Saturday January 16, 2016

20 Power Cleans for time @ 205 lbs
     - 1:59
+
Rest 5 Minutes
+
15 Minutes of the following:
1 Minute Airdyne/Assault
10 Box Jumps @ 30/24 inches
10 Burpees
   
+
Rest 5 Minutes
+
15 Minutes of the following:
40 Cal Row
10 Kettlebell Swings @ 53/35 lbs
3 Muscle-Ups

Friday January 15, 2016

A. Front Squat, 65% x 6 reps, 70% x 5 reps, 75% x 4 reps, rest as needed between sets.
+
B. 10 Rounds for time of the following:
10 Cal Assault Bike
40 Double Unders
10 Burpees

     - 24:00

Thursday January 14, 2016

10:00 Run, then...

15:00 AMRAP

20 Russian Swings @ 53#
10 Burpees

Wednesday January 13, 2016

10:00 Run, then...

Snatch – 10 Reps
One Arm Long Cycle Clean and Jerk – 10 Reps
Reverse Lunges – 10 Reps
Single Arm Kettlebell Row – 10 Reps

Clean - 8 reps + front squat - 5 reps(L+R)
Clean - 5 reps + front squat - 3 reps(L+R)
Clean - 3 reps + front squat - 2 reps(L+R)
Clean - 2 reps + front squat - 1 rep(L+R)

2 Hand Swing – 2, 4, 6, 8, 10
One Arm Swing  - 2L + 2R, 4L + 4R, 6L + 6R, 8L + 8R, 10L + 10R
Racked Front Squat to Press(thrusters)-2L+2R, 4L+4R, 6L+6R, 8L+8R, 10L+10R
Snatch - 2L + 2R, 4L + 4R, 6L + 6R, 8L + 8R, 10L + 10R

All with 53# KB

Monday January 11, 2016

A. High Hang Snatch, 70%, 1 rep x 7 sets, rest as needed between sets.
B. Power Clean(2 reps) touch n go + Push Jerk( 1 rep) x 6 sets @ 70%, rest 1:30 between sets.
C. Snatch Pull, 85% x 3 reps, 90% x 3 reps x 2 sets, 80% x 3 reps x 2 sets, rest as needed between sets.
D. Strict Handstand Push-Ups( 3-5 reps) + Kipping Handstand Push-Ups(8 reps fast) x 4 sets, rest 1:30 between sets.
+
E. Inspired by Ben B.
At the 0:00 of:
3 Rounds for
20 Wall Balls
10 Chest to Bar Pull-Ups
At the 5:00 of:
3 Rounds for
18 Wall Balls
12 Toes to Bar
At the 10:00 of:
3 Rounds for
16 Wall Balls
12 Chest to Bar Pull-Ups

Sunday January 10, 2016

A. High Bar Back Squat, 65% x 6 reps, 70% x 5 reps, 75% x 4 reps, rest as needed between sets.
B. Snatch, 70% X 1 x 2 sets, 75% x 1 x 2 sets, 80% x 1 x 2 sets, rest as needed between sets.
C. Clean and Jerk, 70% x 1.1 x 2 sets, 75% x 1.1 x 2 sets, 80% x 1.1 x 2 sets, rest as needed between sets.
+
D. AMRAP 6 Minutes of the following:
12/8 Cal Row
6 Kettlebell Swings @ 70/44 lbs
3 Muscle-Ups
+
Rest 2 Minutes
+
Every Minute on the Minute x 10 Minutes of the following:
Odd Minute: 17/13 Cal Row
Even Minute: 50 Double Unders

Saturday January 9, 2016

8 Minute AMRAP @ 80% of:
30 Second Assault/Airdyne
10 Front Squats @ 95/65 lbs
5 Hang Power Snatches @ 95/65 lbs
+
Rest 3 Minutes
+
8 Minute AMRAP @ 80% of:
12/10 Cal Row
10 KBS @ 53/35 lbs
5 Burpees
+
Rest 3 Minutes
+
8 Minute AMRAP @ 80% of:
30 Second Assault/Airdyne
10 Shoulder to Overhead @ 115/75 lbs
8 Chest to Bar Pull-Ups or 3 Muscle Ups

+
Rest 3 Minutes
+
8 Minute AMRAP @ 80% of:
12/10 Cal Row
40 Double Unders
10 Burpees

+
Rest 3 Minutes
+
8 Minute AMRAP @ 80% of:
4 Power Cleans @ 165 lbs
8 Box Jump Overs @ 24/20 inches
8 Toes to Bar
14 Wall Balls @ 20/14 lbs