1) Hang Clean + Jerk + Clean and Jerk
every 2 minutes for 10 sets
2) With a partner:
10 Power Snatch (115/75)
10 Power Snatch (135/95)
10 Power Snatch (165/115)
10 Power Snatch (185/125)
10 Power Snatch (205/135)
10 Power Snatch (225/145)
Before each set both partners simultaneously bike 15/10 Cals
3) Crain
2 rounds for time of:
34 push-ups
50-yard sprint
34 deadlifts, 135 lb.
50-yard sprint
34 box jumps, 24-inch box
50-yard sprint
34 clean and jerks, 95 lb.
50-yard sprint
34 burpees
50-yard sprint
34 wall-ball shots, 20-lb. ball
50-yard sprint
34 pull-ups
50-yard sprint
45 minute cap
Sunday, July 28, 2019
Friday 8/2
1) 12 min EMOM
Even- 4 Snatch - building
Odd- 10 Strict HSPU
2) 2 Rounds
30/24 Cal Row OR 30/21 Cal Bike (1 round row, 1 round bike)
40 Push Press (75/55)
50 Box Jump Overs (24/20)
3) Every :45 for 15 minutes
1 Front Squat (87.5%)
Thursday 8/1
1) Summer Shred #19
5 min AMRAP
:15 Plank
15 Banded Trunk Rotations L
:15 Plank
15 Banded Trunk Rotations R
4 Rounds:
15 Banded Triceps extension
directly into
10 Hammer Curl + Strict Press
5 minutes:
Single Let Plate Scales 6-10 each let
15 Calf Raises holding plate
2) 13 min AMRAP
10 Muscle-ups
40 Wallballs (20/14)
50 Alt DB Snatch (50/35)
5 min AMRAP
:15 Plank
15 Banded Trunk Rotations L
:15 Plank
15 Banded Trunk Rotations R
4 Rounds:
15 Banded Triceps extension
directly into
10 Hammer Curl + Strict Press
5 minutes:
Single Let Plate Scales 6-10 each let
15 Calf Raises holding plate
2) 13 min AMRAP
10 Muscle-ups
40 Wallballs (20/14)
50 Alt DB Snatch (50/35)
Wednesday 7/31
1) 12 Min EMOM:
Even: 5 Deficit DL
Odd: 15 Unbroken TTB
2) Four 3 minute rounds: for max power cleans
25/20 Cal Row
200m Run
Max Power Cleans in remaining time (135/95)
rest 1 minute
The row should be 85-90% effort scale the cals down to finish around a minute
Same with the run, should be around a minute.
Leaving you :35-:50 for the PC
3) For Time:
6 Rounds
4 Sandbag over the shoulder
80ft Sandbag carry
Even: 5 Deficit DL
Odd: 15 Unbroken TTB
2) Four 3 minute rounds: for max power cleans
25/20 Cal Row
200m Run
Max Power Cleans in remaining time (135/95)
rest 1 minute
The row should be 85-90% effort scale the cals down to finish around a minute
Same with the run, should be around a minute.
