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

Tuesday, August 25, 2015

Tuesday

12 min emom:

  • even min - row for cal, 20, 18, 16, 14, 12, 10
  • odd min - burpees 4, 5, 6, 7, 8, 9
12 min emom:
  1. 8 walking lunge kb oh 4/4 16k/12k
  2. bear crawl 20m
  3. 10 v-ups

Monday, August 24, 2015

Monday

Strength:
Pause Front Squats @ 75% 1rm
7 x 2

Conditioning:
15-12-9-6
Thrusters 115/85
Chest-to-bar Pullups

Friday, August 21, 2015

Friday

Strength/skill: 

Using 65-70-75% of your 1rm press: do 3 sets of the following, without putting the bar down:
5 press, 5 push press, 5 push jerk

Conditioning: 

Run 800m
21 power snatches 115/95
Run 400m
15 power snatches
Run 300m
9 power snatches



Thursday, August 20, 2015

Thursday

Strength:
8 min emom

  1. 10 honest pushups
  2. 3 deadlift @ 75% 1rm
Kettlebell Work Capacity Complex - men use 24k, women 16k
3 cycles thru; 5 min rest between cycles
These are to be done unbroken. If you put the kettlebell down or stop your motion, (other than the pause that occurs at the top of the snatch),  you do 5 burpees on the spot before resuming. 

12 Swings, Left Hand
12 Swings, Right Hand
20 Russian Swings
20 Snatches