Thursday, June 30, 2016

THURSDAY

(A) Clean & Jerk:
Find HS in 15 minutes; then 3x1@80-85%  using % of HS

(B) For Time
Run 400m
15-12-9
Box Jump: 24/20
Power Clean: 70/50

Finish With
Run 400m

Wednesday, June 29, 2016

WEDNESDAY

(A) Floor Press: 3 Sets x 5
(B) Bench Press: 3RM


(C) For Time
100 x Double Unders
21 x AKB Swings
12 x Pull-ups
75 x Double Unders
21 x AKB Swings
12 x Pull-ups
50 x Double Unders
21 x AKB Swings
12 x Pull-ups

EXTRAS
(1) 1000m Row + 500m recovery row + 1000m Row
Set the rower for 2500m, row the first 1000m @ 80% effort. Then better your time on the second 1000m

Tuesday, June 28, 2016

TUESDAY

(A) Snatch + OHS (3 sec hold in bottom) - Find HS in 15 minutes; then 90% x 1 using % of HS

(B) 20min Running Clock
3-6-9-400m run-3-6-9-400m run...
Power Snatch: 50/35/30
Ring Dips

EXTRAS
(1) Every 90 seconds x 5
(1) 1 M/U + 10 Double Unders
(2) 2 M/U + 15 Double Unders
(3) 3 M/U + 20 Double Unders
(4) 4 M/U + 25 Double Unders
(5) 5 M/U + 30 Double Unders

Monday, June 27, 2016

MONDAY

(A) Front Squat 3RM


(B) 4 Rounds @ 60/40kg
6 x Deadlift
6 x TTB
5 x Clean
5 x Bar Burpee
4 x Thruster
4 x Pullup
NOTE: Use 1 bar for entire workout.

No EXTRAS Today.

Friday, June 24, 2016

FRIDAY

(A) Clean & Jerk
3x1@60% - 2x1@65% - 3x1@70% - 2x1@75% - 1x1@80%

(B) 3 Rounds
10 x Kettlebell Snatch, left arm, 24kg/16kg
10 x Kettlebell Snatch, right arm, 24kg/16kg
10 x Ring Dips
10 x Wall Balls

EXTRAS
Snatch
3x1@60% - 2x1@65% - 3x1@70%

Thursday, June 23, 2016

THURSDAY

This is an old commercial but i can't get enough of it.

(A) Deadlift: 5-5-3-3-3

(B) 5 Rnds
5 x OHS: 40/30
1/2 Gasser

-Straight Into-

10 x Burpees over Bar
20 x Thrusters: 40/30
400m Run

Wednesday, June 22, 2016

THE CHIEF

(A) Bench Press
1x7@60%
1x6@65%
1x5@70%
1x4@75%
1x3@80%
1x2@85%
1x1@90%

(B) "The Chief" - 3min AMRAP x 5 Rnds
3 x Power Cleans: 60/40
6 x Pushups
9 x Squats
Recover 1min between rounds.

EXTRAS
Snatch: 1x1@75% - 1x1@78% - 1x1@80% - 2x1@75%
Clean & Jerk: 1x1@75% - 1x1@78% - 1x1@80% - 2x1@75%
Front Squat: Med/Heavy Single
These should be a challenging weight, but you should still move the bar relatively quickly; NOT a max for the day.

Tuesday, June 21, 2016

TUESDAY

A) Snatch
1x2@65% - 1x2@70% - 1x1@75%
Repeat 3 times.

(B) For Time
Run 200m
-Straight Into-

21-15-9
Hang Power Snatches: 40/30
TTB

-Finish with-
Run 200m

EXTRAS
Clean & Jerk
1x2@65% - 1x2@70% - 1x1@75%
Repeat 3 times.