Leaving you :35-:50 for the PC
3) For Time:
6 Rounds
4 Sandbag over the shoulder
80ft Sandbag carry
Tuesday 7/30
1) Hang Power Snatch 5 x 3
2) Hang Snatch Hi Pulls 5 x 2 (>100%)
3) Summer Shred #18
With minimal rest between movements
12 minute clock
8 Bench Press
12 Single Arm Bent over row (heavy)
Max effort hollow rocks or sprinter sit-ups (go until bench opens up)
- 3-4 rounds
3 Rounds
30 supine trunk twists
15 Light Plate Side Raises
20 Light Plate Bent over lateral raises
2) Hang Snatch Hi Pulls 5 x 2 (>100%)
3) Summer Shred #18
With minimal rest between movements
12 minute clock
8 Bench Press
12 Single Arm Bent over row (heavy)
Max effort hollow rocks or sprinter sit-ups (go until bench opens up)
- 3-4 rounds
3 Rounds
30 supine trunk twists
15 Light Plate Side Raises
20 Light Plate Bent over lateral raises
4) 15 min AMRAP
50 Dubs
20 DB Hang Clean and Jerk (50/35) (10/10)
10 Burpees
Monday 7/29
1) Unbroken Clean sets
Rounds 5,4,3,2 x 3
-increase in weight and start heavier than the previous round
Rounds 5,4,3,2 x 3
-increase in weight and start heavier than the previous round
2) 12 min EMOM
1- Back Squats (6,6,5,5,4,4)
2- 4-5 Bar MU
3) For Time:
4 Rounds
3 Rope Climbs
12 Double KB Front Squats (55s/35s)
400m Run
Sunday, July 21, 2019
Saturday 7/27
1) 10 sets
2 TnG Power Snatch (@70%)
2 TnG Power Snatch (@80%)
1 pegboard climb
rest 1 min
2) For Time with a partner:
100 TTB (sets of 25)
50 Muscle-ups (sets of 5)
100 Alt DB Snatch (70/50) (sets of 10)
200 Wallballs (sets of 50)
3) 2 rounds:
0-1:40
500/450m row
1:40-2:40
100 Dubs
2:40-3:40
22 burpees over the rower
rest 1:20
you get an X for anything not completed in the timeframes
Friday 7/26
1) 12 min EMOM
Even- 3 Snatch - building
Odd- 10 Strict HSPU
2) 1K Row
30 Clean and Jerks (full)
1 mile run
*your choice on weight, should be moderately heavy
3) Every :45 for 15 minutes
1 Back Squat (around 87.5%)
Thursday 7/25
1) Summer Shred #17
3 Rounds
:30 Max Effort Hollow Rocks
:30 Max Effort Weighted Russian Twists
:30 Max Effort Mountain Climbers
:30 rest
3 Rounds
10-15 DB Bench + Max Effort banded Triceps extension
rest :30
10-15 unbroken SDHP + Max Effort Hammer curls
Rest 1:00
2) Buy in:
30/25 Cal Row or 30/22 Cal Bike
Then,
100-80-60-40-20
Double Unders (x 2 for singles)
50-40-30-20-10
Sprinter Sit-ups
Cash out,
30/25 Cal Row or 30/22 Cal Bike
3 Rounds
:30 Max Effort Hollow Rocks
:30 Max Effort Weighted Russian Twists
:30 Max Effort Mountain Climbers
:30 rest
3 Rounds
10-15 DB Bench + Max Effort banded Triceps extension
rest :30
10-15 unbroken SDHP + Max Effort Hammer curls
Rest 1:00
2) Buy in:
30/25 Cal Row or 30/22 Cal Bike
Then,
100-80-60-40-20
Double Unders (x 2 for singles)
50-40-30-20-10
Sprinter Sit-ups
Cash out,
30/25 Cal Row or 30/22 Cal Bike
Wednesday 7/24
1) Deadlift 3 x 10
2) 6 Rounds for total burpees
3 minutes per round
200m Run
6 Clusters (155/105)
Max Lateral Burpees over the bar in remaining time
rest :30
2) 6 Rounds for total burpees
3 minutes per round
200m Run
6 Clusters (155/105)
Max Lateral Burpees over the bar in remaining time
rest :30
Tuesday 7/23
1) 6 sets of 2 Hang Cleans + 2 Jerks
2) 12 min EMOM:
Front Squat x 5 using the weight from #1
3-5 Bar Muscle-ups
3) For Time OR you have 24 minutes to climb by 5s as high as possible:
