Thursday, September 3, 2015

Thursday

Strength:
3 cycles thru
1 hang clean + 3 front squats
135, 155, 175, 195

Conditioning:
3rft: 115/80
400m run
15 pullups
15 push press
15 deadlift

Wednesday, September 2, 2015

Wednesday

12 min emom:
even: row for cal 21, 19, 17, 15, 13, 11
odd: burpees 5, 6, 7, 8, 9, 10

Women:
even: 13, 12, 11, 10, 9, 8
odd: 4, 5, 6, 7, 8, 9,

Strength:
5 min emom
Deadlift 85% x 2



Tuesday, September 1, 2015

Tuesday

Strength:
BTN Press + Push Press
3 x (10+5)

Conditioning:
10 min amrap
10 T2B
10 DB or KB Thrusters 50/30
10 DB or KB Snatches 50/30

Cash-out:
800m run

Monday, August 31, 2015

Monday

Strength:
I. 1-1/4 Front Squats
7 x 2 @ 65% E2MOM

II. Skin the Cat 5 x 2 EMOM

Conditioning:
2 rounds for time:
50 wall ball
75 kb swings

Friday, August 28, 2015

Friday

Strength: Press
80% x 5
70% x 5
60% x max reps
50% x max reps

Conditioning: C2 Intervals
  1. 300m
  2. 1 min max m
  3. 300m
  4. 1 min max m
  5. 300m
  6. 1 min 
  7. 300m
  8. 1 min
  9. 300m
  10. 1 min
Strength: Deadlift
6 min emom
2 reps @ 80%


Thursday, August 27, 2015

Thursday

Strength:
A: 50 back squats 135/95
(to be done from the rack, in a single unbroken set. If you rack the bar it will cost you 20 burpees)

B: Heavy Carries - 40m each (20m down, 20m back)

  1. Hybrid Carry - 1 kb racked, the other suitcased
  2. Front Rack Carry - both kb's racked
  3. Farmer's Carry 

Conditioning:
8rft:
10 cal row
5 pullups
10 pushups
15 squats





Wednesday, August 26, 2015

Wednesday

Strength: Barbell Complex
6,5,4,3,2,1 @ 95, 115, 135, 155, 175, 195

  • deadlift
  • hang power clean
  • front squat 
  • push press
  • back squat 
  • btn split jerk


Do 5 heavy singles every 3-4 minutes, Clean & Jerk

Conditioning:
50 burpee pullups for time