Friday, June 17, 2016

FRIDAY

(A) 2 x Thruster + 1 x Front Squat
Build to a challenging load from the ground (No Racks)


(B) For Time
50 x Double Unders
20 x KB/DB Snatch: Heavy (10/10)
40 x Double Unders
18 x KB/DB Snatch: (9/9)
30 x Double Unders
16 x KB/DB Snatch: (8/8)
20 x Double Unders
14 x KB/DB Snatch: (7/7)

EXTRAS
(1) OHS - Max single for the day (8-10min)
-THEN-
1x2@80%

(2) Snatch: 5x2@70%

Thursday, June 16, 2016

THURSDAY

(A) 1 x Hang Power Clean + 1 x Full Clean + 1 x Jerk
NOTE: Warm Up for 5 minutes then perform at your own pace EMOTM for 10 sets MAX. Building in load to where your form allows.
You may dump & reset after the  1 x HPC. If it takes longer to change weights than the remaining minute allows, just start next lift at the following minute.

(B) For time:
Round 1
Run 250m + 15 Power Snatch: 40/30
Round 3
Run 200m + 12 Power Snatch
Round 3
Run 1/2 Gasser + 9 Power Snatch
-DIRECTLY INTO-
18-15-12 
TTB
OHS: 40/30

Wednesday, June 15, 2016

WEDNESDAY

(A) Bench Press
1x5@60%
1x5@70%
1x3@80%
1x2@85%
1x1@90%
1x Max reps @95%

(B1) 3 Rounds (15 minute cap)
400m Run
15 x KB Swings: 24/16
12 x Box JUMP
  9 x Pull-ups
-THEN-
(B2) 3RM Deadlift
Within 10 minutes of finishing B1

EXTRAS
(1) Front Squat: 5x4@60%of BS
(2) Jerk - Max single for the day (10-12min)
THEN - 3x1@90%
(3) Snatch Pull: 95% of Snatch 3x1

Tuesday, June 14, 2016

TUESDAY

(A) 1xPower Snatch + 2xOHS + 1xFull Snatch
EMOTM x 10 Sets Maximum
Warm Up for 5 minutes then perform at your own pace. Building in load to where your form allows.
You may & it is recommended to dump & reset for your Snatch after the 2xOHS . If it takes longer to change weights than the remaining minute allows, just start next lift at the following minute.

(B) 5 rounds
15 x Wall Balls: 9/6kg - 10/9ft
25 x Double-Under's
5 x Burpees as fast as possible
Rest 1 Minute between rounds

EXTRAS
(1) Muscle Snatch: 3x3@40% of Snatch
(2) Clean & Jerk: 4 Sets x 2@70% (use most recent Max single %)

Monday, June 13, 2016

MONDAY

(A) Back Squat
1x5@60%
1x5@70%
1x3@80%
1x2@85%
1x1@90%
1x Max reps @95%

(B) 5 Rounds
6 x Power Clean and Jerks: 65/45
6 x Lateral Burpees over the bar

EXTRAS
(1) Snatch Deadlift: 3x3@110%
(2) Push Press: 5x5 slightly heavier than last week
(3) 3 Rounds (Not for time)
10 x Good Mornings @ 25% Back Squat
15 x GHD

Saturday, June 11, 2016

SUPER SATURDAY


We are losing Azaria AKA Asia, our American import. We wish her all the best & hope to see her again one day soon.


(A) Run 1000m @ roughly 90% RPE.

RECOVER 2 minutes 

Obviously, warm your Snatch up before you run.
(B) With a running clock
0:00 - 1 x Snatch @ 75%
1:00 - 2 x Snatches @ 75%
2:00 - 3 x Snatches @ 75%
Rest until 4:00 minute and load bar…
4:00 - 1 x Snatch @ 80%
5:00 - 2 x Snatches @ 80%
6:00 - 3 x Snatches @ 80%
Rest until 8:00 minute and load bar…
8:00 - 1 x Snatch @ 85%
9:00 - 2 x Snatches @ 85%
10:00 - 3 x Snatches @ 85%

NOTE: Record total number of makes/misses.

