Friday, May 29, 2015

Snatch (3 attempts to establish a 1RM Snatch)
Clean and Jerk (3 attemtps to establish a 1RM Clean & Jerk)
Metcon (Time)
5 rounds of:

250′ Shuttle Run (50′ sections)
15 C2B Pullups
7 Floor to Overheard 155/105#

Thursday, May 28, 2015

Power Snatch ( EMOM for 7:00 – 3 T&G, start at 60%)
Clean and Jerk ( EMOM for 7:00 – 2 T&G start @ 60%)
Front Squat (4X5 + 1XME Front Squats 2:00 rest)
Metcon (Time)
5 Muscle-Ups
10 Burpee Box Jumps 30/24″
Run 200m
9 Muscle-Ups
18 Burpee Box Jumps 30/24″
Run 200m
12 Muscle-Ups
24 Burpee Box Jumps 30/24″
Run 200m

Tuesday, May 26, 2015

3 Position Clean (1×1@50%, 1×1@55%, 1×1@60%, 1×1@65%)
3 Position Clean + 1 Jerk @ each position (2 reps from each position – power position, hang, floor)
Tommy Mac (Time)
For Time: 
12 Burpees 
12 Thrusters, 115# / 75# 
12 Burpees 
12 Power Snatches, 115# / 75# 
12 Burpees 
12 Push Jerks, 115# / 75# 
12 Burpees 
12 Hang Squat Cleans, 115# / 75# 
12 Burpees 
12 Overhead Squats, 115# / 75# 
12 Burpees 
12 Thrusters, 115# / 75# 
12 Burpees 
12 Power Snatches, 115# / 75# 
12 Burpees 
12 Push Jerks, 115# / 75# 
12 Burpees 
12 Hang Squat Cleans, 115# / 75# 
12 Burpees 
12 Overhead Squats, 115# / 75#

Friday, May 22, 2015

Snatch (5X1 Snatch @ 80%)
Clean and Jerk (5X1 Clean & Jerk @ 80%)
Metcon (Time)
3 rounds for time of:

75′ HS Walk
50′ OH Walking Lunge 75/55#
25 Thrusters 75/55#

Thursday, May 21, 2015

Power Snatch (5X3 T&G Power Snatches @ 80% of 3rm)
Power Clean (2 T&G Power Clean & Push Jerks @ 80% of 2rm)
Front Squat (4X10 Front Squats @ 75% of 10rm- rest 2min)
Bar Muscle-ups (4XME UB Bar Muscle-Ups – rest 2:00)
Metcon (Time)
Row 75 Calories
50 Wall Balls 20/14#
10 Hang Cleans (full squat) 205/135#
50 Wall Balls 20/14#
Row 75 Calories

Tuesday, May 19, 2015

Clean (5X2 Clean from blocks (just above knee) @ 80%)
JERK (5X2 Jerk from blocks/rack @ 80%)
split, push, etc
Ring Dips (4X8 Strict Ring Dips – rest 90 sec.)
BEHIND THE NECK PRESS (4X5 Jerk Grip BTN Push Press @ 80% of 5rm)
BEHIND THE NECK PRESS
Metcon (Time)
Run 800m
30 Muscle-Ups
Run 800m

Monday, May 18, 2015

Snatch (5X1 Snatch from blocks (just above knee) @ 80%)
Chest-To-Bar Pull-ups (4x10 rest 90sec)
Back Squat (4X10 Back Squats @ 80% of 10rm – rest 90 sec.)
Metcon (Time)
10 rounds for time of:

5 Strict HSPU
10 TTB

Friday, May 15, 2015

Snatch (15:00 to establish a 1RM Snatch.)
Clean and Jerk (15:00 to establish a 1RM Clean & Jerk.)
5k Run (Time)
Max Effort 5k Run

Thursday, May 14, 2015

Power Snatch (EMOM for 10:00 3 T&G Power Snatches)
Power Clean (EMOM for 10:00 2 T&G Power Clean & Push Jerks)
Front Squat (AFAP 4X10 Front Squat)
Muscle-ups (4XME UB Muscle-Ups – rest 2:00)
Metcon (AMRAP - Rounds and Reps)
12:00 AMRAP of:

75 Double-Unders
15 C2B Pullup

Monday, May 11, 2015

Snatch (7X1 Snatch from blocks (just above knee))
Bar Muscle-ups (5X2 Pullups + 3 C2B Pullups + 4 Bar Muscle-Ups )
Back Squat (4X10 Back Squats (timed sets) 90 sec rest)
Randy (Time)
For Time:
75 Power Snatches, 75#
In honor of Randy Simmons, 51, a 27 year LAPD veteran and SWAT team member who was killed February 6 in the line of duty.
To learn more about Randy click here

Thursday, May 7, 2015

Power Snatch (EMOM 10 min 3 T&G Power Snatches start 60%)
Power Clean (EMOM 10 min 2 T&G Power Cleans start 60%)
Front Squat (4X10 Front Squats AFAP rest 90sec)
Muscle-ups (4x ME)
Tommy V (Time)
21 Thrusters, 115#
12 Rope Climbs, 15'
15 Thrusters, 115#
9 Rope Climbs, 15'
9 Thrusters, 115#
6 Rope Climbs, 15'

Tuesday, May 5, 2015

Clean (5X3 Clean from blocks (just above knee) )
JERK (5X3 Jerk from blocks/rack)
split, push, etc
tempo ring dips (4X5 Tempo Ring Dips + ME Kipping)
3 counts down, in bottom, up, and at lockout
Push Press (4X5 Jerk Grip BTN Push Press)
Metcon (Time)
50 DB Snatches (alternating) 70/50#
50 GHD Situps
50 Burpee Box Jump Overs 24/20″
50′ DB OH Walking Lunges (25′ L/25′ R – one DB) 70/50#

Monday, May 4, 2015

Snatch (7X2 Snatch from blocks (just above knee))
Bar Muscle-ups (5X3 Pullups + 3 C2B Pullups + 3 Bar Muscle-Ups)
Back Squat (4X10 Back Squats, go to failure, rest 90 sec.)
Metcon (AMRAP - Rounds and Reps)
20:00 AMRAP of:

50′ HS Walk
50 KB Snatches (25l/25r anyhow) 24/16kg

Friday, May 1, 2015

Snatch (15:00 to establish a 1RM Snatch)
Clean and Jerk (15:00 to establish a 1RM C&J)
Metcon (Time)
Row 50 Cals
100 Wall Balls 20/14#
Row 50 Cals