Friday, April 29, 2016

FRIDAY

(A) 1 x Hang Snatch + 1 x Snatch + 1 x OHS
Aim to build in load over 7 sets.


(B) For Time
25 x Wall Balls
-THEN-
10-8-6-4-2 Box Jump: 24/20
2-4-6-8-10 Power Snatch: 50/35/30
-THEN-
25 x Wall Balls

EXTRAS
1000m Row

800m Run

Thursday, April 28, 2016

THURSDAY

(A) Back Squat
1 x 5 reps @ 75%
1 x 4 reps @ 80%
1 x 3 reps @ 85%
1 x 1 rep @ 90%
1 x MAX reps @ 70%

(B) 21-15-9
Clean: 60/40/35
Run 400m
NOTE: Any Clean permitted.

EXTRAS
3 Rnds
Row 20/15 Cal
5 x D-Ball: AHAP

Wednesday, April 27, 2016

WEDNESDAY

(A1) Bench Press
3 Sets x 6-8
2 Sets x 10-12
1 Set x 15

(A2) 3 Sets (Every 2nd set of Bench)
Single-Arm Dumbbell Row x 8 reps/arm
*Build in load.

(C) 5 Rounds
3 x Bar Burpees
6 x Push Press: 60/40
9 x Deadlift: 60/40
12 x TTB

EXTRAS
Hang Snatch - Build to a Max load in 12min or 2 misses.
-THEN-
1x1@70%
1x1@80%
1x1@85%
1x2@75%
1x1@80%
1x1@85%

Tuesday, April 26, 2016

TUESDAY

(A) Clean & Jerk (2+1)
Build to a medium - heavy load

(B) 3 Rounds
10 x Box Jump Overs
20 x KB Swings
50 x Double Unders
Finish with a
 400m Run

Friday, April 22, 2016

FRIDAY

(A) Back Squat
1 x 5 reps @ 65%
1 x 4 reps @ 70%
1 x 3 reps @ 75%
1 x 2 rep @ 80%
4 reps as heavy as possible

(B) 5 Rounds
7 x C2B Pullups
10 x Clean & Jerk: 60/40/35
Run 200m

Thursday, April 21, 2016

THURSDAY

(A) Snatch Complex
Hang Power Snatch + Snatch + Overhead Squat
Build to a heavy (Not Max) load.

(B) For Time
50 x Double Unders
30 x Wall Balls: 9/6kg - 10/9ft
10 x Burpees
50 x Double Unders
20 x Wall Balls
10 x Burpees
50 x Double Unders
10 x Wall Balls
10 x Burpees

Wednesday, April 20, 2016

WEDNESDAY

(A) Bench Press
2 Sets x 10
2 Sets x 8
2 Sets x 6

(B)  For Time
Run 400m
21-15-9
Power Snatch: 40/30
TTB
-THEN-
Run 400m

EXTRAS
EMOTM x 10
Odd – 15/12 Calories Rowed
Even – 3-5 D-Ball Over Shoulder

Tuesday, April 19, 2016

TUESDAY

(A) Clean Complex
Power Clean + Squat Clean + Push Press + Jerk
Build to a heavy (Not Max) load.

(B) For Time
21-15-9
Deadlift: 100/70
Box Jumps: 24/20
HSPUs

EXTRAS
10min Handstand walk practice

Monday, April 18, 2016

MONDAY

(A) Back Squat
1 x 4 reps @ 75%
1 x 3 reps @ 80%
1 x 2 reps @ 85%
1 x 1 rep @ 90%
1 x 10 reps @ 70%

(B) “Running Jackie”
1000m Run
50 x Thrusters: 20/15
30 x Pull Ups

EXTRAS
EMOTM x 8
Odd: 40 DUs
Even: 10 TTB

Friday, April 15, 2016

FRIDAY

(A) 1 x Power Snatch + 1 x Hang Snatch + 1 x OHS
Aim to build in load over 7 sets.