5 Pull-ups
10 Push-ups
15 Sit-ups
20 Air Squats
After Round 1 rest :30
After Round 2 (10,15,20,25) rest 1:00
After Round 3 (15,20,25,30) rest 1:30
After Round 4 (20,25,30,35) rest 2:00
Round 5 finishes the workout (25,30,35,40)
2) 12 min EMOM:
Front Squat x 5 using the weight from #1
3-5 Bar Muscle-ups
3) For Time OR you have 24 minutes to climb by 5s as high as possible:
5 Pull-ups
10 Push-ups
15 Sit-ups
20 Air Squats
After Round 1 rest :30
After Round 2 (10,15,20,25) rest 1:00
After Round 3 (15,20,25,30) rest 1:30
After Round 4 (20,25,30,35) rest 2:00
Round 5 finishes the workout (25,30,35,40)
Monday 7/22
1) Unbroken Snatch sets
5,4,3,2 x 3
-increase in weight and start heavier than the previous set
2) Summer Shred #16
5 min AMRAP
20 Weighted Sit-ups (plate OH)
20 Reverse Sit-ups
20 Bicycle sit-ups
2 sets: each set unbroken with band around knees
Just below Max Effort DB strict press (8-15 reps)
Db Front Rack Hold 15 banded lateral steps L
Just below Max Effort DB Push Press (8-15 reps)
DB front rack hold 15 banded lateral steps R
2 sets
3-6-9-12
Barbell Curls
-start heavy and get lighter with minimal rest, after 12 rest as needed
5,4,3,2 x 3
-increase in weight and start heavier than the previous set
2) Summer Shred #16
5 min AMRAP
20 Weighted Sit-ups (plate OH)
20 Reverse Sit-ups
20 Bicycle sit-ups
2 sets: each set unbroken with band around knees
Just below Max Effort DB strict press (8-15 reps)
Db Front Rack Hold 15 banded lateral steps L
Just below Max Effort DB Push Press (8-15 reps)
DB front rack hold 15 banded lateral steps R
2 sets
3-6-9-12
Barbell Curls
-start heavy and get lighter with minimal rest, after 12 rest as needed
3) 16 min AMRAP
20 KBS (55/35)
10 Burpee Box Overs (24/20)
every 4 minutes 25/20 cal row OR 21/15 bike. 2 of each
Sunday, July 14, 2019
Saturday 7/20
1) Hang Snatch + Snatch (drop reset) Hang Snatch + Snatch x 5
2) For Time:
10 Muscle ups
15 DB Power Cleans (50/35)
10 Muscle-ups
15 DB Squat Cleans
10 Muscle-ups
15 DB Thrusters
3) For Time:
1 mile Run
50 Pull-ups
25 Snatch (185/125)
2) For Time:
10 Muscle ups
15 DB Power Cleans (50/35)
10 Muscle-ups
15 DB Squat Cleans
10 Muscle-ups
15 DB Thrusters
3) For Time:
1 mile Run
50 Pull-ups
25 Snatch (185/125)
Friday 7/19
1) 5 sets
6 Back Squat - heavy
8 Bench Press- heavy
10 Single Arm DB Row - heavy
2) For Rounds and Bike Calories
With a partner
Six 4 minute rounds
16 TTB
16 DB Step-up (50/35) (24/20)
16 Burpees
16 DB Oh Squat (50/35) (single arm thruster)
At the 3:00 mark of each round: P1 will run 150m, P2 will Bike for max Cals.
Partners will alternate who runs and bikes (each person will run 3 and bike 3)
There is no rest between rounds. Pick up where you left off and split the work anyway you like.
6 Back Squat - heavy
8 Bench Press- heavy
10 Single Arm DB Row - heavy
2) For Rounds and Bike Calories
With a partner
Six 4 minute rounds
16 TTB
16 DB Step-up (50/35) (24/20)
16 Burpees
16 DB Oh Squat (50/35) (single arm thruster)
At the 3:00 mark of each round: P1 will run 150m, P2 will Bike for max Cals.
Partners will alternate who runs and bikes (each person will run 3 and bike 3)
There is no rest between rounds. Pick up where you left off and split the work anyway you like.
