A.Fat Bar BP @ 20x1; x 3,3,2,2,; rest 3 min
+
3 sets @ 95% effort
Run 150m
10 burpees AFAP
Row 150m
rest 6 min actively
+
15,13,11 for time:
5 ring dips
5 C2B
7/25/11
Friday, July 22nd, 2011
A.Back squat; x 2,2,2,2,2,2; rest 4 min
B. Hang squat clean; x 1; x 5; rest 60 sec @ 75% 1rm
C1.GHR vs med ball; x 6-8; x 5; rest 60 sec
C2.GHD sit-up vs med ball; x 10-12; x 5; rest 60 sec
B. Hang squat clean; x 1; x 5; rest 60 sec @ 75% 1rm
C1.GHR vs med ball; x 6-8; x 5; rest 60 sec
C2.GHD sit-up vs med ball; x 10-12; x 5; rest 60 sec
Tuesday, July 19th, 2011
A.Press; x 3,3,2,2,1,1; rest 3 min
B.Chins; x 2-3; x 4; rest 2 min
+
3x
25 sec AD @ 97-100%
rest 2:40
+
10 min amrap @ 85%:
3 HSPU
5 push-ups
7 K2E
B.Chins; x 2-3; x 4; rest 2 min
+
3x
25 sec AD @ 97-100%
rest 2:40
+
10 min amrap @ 85%:
3 HSPU
5 push-ups
7 K2E
Monday, July 18th, 2011
A. Deadlift; build to a heavy double; rest as long as needed
B. CGDL; x 1; x 10; rest 60 sec @ 85% 1rm
C1. GHR x 15; x 3; rest 60 sec
C2.DB walking lunges; x 20 unbroken; x 3; rest 60 sec
B. CGDL; x 1; x 10; rest 60 sec @ 85% 1rm
C1. GHR x 15; x 3; rest 60 sec
C2.DB walking lunges; x 20 unbroken; x 3; rest 60 sec
Saturday, July 16th, 2011
A.Incline medium grip BP @ 20x1; x 3,3,3,2,2; rest 3 min
+
3 sets @ 95% effort
Row 100m
15 C2B
15 burpees
rest 6 min actively
+
3 min amrap @ 100%
7 ring push-ups
7 wallballs
+
3 sets @ 95% effort
Row 100m
15 C2B
15 burpees
rest 6 min actively
+
3 min amrap @ 100%
7 ring push-ups
7 wallballs
Friday, July 15th, 2011
A.Back squat; x 5,5,3,2; rest 3 min
B. Hang squat clean; x 1; x 6; rest 60 sec @ 65% 1rm
C1.GHR vs med ball; x 6-8; x 4; rest 60 sec
C2.GHD sit-up vs med ball; x 10-12; x 4; rest 60 sec
B. Hang squat clean; x 1; x 6; rest 60 sec @ 65% 1rm
C1.GHR vs med ball; x 6-8; x 4; rest 60 sec
C2.GHD sit-up vs med ball; x 10-12; x 4; rest 60 sec
7/13/11
Tuesday, July 12th, 2011
A.Press; x 3,2,1,3,2,1; rest 3 min
B.Chins; x 2-3; x 4; rest 2 min
+
3x
25 sec AD @ 97-100%
rest 2:40
+
8 min amrap @ 85%:
5 clap-push ups
5 deep breathes
5 chins
5 deep breathes
B.Chins; x 2-3; x 4; rest 2 min
+
3x
25 sec AD @ 97-100%
rest 2:40
+
8 min amrap @ 85%:
5 clap-push ups
5 deep breathes
5 chins
5 deep breathes
Monday, July 11th, 2011
A. Deadlift; x 3; x 6; rest 3 min
B. CGDL; x 1; x 8; rest 60 sec @ 80% 1rm
C1. GHR x 12; x 3; rest 60 sec
C2.DB walking lunges; x 20 unbroken; x 3; rest 60 sec
B. CGDL; x 1; x 8; rest 60 sec @ 80% 1rm
C1. GHR x 12; x 3; rest 60 sec
C2.DB walking lunges; x 20 unbroken; x 3; rest 60 sec
Saturday, July 9th, 2011
A.CGBP @ 3010; 3,3,3,3,3; rest 3 min
+
3 sets @ 95% effort
15 Burpees
15 C2B
Row sprint 100m
rest 6 min actively
+
3 min amrap @ 100%
3 TTR(toe through rings)
3 box jumps 30"
3 burpees
+
