Friday, October 7th 2016

Clean + Front Squat
Every 1:15 do:
1 + 4
2 + 3
3 + 2
4 + 1
5 + 0
75%-80% of clean max

Row 300m
Rest twice as long as it took to row
Repeat x 5

Thursday, October 6th, 2016

Deadlift
5 X 4 @ 75%-80%

21, 15, 9
Hang Power Cleans (105/70)
Pull ups

Wednesday, October 5th 2016

Push Press
1 set of max reps (8+) at 80%

EMOTM for max reps
1. Wallballs
2. Box jumps
3. Double unders
Repeat x 4

Tuesday, October 4th 2016

Every 1:15 for 10 rounds
Hang Snatch + Snatch
Work to a heavy set

AMRAP 12
7 OHS (135/95)
7 TTB
50m broad jumps

Monday, October 3rd 2016

Back squat
1 set of max reps (8+) at 80%

Every 3 minutes for 18 minutes
4 Muscle ups
8 HSPU
10 KBS (70/53)

Friday, September 30th 2016

Clean + Front Squat
Every 1:30 do:
1 + 4
2 + 3
3 + 2
4 + 1
5 + 0
75% - 80% of clean max

For time:
20 - 15 - 10 - 5
Push Press (135/95)
Bar facing burpees

Thursday, September 29th 2016

Deadlift
5 X 7 @ 70%-75%

10 RFT
10 Wallballs
100m Sprint

Wednesday, September 28th 2016

Push Press
8 @ 75%
8 @ 70%
10+ @ 65%

EMOTM 16
1. 12 Calorie row
2. 10 Burpee box jump overs
3. 12 TTB
4. Rest

Tuesday, September 27th 2016

Every 90 seconds for 8 rounds
Power Snatch + Hang Snatch + OHS
Do all sets between 70%-75% of snatch

Ladder 8
1 Strict HSPU
1 OHS (155/105)
2 Strict HSPU
2 OHS
3 Strict HSPU
3 OHS
Etc....

Monday, September 26th 2016

Back squat
8 @ 75%
8 @ 70%
10+ @ 65%

3RFT
50 Double unders
30 Medball toss sit ups (20/14)
10 Bar muscle ups

Friday, September 23rd 2016

Clean + Front Squat
Every 1:45
1 + 4
2 + 3
3 + 2
4 + 1
5 + 0
75% - 80% of clean max

21, 15, 9
Chest to bar pull ups
Ring Dips

Thursday, September 22nd 2016

Deadlift
5 X 6 @ 70%-75%

For time
30 KBS (53/35)
30 Pistols
30 Power Snatches (75/55)
30 Toes to Bars
30 Burpees
30 Thrusters (75/55)
15 minute time cap

Wednesday , September 21st 2016

Push Press
10 @ 70%
10 @ 65%
12+ @ 60%

AMRAP 3
3 Hang Power Cleans (205/135)
5 Box Jumps (24/20)
Rest 1 minute
AMRAP 4
6 Hang Power Cleans (185/125)
5 Box Jumps
Rest 1 minute
AMRAP 5
9 Hang Power Cleans (155/105)
5 Box Jumps

Tuesday, September 20th 2016

Every 90 seconds for 8 rounds
Snatch High Pull + Power Snatch + Snatch Balance
Do all sets at 70%-75% of Snatch

5RFT
60 Double Unders
15 Overhead Squats. (95/65)

Monday, September 19th 2016

Back squat
10 @ 70%
10 @ 65%
12 @ 60%

AMRAP 12
4 Tire Flips
8 Toes to Bar
12 Push Ups

Friday, September 16th 2016

Every 2 minutes
Clean + Front Squat
1+4
2+3
3+2
4+1
5+0
Work at 75%-80% of Clean max

AMRAP 9
15 Push Jerks (115/75)
30 Wallballs

Thursday, September 15th 2016

Deadlift
5 X 5 @ 70%-75%

500m Row
Rest 5 minutes
500m Row

Wednesday , September 14th 2016

Push Press
12 @ 65%
12 @ 60%
13 @ 55%

2RFT
40 Hand Release Push Ups
30 KBS (70/53)
20 Box Jump Overs (no touch)

Tuesday, September 13th 2016

Every 90 seconds for 8 rounds:
Power Snatch + Snatch Balance + OHS
Do all sets at 70% of Snatch

4RFT
250m Run
12 Chest to Bar Pull Ups
12 OHS (135/95)

Monday, September 12th 2016

Back squat
12 @ 65%
12 @ 60%
12 @ 55%

AMRAP 8
5 Strict HSPU
7 Power Cleans (115/75)