Tuesday, June 30, 2015

3 Position Clean (1×1@65%, 1×1@70%, 3×1@75%)
3 Position Clean + 1 Jerk @ each position (2 reps from each position – power position, hang, floor)
Ring Dips (Banded Strict Ring Dips (attached to KB))
Snatch Balance ( heaviest possible, rest 90 sec.)
Metcon (Time)
30 Burpee Box Jumps 24/20″
30 DB C&J (two dumbbells) 60/40#
30 Burpee Box Jumps 24/20″

Monday, June 29, 2015

3 position SNATCH (1×1@65%, 1×1@70%, 3×1@75%)
power position, hang, floor
Bar Muscle-ups (5X4 Strict Pull-ups+3 Kipping Pull-ups+2 Bar M)
Back Squat (4X3 + 1XME Back Squats @ 85%)
Metcon (Time)
4 rounds of:

Run 400m
20 KB Swings 32/24kg

Rest 1:1

Friday, June 26, 2015

Snatch (15 minutes to establish a 1RM Snatch.)
Clean and Jerk (15 minutes to establish a 1RM Clean & Jerk.)
Metcon (Time)
Run 400m
25 Thrusters 115/75#
25 TTB
Run 800m
25 TTB
25 Thrusters 115/75#
Run 400m

Thursday, June 25, 2015

Power Snatch (EMOM for 7:00 – 3 T&G Power Snatches @ 70% of 1rm )
Power Clean (EMOM for 7:00 – 2 T&G Power Clean & Push Jerks @ 7)
Front Squat (4X5 Front Squats @ 75% of 5rm – rest 2:00)
Metcon (Time)
30 HSPU
10 Rounds of “Cindy”: 5 Pullups – 10 HR Pushups – 15 Air Squats
30 HSPU
10 Rounds of “Cindy”: 5 Pullups – 10 HR Pushups – 15 Air Squats
30 HSPU

Tuesday, June 23, 2015

3 Position Clean (5×1@70%)
3 Position Clean + 1 Jerk @ each position (2 reps from each position – power position, hang, floor)
Ring Dips (4X8 Ring Dips – rest 90 sec.)
JERK (4X3 Jerk Grip BTN Push Press+2Jerk Grip OHS @ 80%)
split, push, etc
Metcon (Time)
9-7-5 of:

Cleans (full) 185/205/225# – 125/135/155# (ascending weight each round)
Muscle-Ups /  3pullups & 3ring dips = 1MU

Monday, June 22, 2015

3 position SNATCH (3 Position Snatch (power position, hang, floor) – )
power position, hang, floor
Chest-To-Bar Pull-ups (4XME UB C2B Pull-ups – rest 2:00)
Back Squat (4X5 Back Squats @ 80% of 5rm – rest 2:00)
Metcon (Time)
4X800m Run or aerodyne (if raining) – 90% effort, rest 1:1

Friday, June 19, 2015

Snatch (15 minutes to establish a 1RM Snatch.)
Clean and Jerk (15 minutes to establish a 1RM Clean & Jerk.)
Metcon (AMRAP - Rounds and Reps)
10:00 AMRAP of:

15 Power Snatches 75/55#
30 Double-Unders

Tuesday, June 16, 2015

3 Position Clean (doubles 1×1@60%, 1×1@65%, 2×1@70%)
3 Position Clean + 1 Jerk @ each position (2 reps from each position – power position, hang, floor)
Ring Dips ( 4X8 Banded Strict Ring Dips (band attached to KB )
Push Press (4X3 Jerk Grip BTN Push Press + 2 Jerk Grip OHS)
Metcon (AMRAP - Rounds and Reps)
20:00 AMRAP of:

400m Run
8 Muscle-Ups or  3pullups/3dips per MU
12 Muscle Snatches 85/60#

Monday, June 15, 2015

1) Hang Snatch (just above knee): 1×5@70%, 1×5@80%, 2×3@85%, 1×5@80% – rest as needed
2) Hang Clean (just above knee): 1×5@70%, 1×5@80%, 2×3@85%, 1×5@80% – rest as needed
3) Jerk from blocks (or rack): 1×5@70%, 1×5@80%, 2×3@85%, 1×5@80% – rest as needed
Conditioning
“Karen”
150 Wall Balls 20/14#
For time.

