12/4/2015

A) Push Press: 5×5, AHAP w/out failing

B) 4 RFT:

  • Row 500m
  • 10 Goblet squats (55/35)
  • 10 total kb push-up to row with same kb 5 on each side

*Increasing weight each strength set kb push up to row

12/3/2015

A) Muscle Up practice/progression

B) For time: 

  • 15 MU or 45 pull ups and 45 dips
  • Every 2 min: 10 alternating overhead plate carry lunges (45/25)

12/2/2015

A) Deadlift: Find 1 RM

B) 3 RFT:

  • 15 Russian KB Swings (70/55)
  • 20 Alternating Staading Med ball twist throw to wall (20/14)
  • 30 yard suicide sprints

12/1/2015

A) Clean pull to clean: 1,1,1,1,1

B) 5 RFT:

  • 20 Med ball Clean (20/14)
  • 20 Sit ups

11/30/2015

A) Pause OHS: 4×3, AHAP w/out failing, pause 3 sec

B) 10 min AMRAP:

  • 10 Any Snatch (95/65)
  • 10 Burpees

11/28/2015

A) Bent Over Rows: work to 5 RM

B) For time:

  • 10-9-8-7-6-5-4-3-2-1 Thrusters 95/65
  • 10-20-30-40-50-60-70-80-90-100 DU

11/27/2015

A) For skill: Empty bar or relatively light weight

  • 5 Snatch Balance + 5 behind neck snatch grip press 3 sets
  • 5 sets 3 position hang snatch (high, mid thigh, above knee)

B) Tabata Style

  • Deadlift (135/95)

  • 30 yard Shuttle Sprints

  • HSPU

*Alternate exercises

11/26/2015

A) Push Press: 50%x10, 60%x8, 70%x5, 80%x3, 90%2×2

 

B) 3 RFT:

  • 10 Clusters (95/65)

  • 15 Lateral Bar Burpees

  • 20 Over Head Walking Lunges (45/25)

  • 10 Sumo Deadlift High Pulls (95/65)

  • 15 Lateral Bar Burpees

  • 20 Over Head Walking Lunges

11/25/2015

A) Bear Complex (95/65): 3×5. Rest approx 2 min between sets.

 

B) 20 min EMOM:

  • 2 DB Push Press each arm (55/35)

  • 2 Chest to Bar Pull-ups

  • 2 Box Jumps (30/24)

 

11/24/2015

A) 10 min EMOM ( 60% 1 RM of clean):

  • 1 Power Clean + 2 Hang Cleans + 1 Jerk

 

B) 5 RFT:

  • 400m Run

  • 3 Rope Climbs/6 rope pull supine to stand)

  • 50 Double Unders/100 singles