Friday January 8, 2016

A. High Bar Back Squat, 3 sets of 1 @ 70%, rest 2 minutes between sets.(Warm-Up)
B. High Bar Back Squat, heavy single with 3 second pause, high intensity, low volume, few sets.
C. Power Snatch, 70% x 2 reps x 6 sets, rest 1:30 between sets.
D. High Hang Clean, 2 reps x 5 sets @ 80%, rest 1:30 between sets.
Percentage Based off your best 1rm Power Clean
E. Clean Pull, 93% x 3 reps, 98% x 3 reps, 103% x 3 reps, 85% x 3 reps, rest 2 minutes between sets.(4 Total Sets)
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F. Assault/Airdyne Sprints or Row Sprints: Athlete Choice
30 Seconds, rest 3 minutes and 30 seconds between sets -Recover
x 5 sets
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Rest 5-8 Minutes
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Assault/Airdyne Sprints or Row Sprints: Athlete Choice
30 Seconds, rest 3 minutes and 30 seconds between sets-Recover
x 5 sets

Thursday January 7, 2016

A. Front Squat, 3 sets of 1 @ 80%, rest 1 minute between sets.(Warm-Up)
     - 235#
B. Front Squat @ 1 second pause in bottom, work to heavy set of 3, low volume, high intensity, few sets.
     - 215#
C. Close Grip Bench Press, 75%, 2 reps x 6 sets, rest 2 minutes between sets.
Up 5% from December 23rd, 2015
     - 205#

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D. 3 Sets of the following:
10 touch n go deadlifts @ 225/155 lbs
15 Kipping Handstand Push-Ups
300/225 Meter Row
Rest 3 Minutes between sets
     - First round unbroken on HSPU!!! After that did 10-3-2, 8-4-2-1


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3 Sets of the following:
10 Fast Front Squats @ 165/115 lbs
4 Muscle-Ups
60 Second @ Assault or Airdyne @ 90%
Rest 3 Minutes between sets
      - No misses on Muscle Ups
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3 Sets of the following:
12 Chest to Bar Pull-Ups
15 Burpee Box Jump Overs
Rest 3 Minutes between sets
   

Tuesday January 5, 2016

A. High Hang Snatch, 75% x 2 reps x 6 sets, rest as needed between sets.
     - 155#
B. Power Clean(1 reps) + Push Jerk( 1 rep) x 6 sets @ 80%, rest 1:30 between sets.
Go off of your best Push Jerk, make these fast
     - 205#
C. Snatch Pull, 93% x 3 reps, 98% x 3 reps, 103% x 3 reps, 85% x 3 reps, rest as needed between sets.
     - 215#
D. 5 Sets of the following:
1 Legless Rope Climb + 2 Rope Climbs, rest 2-3 minutes between sets
All athletes will take different rest periods, make sure you take proper rest time to complete repetitions
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Rest 8-10 Minutes
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E. 4 Rounds for time of the following:
10 Overhead Squats @ 115/75 lbs
12 Toes to Bar
Rest 90 Seconds between sets
     - Did OK on these. TTB got tough in last round

Monday January 4, 2016

12:00 EMOM

     - First Minute: 30 Double Unders

     - Second Minute:: 4 Power Snatch @ 135#

12:00 EMOM

     - :30 Assault

     - 9 CTB Pull-Ups

12:00 EMOM

     - 12 Burpees

     - 3 Muscle Ups

Saturday January 2, 2016

10 Minute AMRAP @ 80% of:
Row 20/18 Calories
Deadlifts 15 reps @ 155/105 lbs
Box Jump Overs 10 reps @ 24/20 inches
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Rest 4 Minutes
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10 Minute AMRAP @ 80% of:
30 Double Unders
15 Overhead Squats @ 95/65 lbs
45 Second Assault/Airdyne-Keep above 375/300 Watts Assault or 300/200 Watts Airdyne
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Rest 4 Minutes
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10 Minute AMRAP @ 80% of:
100 Meter Run
15 Wall Balls
10 Toes to Bar
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Rest 4 Minutes
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10 Minute AMRAP @ 80% of:
10 Power Snatches @ 75/45 lbs
2 Rope Climbs
Row 15/12 Cals or Assault/Airdyne 40 Seconds @ Keep above 375/300 Watts Assault or 300/200 Watts

Tuesday December 29, 2015

A. High Hang Snatch, 70% x 2 reps x 3 sets, 75% x 2 reps x 3 sets, rest as needed between sets.
B. Power Clean(2 reps) + Push Jerk( 1 rep) x 5 sets @ 75%, rest 2 minutes between sets.
C. Snatch Pull, 90% x 3 reps, 95% x 3 reps, 100% x 3 reps, 75% x 3 reps, rest as needed between sets.
D. 10 Rounds of the following:
10 Cal Assault Bike
10 Wall Balls @ 25 lbs
5 Strict Handstand Push-Ups

Monday December 28, 2015

A. High Bar Back Squat, 5 sets of 1 @ 70%, rest 2 minutes between sets.(Warm-Up)
B. Snatch, 80% x1, 85% x 1, 88% x 1, 90% x 1 x 2 sets(total 5 sets), rest as needed between sets.
     - Worked up to 175#
C. Clean and Jerk, 70% x 1.1, 75% x 1.1, 80% x1.1 x 2 sets( total 4 sets), rest as needed between sets.
     - 205#
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D. AMRAP 18 Minutes of the following:
5 Burpees
10 Double Kettlebell Swings Russian @ 53 lbs
15 Cal Row
20 Double Unders