Thursday 7/18
1) Summer Shred #14
3 Rounds (5 minutes)
20 Plank Hip Touches (brief pause at the top, back in plank don't rush)
20 Weighted Russian Twists
5 min AMRAP
:30 Plate Gun Hold (heavy)
8-10 Bench Press
5 min AMRAP (light to moderate DBs)
5 Renegade Rows (L Row + R Row= 1)
6 DB Squat Clean Thrusters
2)
2 Rounds
10-8-6-4-2
Power Snatch (105/70, 125/85, 145/100, 165/115, 185/125)
At 0:00 and at the 8:00 minute mark row 500m
18 minute cap
The weights should get progressively heavier today. Once you finish the round of 2 on the first set drop back to starting weight and start over
3 Rounds (5 minutes)
20 Plank Hip Touches (brief pause at the top, back in plank don't rush)
20 Weighted Russian Twists
5 min AMRAP
:30 Plate Gun Hold (heavy)
8-10 Bench Press
5 min AMRAP (light to moderate DBs)
5 Renegade Rows (L Row + R Row= 1)
6 DB Squat Clean Thrusters
2)
2 Rounds
10-8-6-4-2
Power Snatch (105/70, 125/85, 145/100, 165/115, 185/125)
At 0:00 and at the 8:00 minute mark row 500m
18 minute cap
The weights should get progressively heavier today. Once you finish the round of 2 on the first set drop back to starting weight and start over
Wednesday 7/17
1) Deadlift 8 x 2 AHAP
2) 12 min EMOM:
Even: RDL x 5 + :10 L Sit hold
Odd: 10 Strict HSPU
3) 4 Rounds
25 KBS (55/35)
20 Wallballs (20/14)
15 Pull-ups
100m Sprint
rest 2 minutes
4) Bent over row 3 x 15
2) 12 min EMOM:
Even: RDL x 5 + :10 L Sit hold
Odd: 10 Strict HSPU
3) 4 Rounds
25 KBS (55/35)
20 Wallballs (20/14)
15 Pull-ups
100m Sprint
rest 2 minutes
4) Bent over row 3 x 15
Tuesday 7/16
1) 6 sets double hang Snatch
2) Summer Shred
5 min AMRAP
Hollow Rocks*
*Every break hold a :20 plank
3 Rounds:
15 Banded Triceps Extension
Directly into 15 Push ups (drop to knees if needed)
Directly into
Max Effort DB Hammer Curls (goal is 12-18)
rest 1 minute
3 rounds:
:30 Max Effort Squat Jumps
:30 Rest
3) With a partner:
110/90 Cal Row
100 Burpee Box Jump Overs (24/20)
90/70 Cal Bike
On 3,2,1 go P1 will begin on the BBJO P2 will begin on either the rower or the bike. You must complete all work on your first piece of cardio before moving to the next.
2) Summer Shred
5 min AMRAP
Hollow Rocks*
*Every break hold a :20 plank
3 Rounds:
15 Banded Triceps Extension
Directly into 15 Push ups (drop to knees if needed)
Directly into
Max Effort DB Hammer Curls (goal is 12-18)
rest 1 minute
3 rounds:
:30 Max Effort Squat Jumps
:30 Rest
3) With a partner:
110/90 Cal Row
100 Burpee Box Jump Overs (24/20)
90/70 Cal Bike
On 3,2,1 go P1 will begin on the BBJO P2 will begin on either the rower or the bike. You must complete all work on your first piece of cardio before moving to the next.
