2/19/2015

A) Clean 5 x 5 @ 50% of Front Squat 1 RM

B) 4 Rounds For Time:

  • 4 MB Wall to Wall Run (20/14)
  • 5 Wall Walks
  • 6 Burpees
  • 7/7 (L & R) Pistols
  • 8 Ring Rows
  • 9 Air Squats
  • 10 Box Jumps (30/24)

2/18/2015

A) Practice Split Jerk Footwork, then 5 x 3 Split Jerks at 50% of 1 RM Jerk

B) 20 Min AMRAP:

  • 30 DU/90 SU
  • 10 Wall Balls (20/14)
  • 5 Clean and Jerks (95/65) 

2/17/2015

A) Bench Press 3 x 5 @ 80% 1 RM 

B) " Helen" 3 Rounds for Time:

  • 400 m Run (or 500 m Row)
  • 21 KBS (55 lbs)
  • 12 Pull Ups

2/16/2015

A) Single Leg Deadlift with Bar (start on low jay hooks on rack), then work up to 1 RM once weight added from the floor.

B) Snatch Grip Deadlift: Work up to 1 RM

C) For points (with a 95#/65# Barbell):

  • 5 min time cap

    • Max OHS (3 pts)
    • Max Front Squats (2 pts)
    • Max Back Squats (1 pt)
  • Rest 3 minutes
  • 5 min time cap:

    • Max Shoulder Press (3 pts)
    • Max Push Press (2 pts)
    • Max Push Jerk (1 pt)

2/14/2015

A) Bench Press

  • 5×3 @ 80%

B) 15-12-9

  • Thruster (95/65)
  • Burpee Pull Ups

*3 rest

C) 15-12-9

  • Clean (95/65)
  • Burpee Box Jumps (30/24)

 

2/13/2015

A) BS max out day 

  • 105% or more
  • NEW 1RM

B) 10 Minute EMOM

  • 20 KBS 55/35
  • 10 Push-ups

 

2/12/2015

A) Snatch power jerk (from behind the neck)

  • 5X3 @ 70% of max snatch or overhead squat

B)3 Rounds for time

  • 50 Abmat situps
  • 25 Ring dips
  • 15 feet Handstand walks or 4 wall walks

 

2/11/2015

A) BS 6×3@80%B) 

B) Alternating Movements of:

  • 21-15-9-3 Power cleans 95/65
  • 3-9-15-21 V-ups

 

 

2/10/2015

A) Tabata (20 sec work 10 sec rest)

8 rounds each, alternating between

  • Plank jacks
  • Hollow body holds

B) AMRAP 15 min

  • 3 Overhead squats 95/65
  • 6 front rack lunges 95/65
  • 9 bar facing burpees


 

 

 

2/9/2015

A) BS 2×2@100%

B) For time: (25 minute time cap)

  • 1000 meter row

    • 25 Push press 65/45
  • 800 meter row

    • 20 Push press 65/45
  • 600 meter row

    • 15 Push press 65/45
  • 400 meter row

    • 10 Push press 65/45
  • 200 meter row