Friday, June 10, 2016

FRIDAY

(A) Front Squat
Build to a Heavy 3

(B) For Time
50 x Double Unders (Run 1/2 Gasser every break)
-Straight Into-

21-15-9
Hang Power Snatches: 45/32
RKB Swings: Heavy

-Finish with-
50 x Double Under’s (Run 1/2 Gasser every break)

EXTRAS
(1) Snatch Balance: Max for the day, then 3x3@70%
(2) Power Snatch: Quickly heavy single THEN
1xPower Snatch + 1xSnatch @ 75% (3 Sets)

Thursday, June 9, 2016

THURSDAY

(A) Clean & Jerk, Set clock for a 15 min EMOTM:
    (1) 5 min EMOTM: 1 rep at 65%
    (2) 5 min EMOTM: 1 rep at 70%
    (3) 5 min EMOTM: 1 rep at 75%
    (4) If you feel good, go for a heavy single in 5 more attempts at most

(B) For Time
21 x Wall Ball
15 x Ring Dips
Run 400m
15 x Wall Ball
12 x Ring Dips
Run 400m
  9 x Wall Ball
  9 x Ring Dips

Wednesday, June 8, 2016

WEDNESDAY

(A) Bench
1x5@65%
1x5@70%
1x5@75%
1x5@80%
1 xMax @85%

(B) 15-12-9
Clean: 50/35
Box Jumps:24/20

Recover 3 min

12-9-6
Clean: 60/40
Box Jump: 24/20

EXTRAS
(1) Front Squat: 5x3@65% of BS
(2) Jerk - Max single for the day (10-12min)
THEN
2x2@85%
(3) Snatch Pull: 90% of Snatch 3x3

Tuesday, June 7, 2016

TUESDAY

(A) Squat Snatch; Set clock for a 15 min EMOTM:
    (1) 5 min EMOTM: 1 rep at 75%
    (2) 5 min EMOTM: 1 rep at 80%
    (3) 5 min EMOTM: 1 rep at 85%
    (4) If you feel good, go for a heavy single in 5 more attempts at most

(B) For Time (20min cap)
400m run
10 x Deadlifts: 100/70/60
200m Run
15 x Pull-ups
25 x AKB Swings: 24/16
400m Run
25 x AKB Swings: 24/16
15 x Pull-ups
200m Run
10 x Deadlifts
400m Run

Monday, June 6, 2016

MONDAY

(A) Back Squat
1x5@65%
1x5@70%
1x5@75%
1x5@80%
1 xMax @85%

(B) 3 Rounds
50 x Double Unders
15 x TTB
  5 x Clusters: 60/40

Extras
Snatch Deadlift: 3x3@105%
Push Press: 5x5 slightly heavier than last week

Saturday, June 4, 2016

SATURDAY

OPTION - A
Running Clock
0 - 10.00min
(1) 30 x Snatch: 61/43/32

10.00 - 20.00min
2 Rnds
100 x D/U
21 x KB Swings: 24/16
12 x Pullups

20.00 min
15-12-9
Clean: 61/43/35
Ring Dips


OPTION - B
Snatch - Max single
Clean & Jerk - Max single

2 misses = Done

Friday, June 3, 2016

FRIDAY

(A) Deadlift: 5-5-3-3-3

(B) 5 rounds 
5 OHS: 40/30
20 x Double Unders

-Straight Into-

10 x Burpees over Bar
20 x Thrusters: 40/30
200m run

Thursday, June 2, 2016

THURSDAY

(A) Clean & Jerk + Power Clean
Start around 60% of your clean 1RM & build over 8 sets

(B) 3 Rounds 
Run 400m
10 x Kettlebell Snatch, left arm, 24kg/16kg
10 x Kettlebell Snatch, right arm, 24kg/16kg
10 x C2B Pullups

EXTRAS
(1) Mid Hang Muscle Snatch 3x3 40% of Snatch
(2) Snatch Balance: Max in 10-12 min
1x1@90% - 2x2@80%
(3) Row - 5 x 1:40 on 20sec rest
Row at near max effort on each interval

Wednesday, June 1, 2016

WEDNESDAY

(A) Bench Press
1x5@65%
1x5@70%
1x3@80%
1x3@85%
1x Max reps @90%

(B) 4 Rounds
21 x AKB Swings 24/16
15 x Wall Ball
  9 x Deadlift: 100/70/60

EXTRAS
(1) Front Squat: 5x3@60% of BS
(2) Jerk - Max single for the day (10-12min)
1x1@90%
2x2@80%