(B) For Time
50 x Double Unders
-THEN-
15-12-9
Power Snatch: 50/35/30
Box Jumps: 30/24
-THEN-
50 x Double Unders

Thursday, April 14, 2016

THURSDAY

(A) Cluster - Thruster - F Squat Complex
1 x Cluster + 1 x Thruster + 1 x Front Squat
Build in load over 7 sets.

(B) For Time
30 x TTB
Straight Into
3 Rounds
10 x Deadlift: 50/35/30
  8 x Hang Power Clean: 50/35/30
  6 x Jerks: 50/35/30
Straight Into
Run 600m



Wednesday, April 13, 2016

WEDNESDAY

(A) Bench Press
2 Sets x 8
2 Sets x 6
2 Sets x 4

(B) 3 Rounds (15ish minute cap)
400m Run
21 x KB Swings: 24/16
12 x Pull-ups
-THEN-
10 minutes to
3RM OHS

Tuesday, April 12, 2016

TUESDAY

(A) Deadlift
5 Sets x 5 @ 70% of last weeks Heavy Single

(B) For Time
1 Round of:
100 x double-unders
30 x Sit-ups
20 x Push Press: 50/35/30

-THEN- 2 Rounds of:
50 x double-unders
20 x Sit-ups
15 x Push Jerks: 50/35/30

-THEN- 3 Rounds of:
25 x double-unders
10 x Sit-ups
10 x Split Jerks: 50/35/30

Monday, April 11, 2016

MONDAY

(A) Front Squat
1x6@60%
1x5@65%
1x4@70%
1x3@80%

(B) For Time
75 x Wall Balls
-THEN-
10-8-6-4-2 HSPU
2-4-6-8-10 Power Clean: 70/45/38

Friday, April 8, 2016

FRIDAY

(A) Back Squat
1x8@60%
1x5@65%
1x3@70%
1x3@80%
1x2@85%

(B) 4 Rounds
5 Burpees
10 C2Bs
20 Wall Balls: 9/6kg - 10/9ft
30 Push Ups
400m Run

Thursday, April 7, 2016

THURSDAY

(A) Clean complex in 12 min
Work up to a Max effort
1 x Clean + 1 x Hang Clean + 1 x Clean
(Any Clean permitted)

(B) AMRAP x 20
5 x Hang Clean: 50/35/30
10 x Box Jumps: 24/20
200m Run

Wednesday, April 6, 2016

WEDNESDAY

(A) Bench Press
4 Sets x 12-15 reps

(B) 2 Rounds
10 x Pull-ups
10 x Thrusters: 40/30
10 x RKB Swings: Heavy
RECOVER 2 minutes
2 Rounds
10 x Pull-ups
10 x Thrusters: 40/30
10 x RKB Swings: Heavy

Tuesday, April 5, 2016

TUESDAY

(A) Deadlift
1x6 - 1x4 - 2x3
-THEN-
Work up to a heavy single in 4-5 lifts.

(B) 7 minute up ladder
3 x TTB
3 x Wall Balls
Rounds go 3+3 - 6+6 - 9+9 etc until 7min is up.

(C) Annie
50-40-30-20-10
Double Unders
Sit-ups

Monday, April 4, 2016

MONDAY

(A) Back Squat
1x8@60%
1x6@65%
2x5@70%
-THEN-
1 x Max Reps @ 80%

(B) "Elizabeth"
21-15-9
Squat Cleans: 61/43/38
Ring Dips

RECOVER 3 minutes
Run 400m
RECOVER 2 minutes
Run 400m

Friday, April 1, 2016

FRIDAY

(A) Back Squat
1x8@55%
1x5@65%
1x3@75%
1x3@85%

(B) For Time
Buy In: 800m Run
20-16-12-8-4: AKB Swings: 24/16
10-8-6-4-2: Pull-ups
Cash Out: 600m Run