20180815

Performance

A] Every 2:00 for 14:00 (7 sets):

3 Position Clean + Jerk (high hang - hang - floor)
*Build to Today's heavy.

B] In team of 2:
22:00 AMRAP:

8 Toes to bar
10 Wallballs 20/14# (30/20#*) - 10' Target
12 Alt. DB Snatch 55/35# 
*1 person working, switch every round.

If working alone, 6 rounds, with 1 minute rest between rounds. (22:00 cap)

Fitness

A] 3 sets of:

12 rear leg elevated split squats (L/R)
rest 20-30 seconds
10 RDL's @3111
rest 75-90 seconds

B] In team of 2:
22:00 AMRAP:

10 Knees to chest or 8 Toes to bar
10 Wallballs
12 Alt. DB Snatch
*1 person working, switch every round.

If working alone, 6 rounds, with 1 minute rest between rounds. (22:00 cap)

20180813

Performance
(Choose 2-3 exercises)

Weightlifting
Every 2:00 for 14:00 (7 sets):
3 Position Snatch (high hang + hang + floor)
*build to Today's heavy.

Strength
7 Sets of:
3 Backsquats@75%
rest 60-75 seconds between sets.

Conditioning
3 Rounds for time:
400M Run
20 KB Swings 55/35#
10 Burpee Box Jump Overs 24"

Fitness

A] 3 sets of:
5-7 Backsquats@21X1 Tempo
rest 30 seconds
Core Complex, try to go unbroken
6-10 Tuck-ups
10-12 second deadbug
6-10 V-ups
10-12 second deadbug
6-10 Supermans
rest 60-90 seconds between sets.

B] 3 Rounds:
400M Run
15 KB Swings
15 Goblet squats

20180806

Performance

A] In 15 minutes or less, (6-8 sets):
Find Today's 1RM Front Squat. 
*Use feel and speed as an indicator to either continue, or call it.

B] Every 90 seconds for 4 sets:
1 - 5 Deadlifts @70-75% (Reset every rep.)
2 - 12 Bar over burpees (Bar facing burpees)
3 - 10 DB Thrusters 50/35# DB
4 - 12-15 T2B
**Focus on form, try and keep everything unbroken if possible.  Move well and breathe.  This is not designed to crush you. :)

20180803

Performance

A] Every 2:00 for 7-8 sets:
1 Clean + 1 Front Squat + 1 Jerk
*build to Today's heavy single. Hint- heavier than last week ;)

B]4 Rounds of:
500M Row (35/25# Calories AB)
10 Thrusters @95/65#
rest 90 seconds

Then, 

4 Rounds of:
250M Row (20/18 Calories AB*)
14 ALT. DB Snatch 55/35# 
rest 60 seconds

Fitness

A] 3 Sets:

10-12 Single Leg elevated split squats (L/R)
rest 15-20 seconds
20-30 Baned Glute Bridge @21X1
rest 15-20 seconds
10 DB RDL's @31X1
rest 45-60

 

B]4 Rounds of:
400M Row
10 Thrusters
rest 90 seconds

Then, 

4 Rounds of:
250M Row
14 ALT. DB Snatch  
rest 60 seconds

20180802

Choose 2-3 Exercises

A] Find Today's 3RM Hang Snatch or 12-15 minutes of snatch technique work

B] 6 sets of:
3 Banded Bench Press @55% + Red Bands
*rest 60-75 seconds between sets, cycle through grips! Move as fast as possible!

C] Bro Sesh:
4 Rounds of:
6-8 seated DB Strict Press
rest 15-20 seconds
15-20 DB Skull crushers
rest 15-20 seconds
10 Barbell curls (Fat GripZ*)
rest 15-20 seconds
10 DB hammer curls @21X2
rest 30-60 seconds
 

20180801

Performance

A] In 15 minutes, Find Today's:

5RM Backsquat with 3 second pause on first rep.
Then
1xmax@90% of Today's max, with pause.

