Strength
Dead lift (5,3,3,2,2,1) at (70, 77, 82, 88, 92, 97)% of 1RM
Then:
3 Rounds for Time...
15 Push-Press (65/95)
20 Over the Bar Burpees
15 Sumo Deadlift Hi-pulls (65/95)
Sunday, June 23, 2013
Tuesday, June 25th
Strength
7x (1 snatch + 2 snatch grip push press) at 75% 1RM
Then:
10 minute Mobility
Then:
15 min AMRAP of ...
5 Burpee's
10 Ring Dips
15 Box jumps
7x (1 snatch + 2 snatch grip push press) at 75% 1RM
Then:
10 minute Mobility
Then:
15 min AMRAP of ...
5 Burpee's
10 Ring Dips
15 Box jumps
Wednesday, June 26th
Strength
Back squat (6x6) at 75% 1RM
Then:
10 Rounds for time of ...
10 Dead lifts (95/135)
10 Chest to Bar Pull-ups
Back squat (6x6) at 75% 1RM
Then:
10 Rounds for time of ...
10 Dead lifts (95/135)
10 Chest to Bar Pull-ups
Thursday, June 27th
Strength
Split Press (5x4) at 75% 1RM shoulder press
Then:
For Time ...
1000M Row
3x 21 Kettle Bell Swings + 21 Wall Balls
750M Row
2X 15 Kettle Bell Swings + 15 Wall Balls
500M Row
1X 9 Kettle Bell Swings + 9 Wall Balls
Split Press (5x4) at 75% 1RM shoulder press
Then:
For Time ...
1000M Row
3x 21 Kettle Bell Swings + 21 Wall Balls
750M Row
2X 15 Kettle Bell Swings + 15 Wall Balls
500M Row
1X 9 Kettle Bell Swings + 9 Wall Balls
Friday, June 28th
Strength
EMOM for 7 minutes,
1 Snatch (full) at 85% 1RM
Then:
For Time...
100 MedBall Cleans
EMOM for 7 minutes,
1 Snatch (full) at 85% 1RM
Then:
For Time...
100 MedBall Cleans
Sunday, June 16, 2013
Monday, June 17th
Strength
15 minutes to establish 1RM Clean & Jerk
Then:
"Death by Slam Balls" with a 2 burpee buy-in.
Perform 1 SB the 1st minute, 2 SB the 2nd minute,
3 SB the third minute, and so on until you cannot
complete the required repetitions within the minute.
Begin EMOM with 2 burpee's.
15 minutes to establish 1RM Clean & Jerk
Then:
"Death by Slam Balls" with a 2 burpee buy-in.
Perform 1 SB the 1st minute, 2 SB the 2nd minute,
3 SB the third minute, and so on until you cannot
complete the required repetitions within the minute.
Begin EMOM with 2 burpee's.
Tuesday, June 18th
Strength
15 minutes to establish 1RM Snatch (Full)
Then:
500m Row for time.
Then:
3 min. ME Wall Balls (20/14)
3 min. ME KB Snatches/Alt. arms (35/26)
Rest 1 minute
2 min. ME Wall Balls
2 min. ME KB Snatches/Alt. arms
Rest 1 minute
1 min. ME Wall Balls
1 min. ME KB Snatches/Alt. arms
15 minutes to establish 1RM Snatch (Full)
Then:
500m Row for time.
Then:
3 min. ME Wall Balls (20/14)
3 min. ME KB Snatches/Alt. arms (35/26)
Rest 1 minute
2 min. ME Wall Balls
2 min. ME KB Snatches/Alt. arms
Rest 1 minute
1 min. ME Wall Balls
1 min. ME KB Snatches/Alt. arms
Wednesday, June 19th
EMOM for 5 minutes,
2 Hang Squat Cleans at 70%
*Do not go above 70%, this is intended as a warm up.
Then: 15 minutes to establish 1RM Back Squat
Warm up with sets of 2 to 3 reps. until reaching 80 to 90%,
Then after 2 minutes of rest, perform a walkout for 5 seconds
at 5 to 10% above projected 1RM.
Then: 8 minute AMRAP of,
8 Push-ups
16 V-ups
Thursday, June 20th
Strength
15 minutes to est. 1RM Push Press
Then:
1000m Row for time.