Friday, June 12, 2015

Snatch (15 minutes to establish a 1RM Snatch.)
Clean and Jerk (15 minutes to establish a 1RM Clean & Jerk.)
Metcon (Time)
400m Plate Carry 45#

3 rounds of:

9 Power Snatches 135/95#
12 Paralette HSPU (5/3″ Deficit)
15 GHD Sit-ups

400m Plate Carry 45# (after 3 rounds)

Thursday, June 11, 2015

Power Snatch (7 EMOM 3 T&G Power Snatches: begin at 60%)
Power Clean (7EMOM 2 T&G Power Clean & Push Jerks: begin at 60%)
Front Squat (4X5 + 1XME Front Squats)
Ring Dips (4X1:00 ME Tempo Strict HSPU (3 down, 3 up)
Metcon (Time)
3 rounds of:

Row 1k
30 Thrusters 65/45#

Rest 2:00 after each round.

Tuesday, June 9, 2015

3 Position Clean (doubles & jerk 1×1@55%, 1×1@60%, 1×1@65%, 1×1@70%)
3 Position Clean + 1 Jerk @ each position (2 reps from each position – power position, hang, floor)
Ring Dips (4x8 Paused Strict Ring Dips 3sec pause @ top&botto)
Push Press (4X3 Jerk Grip BTN Push Press + 2 Jerk Grip OHS)
Metcon (Time)
7 rounds of:

4 T&G Power Clean & Push Jerks (begin @ 155/105#)
Run 200m
4 Strict Pullups
3 Bar MU

Rest 1:00 after each round.

*Increase load on PC&PJ by 10# each round until you cannot complete 4 reps, then lower weight by 10# and use for the remainder of the workout.

Monday, June 8, 2015

3 position SNATCH (doubles 1×1@55%, 1×1@60%, 1×1@65%, 1×1@70%)
power position, hang, floor
Toes-To-Bar ( 5X3 TTB + 4 Pull-ups + 5 C2B Pull-ups – rest 2:00)
Back Squat ( 4X5 + 1XME Back Squats – work to a true 5rm)
Metcon (Time)
21 Power Cleans 135/95#
50′ Handstand Walk
21 OHS 135/95#
15 Power Cleans 135/95#
50′ Handstand Walk
15 OHS 135/95#
9 Power Cleans 135/95#
50′ Handstand Walk
9 OHS 135/95#

Thursday, June 4, 2015

Power Snatch (EMOM for 7:00 – 3 T&G Power Snatches: begin at 60%)
Clean and Jerk (EMOM for 7:00 – 2 T&G Power c&J: begin at 60%)
Handstand Push-ups (4X1:00 ME Tempo Strict HSPU (3 counts down, 3 coun)
Metcon (No Measure)
Alternating EMOM for 14:00-

10 C2B Pullups
40 Double-Unders

Tuesday, June 2, 2015

3 Position Clean (2 reps1×1@50%, 1×1@55%, 1×1@60%, 2×1@65%)
3 Position Clean + 1 Jerk @ each position (2 reps from each position – power position, hang, floor)
tempo ring dips (4X8 Paused Strict Ring Dips)
3 counts down, in bottom, up, and at lockout
BEHIND THE NECK PRESS (4X3 + 2 Jerk Grip OHS – heaviest possible)
BEHIND THE NECK PRESS
Metcon (Time)
3 rounds for time of:

12 Dual KB Thrusters 24/16kg
18 TTB
24 Split Jumps (each jump counts 1 rep)

Monday, June 1, 2015

3 position SNATCH ( (2X)1×1@50%, 1×1@55%, 1×1@60%, 2×1@65%)
power position, hang, floor
Metcon (AMRAP - Reps)
5X5 Strict TTB + 4 Strict Pull-ups + 3 Bar Muscle-ups – rest 2:00
Back Squat (work to a true 5rm, then 1 ME UB set @ 90% of 5rm,)
Metcon (Time)
40 Ground to Overhead 135/95#
Run 800m
Row 1200m