B] E.M.O.M. x 21:00 (7 sets):
1 - 15/12 Calorie Row (12/9 AB Calorie)
2 - 4 Burpees 8 Pull - ups (4 Burpee Ring MU*)
3 - 15 Wallballs 20/14#-10' (30/20*)

Fitness

A] 4 Sets:

6-8 Backsquats @11X1
rest 30-45 seconds
5-7 Strict Pull-Ups @21X1 (*use band if needed @31A1)
rest 45-60 seconds

B] 20:00 AMRAP:
200M Run
12 Push-Ups on DB's
10 DB Power Cleans
8 DB Thrusters
 

20180731

Performance

A]
In 15 minutes or less, find Today's:
5RM Strict Press
Then,
1 x max @90% of Today's 5RM

B] 3 Rounds for times:
21 Push-Ups
15/12 Ring Dips
9/7 Strict Pull-Ups
rest 60 seconds between rounds

Then, 

Every 2:00 for 20:00 (10 sets:)
200' Sprint (Down & Back end of building)
*This is speed work!!! These should be performed @90-95% effort. :)*

Fitness 

A] 3 sets:
6-8 Bench Press @21X1
rest 20-30 seconds
10 DB Bent Over Rows @ 21X2
rest 20-30 secodns
30 seconds max banded Pull-aparts
rest 45-60

B]
Every 2:00 for 20:00 (10 sets:)

200' Sprint (Down & Back end of building)
*This is speed work!!! These should be performed @90-95% effort. :)*
 

20180730

Performance
(Choose 2-3 exercises)

A] Front Squats
73% 1x4
78% 3x3
80% 3x2
83% 2 x 1
Rest 90-120 seconds between sets

B] Deadlift
73% 1x4
78% 2x2
80% 3x2
83% 2 x 1

C] For Time:
1000M Row
50 DB Squats 35/20# (50/35#*)
30 T2B

Fitness 

A] 3 sets:
6-8 Half Kneeling single arm press (Non-dominant arm)
rest 10-15 seconds
8-10 Single arm OH walking Lunge (Non-dominant arm) 
rest 30 seconds
6-8 Half Kneeling single arm press (Dominant arm)
rest 10-15 seconds
8-10 Single arm OH walking Lunge (Dominant arm)
rest 30 seconds
(*heavier than last week.)

B] For Time:
1000M Row
50 DB Squats
30 T2B
*Scale t2b > knees to elbow > v-ups > sit-ups

20180723

Performance

A] Front Squats
 70% 1 x 4
75% 2 x 3
78% for 2 x 2
80% 1 x 1
rest 90-120 seconds

B] 3 Rounds for time:
15 DB/KB Squats 50/35#
20 V-ups (GHD sit-ups*)
25 KB Swings 55/35# (70/55#)

Fitness

A] 3 sets:
6-8 Half Kneeling single arm press (Non-dominant arm)
rest 10-15 seconds
8-10 Single arm OH walking Lunge (Non-dominant arm) 
rest 30 seconds
6-8 Half Kneeling single arm press (Dominant arm)
rest 10-15 seconds
8-10 Single arm OH walking Lunge (Dominant arm)
rest 30 seconds

B] 3 Rounds @ steady pace:
15 Goblet Squats
20 V-ups
25 KB Swings

20180711

A] Backsquats
1x5@65-70%
1x3@75-80%
1x1@85-90%
rest 60 seconds between first 3 sets,
Then,
Rest 2:00

Find a 10RM Backsquat in 1-2 sets.  (65-75%)
Rest 120-180 seconds
Then,
Max reps @90% of Today's 10RM

B] 3 Rounds for time:
10 Deadlifts 255/175# (315/225)
15 Toes to bar
20 SA DB Clean and Jerks (open standard) 55/35#  

rest 3 Minutes

3 Rounds for time:
10 Front Rack Reverse Lunges 95/65# (115/75#)
10 Bar Over Burpees
20 KB Swings 55/35#