Monday 7/15
1) Low blocks power cleans (4" off the floor) 5 x 3
2) 12 EMOM
1- 5 Front Squats heavy
2- 4 Bar MU
3) 18 min AMRAP
2 Rounds of DT
400m Run
4) 4 x 5
Sandbag over the shoulder AFAP
rest 2:00
2) 12 EMOM
1- 5 Front Squats heavy
2- 4 Bar MU
3) 18 min AMRAP
2 Rounds of DT
400m Run
4) 4 x 5
Sandbag over the shoulder AFAP
rest 2:00
Sunday, July 7, 2019
Friday 7/12
1) 12 Min EMOM:
Even: 3 Clean and Jerks (building)
Odd: 8 Strict HSPU
2) 20 min AMRAP
3 Muscle-ups
200m Run
1 Power Clean and Jerk (205/135)
3) Every :45 for 15 minutes
1 Back Squat (around 85%)
Even: 3 Clean and Jerks (building)
Odd: 8 Strict HSPU
2) 20 min AMRAP
3 Muscle-ups
200m Run
1 Power Clean and Jerk (205/135)
3) Every :45 for 15 minutes
1 Back Squat (around 85%)
Wednesday 7/10
1) Deadlift 3 x 8
2) For Time:
21-15-9
Power Snatch (115/75)
-10/7 Cal Bike after each set
rest 3
15-15-15
Deadlift (225/155)
Cal Row (12 for ladies)
rest 3
9-15-21
Hang Power Clean (135/95)
Bar Facing Burpees
3) For Time:
4 Rounds
80ft Sandbag carry
50ft HS Walk
2) For Time:
21-15-9
Power Snatch (115/75)
-10/7 Cal Bike after each set
rest 3
15-15-15
Deadlift (225/155)
Cal Row (12 for ladies)
rest 3
9-15-21
Hang Power Clean (135/95)
Bar Facing Burpees
3) For Time:
4 Rounds
80ft Sandbag carry
50ft HS Walk
Tuesday 7/9
1) 6 sets of Hang Clean Doubles + 1 Jerk
2) 12 Min EMOM:
Even- Front Squat x 4 (using the max weight from #1)
Odd- 2-4 Bar Muscle-ups
3) For Time:
800m Run,
Then,
36-24
Wallballs (20/14)
Pull-ups
800m Run
4) Strict Press 3 x 10
2) 12 Min EMOM:
Even- Front Squat x 4 (using the max weight from #1)
Odd- 2-4 Bar Muscle-ups
3) For Time:
800m Run,
Then,
36-24
Wallballs (20/14)
Pull-ups
800m Run
4) Strict Press 3 x 10
Monday 7/8
1) Low Block Power Snatch (4" off the floor) 5 x 3
2) Snatch DL 5 x 5 @ 100%
3) Summer Shred #11
5 min AMRAP
20 Hollow Hold Flutter Kicks
10 Supine Trunk Rotations
5 Rounds: (try to push the weight on these)
4 Single Arm DB OH Lunges R
4 Single Arm DB OH Lunges L
-When you R arm is up only lunge out with Left foot and vice versa
3 Rounds with progressively easier weights:
Max Reps Barbell Bicep curls (heavy) directly into
Max Reps Box Dips (heavy)
Max Effort Barbell bicep curls (mod)
Max Effort Box Dips (mod)
Max Effort Barbell Curls (light)
Max Effort Box Dips (light
4) 3 rounds for reps
1 minute at each station
SDHP (75/55)
Burpees
Box Jump Over (20" Ladies can step)
Push Press (75/55)
Cal Row
1 minute rest between rounds
2) Snatch DL 5 x 5 @ 100%
3) Summer Shred #11
5 min AMRAP
20 Hollow Hold Flutter Kicks
10 Supine Trunk Rotations
5 Rounds: (try to push the weight on these)
4 Single Arm DB OH Lunges R
4 Single Arm DB OH Lunges L
-When you R arm is up only lunge out with Left foot and vice versa
3 Rounds with progressively easier weights:
Max Reps Barbell Bicep curls (heavy) directly into
Max Reps Box Dips (heavy)
Max Effort Barbell bicep curls (mod)
Max Effort Box Dips (mod)
Max Effort Barbell Curls (light)
Max Effort Box Dips (light
4) 3 rounds for reps
1 minute at each station
SDHP (75/55)
Burpees
Box Jump Over (20" Ladies can step)
Push Press (75/55)
Cal Row
1 minute rest between rounds
Friday, July 5, 2019
Saturday 7/13
1) For time:
10-1
Deadlift (275/185)
Bench Press (205/115)
Front Squat (185/125)
2) With a partner:
1 mile run (relay style in 400s)
120 TTB
1 mile run (relay style in 400s)
120 DB Thrusters (50s/35s)
1 mile run (relay style in 400s)
3) For time: sell out
15/10 Cal Bike
10 Double KB Hang Snatch (35/20)
20 Burpees
10 Double KB Hang Snatch
15/10 Cal Bike
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