3 sets @ 95% effort
15 Burpees
15 C2B
Row sprint 100m
rest 6 min actively
+
3 min amrap @ 100%
3 TTR(toe through rings)
3 box jumps 30"
3 burpees
Friday, July 8th, 2011
A.Back squat; x 5,5,3,3,3; rest 3 min
B. Hang squat clean; x 1; x 8; rest 60 sec @ 60% 1rm
C1.GHR vs med ball; x 6-8; x 3; rest 60 sec
C2.GHD sit-up vs med ball; x 10-12; x 3; rest 60 sec
B. Hang squat clean; x 1; x 8; rest 60 sec @ 60% 1rm
C1.GHR vs med ball; x 6-8; x 3; rest 60 sec
C2.GHD sit-up vs med ball; x 10-12; x 3; rest 60 sec
Tuesday, July 5th, 2011
A.Press; x 5,4,3,2,1; rest 3 min
B.Chins; x 4; x 4; rest 2 min
+
3x
22 sec AD @ 97-100%
rest 2:40
+
6 min amrap @ 85%:
3 HSPU
7 T2B
B.Chins; x 4; x 4; rest 2 min
+
3x
22 sec AD @ 97-100%
rest 2:40
+
6 min amrap @ 85%:
3 HSPU
7 T2B
Monday, July 4th, 2011
A. Deadlift; x 4; x 5; rest 3 min
B. CGDL; x 1; x 12; rest 60 sec @ 75% 1rm
C1. GHR x 10; x 3; rest 60 sec
C2.DB walking lunges; x 20 unbroken; x 3; rest 60 sec
B. CGDL; x 1; x 12; rest 60 sec @ 75% 1rm
C1. GHR x 10; x 3; rest 60 sec
C2.DB walking lunges; x 20 unbroken; x 3; rest 60 sec
7/5/11
Saturday, July 2nd 2011
A. OHS - 3 x 3 @ 80%; rest 2 min
B. TnG hang squat snatch - 3 sets of 8; rest 1 min - fast and tight
C. 1-5 unbroken hang squat snatch ladders in 7 min - 115# - same as last time, compare
D. Airdyne - 30 sec @ 90%, 30 sec @ 50% x 6
B. TnG hang squat snatch - 3 sets of 8; rest 1 min - fast and tight
C. 1-5 unbroken hang squat snatch ladders in 7 min - 115# - same as last time, compare
D. Airdyne - 30 sec @ 90%, 30 sec @ 50% x 6
Friday, July 1st 2011
A. power clean - 5 min tech work
B. clean grip DL - take up to tough triple in no more than 3 sets, NOT a 3RM
+
5 rds for time:
5 DL - 225#
10 burpees
15 double unders
B. clean grip DL - take up to tough triple in no more than 3 sets, NOT a 3RM
+
5 rds for time:
5 DL - 225#
10 burpees
15 double unders
Wednesday, June 29th 2011
A. Back Squat - 60% 1RM; 12 sets of 2 @ 20X1; rest 45 sec
B. Tire Flips x 5; rest 2 min x 5
C. 2.5 pd KB carry 50 m one hand; rest 45 sec, other hand, rest 45 sec x 3/side
D. Rope Ascents - 20' - amrap in 7 min legless
B. Tire Flips x 5; rest 2 min x 5
C. 2.5 pd KB carry 50 m one hand; rest 45 sec, other hand, rest 45 sec x 3/side
D. Rope Ascents - 20' - amrap in 7 min legless
Monday, June 27th 2011
A. clean grip DL - take up to a tough 5, NOT a 5RM, build fast
B. hang power snatch - 2,2,2; rest 2 min
C. hang power snatch TnG x 10 x 3; rest 1 min - fast and tight, low weight - work on form
D. 30 muscle ups for time
B. hang power snatch - 2,2,2; rest 2 min
C. hang power snatch TnG x 10 x 3; rest 1 min - fast and tight, low weight - work on form
D. 30 muscle ups for time
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