Then: 10 minute AMRAP of,
2 Wall Walks
4 Power Cleans at 70% of 1RM
6 Sit-ups
15 minutes to est. 1RM Push Press
Then:
1000m Row for time.
Then: 10 minute AMRAP of,
2 Wall Walks
4 Power Cleans at 70% of 1RM
6 Sit-ups
Friday, June 21st
"Filthy Fifty"
50 Box Jumps
50 Jumping Pull-ups
50 KB Walking Lunges (53/35)
50 Knees to Elbows
50 Push Press (45)
50 Wall Balls
50 Burpee's
50 Double Unders
50 Box Jumps
50 Jumping Pull-ups
50 KB Walking Lunges (53/35)
50 Knees to Elbows
50 Push Press (45)
50 Wall Balls
50 Burpee's
50 Double Unders
Sunday, June 9, 2013
Monday, June 10th
Front Squats (3-3, 3-3, 2-2) at (75%, 80%, 85%)
Then: For time, "Fran"
21-15-9
Thrusters (95/63)
Pull-ups
Then: For time, "Fran"
21-15-9
Thrusters (95/63)
Pull-ups
Tuesday, June 11th
Snatch (3-3, 2-2, 1-1) at (75%, 80%, 85%)
Then: For time, "Diane"
21-15-9
Deadlifts (225/135)
Handstand Push-ups
Then: For time, "Diane"
21-15-9
Deadlifts (225/135)
Handstand Push-ups
Thursday, June 13th
Shoulder Press (2-2-2-2) FTL
Then: for time "Jackie"
1000m Row
50 Thrusters (45lbs)
30 Pull ups
Then: for time "Jackie"
1000m Row
50 Thrusters (45lbs)
30 Pull ups
Friday, June 14th
EMOM for 7 minutes
1 hang squat snatch at 65% 1RM
Then: 4 rounds for time,
21 KB Swings
15 Box Jumps
9 Burpee's
1 hang squat snatch at 65% 1RM
Then: 4 rounds for time,
21 KB Swings
15 Box Jumps
9 Burpee's
Sunday, June 2, 2013
Monday, June 3rd
Back Squat (3,3,3) FTL
90 sec. rest between
Then, for time,
750m Row
50 Wall Balls
40 Box Jumps
30 Push Press (95/63)
20 Pull-ups
10 Burpee's
750m Row
90 sec. rest between
Then, for time,
750m Row
50 Wall Balls
40 Box Jumps
30 Push Press (95/63)
20 Pull-ups
10 Burpee's
750m Row
Tuesday, June 4th
Squat Snatch (3,2,2,1)
Start at 75% 1RM
Then;
15 minute Amrap of,
7 hang cleans (95/63)
7 HSPU
30 jumping lunges
Start at 75% 1RM
Then;
15 minute Amrap of,
7 hang cleans (95/63)
7 HSPU
30 jumping lunges
Wednesday, June 5th
EMOM for 8 minutes
1 clean high pull + 1 clean & jerk
at 80% 1RM
Then;
2 Rounds for time
40 burpee's
10 strict pull-ups
Then with no rest,
30 front squats (95/63)
Then with no rest,
40 burpee's
10 strict pull ups
1 clean high pull + 1 clean & jerk
at 80% 1RM
Then;
2 Rounds for time
40 burpee's
10 strict pull-ups
Then with no rest,
30 front squats (95/63)
Then with no rest,
40 burpee's
10 strict pull ups
Thursday, June 6th
3X Max V-outs
Then;
2 Rounds for Time of,
10 Cal Row
20 V-ups
30 KB SDHP (53/35)
40 Slam Balls (20/15)
Then;
2 Rounds for Time of,
10 Cal Row
20 V-ups
30 KB SDHP (53/35)
40 Slam Balls (20/15)
Friday, June 7th
Push Jerk (3,3,3,3)
Start at 75% 1RM
Then:
For Time
50 double unders
30 Toes 2 Bar
20 Ring Dips
50 double unders
20 Toes 2 Bar
10 Ring Dips
50 double unders
10 Toes 2 Bar
5 Ring Dips
Start at 75% 1RM
Then:
For Time
50 double unders
30 Toes 2 Bar
20 Ring Dips
50 double unders
20 Toes 2 Bar
10 Ring Dips
50 double unders
10 Toes 2 Bar
5 Ring Dips