perform Latera Bar Hop (Double Jump) - Drop to ground so chest & legs are in contact with floor then stand & jump laterally over the bar then jump back to the original side again. Both feet must leave & land on ground at same time.

Tuesday, September 16, 2014


(A) Back Squat: 3-3-3-3
Build in load to a Heavy triple then perform another three sets at same load.
Practice Handstands/progressions or anything upside down between sets.

(B) Not For Time
10-8-6-4-2: Clean & Jerk: 61/43/35kg
Perform 5 Rows + 10 Push-ups after every set of C&J
Focus on quality of movement.

Monday, September 15, 2014


(A) Snatch: Hang Snatch + Snatch - Build over 10 sets

(B) 3 Rounds (10min Cap)
15 RKB: 32/24/20
10 TTB
200m Sprint

(C) Optional Extra
Death by
TTB + KTE + Pull-up
*One rep consists of 1 TTB + 1 KTE + 1 Pull-up. Continue on until you cannot complete the required reps.

Friday, September 12, 2014

Fractured Fran

Wednesday's 6.00am 'Lab Rats'

(A) KB H2H Freestyle
(B) Turkish Getups

(C) Fractured Fran
21 Thrusters: 43/30
21 Pullups
-Recover 2 minutes-
15 Thrusters
15 Pullups
-Recover 2 minutes-
9 Thrusters
9 Pullups

Note: The focus is to see how fast you could be on each round of Fran. Each round should be a sprint and completed with as little breaking as possible. This will give you an opportunity on how to strategise Fran in the near future.