Thursday, July 30, 2015

Power Snatch (EMOM for 7:00 – 3 T&G Power Snatches @ 70%)
Power Clean (EMOM for 7:00 – 2 T&G Power Clean&Push Jerks@ 70%)
Front Squat (4X3 Front Squats – @ 80% of 1rm, rest 2:00)
Muscle-ups (4X3 Strict Muscle-Ups – rest 2:00)
1-Mile Run (Time)
Max Effort 1-Mile Run

Tuesday, July 28, 2015

3 Position Clean (5×1@65%)
3 Position Clean + 1 Jerk @ each position (from each position – power position, hang, floor)
Ring Dips (4X10 Strict Ring Dips – rest 90 sec.)
Snatch Balance (4X3 Snatch Balance – @ 80% of 3rm, rest 90 sec.)
Metcon (Time)
4 rounds for time of:

Run 400m or row if raining
8 Front Squats 225/155#

Rest 1:1

Monday, July 27, 2015

3 position SNATCH (5×1@65%)
power position, hang, floor
Pull-ups (5X10 Strict Pullups – rest 2:00)
Back Squat (4X3 Back Squats – @ 80% of 3rm, rest 2:00)
Metcon (Time)
15-10-6 of:

Thrusters 165/115#
Bar Muscle-Ups

Friday, July 24, 2015

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

30 Clean & Jerks (anyhow) 135/95#
30 Wall Balls 20/14#
21 Clean & Jerks (anyhow) 155/105#
30 Wall Balls 20/14#
15 Clean & Jerks (anyhow) 185/125#
30 Wall Balls 20/14#
9 Clean & Jerks (anyhow) 205/145#
30 Wall Balls 20/14#

Thursday, July 23, 2015

Power Snatch (EMOM for 7:00 – 3 T&G Power Snatches: begin at 75%)
power clean and push jerk ( EMOM for 7:00 – 2 T&G Power Clean &J @ 75%)
Front Squat ( 4X3 + 1XME Front Squats)
Muscle-ups ( 4X3 Strict Muscle-Ups + ME Kipping Muscle-Ups)
Metcon (Time)
2 rounds for time of:

Row 50 Calories
40 Box Jump Overs 24″
30 Deadlifts 225#
20 C2B Pullups

Rest 5:00 between rounds.

Tuesday, July 21, 2015

3 Position Clean ( 1×1@65%, 1×1@70%, 1×1@75%, 1×1@80%, 1×1@85%)
3 Position Clean + 1 Jerk @ each position (from each position – power position, hang, floor)
Ring Dips (4X10 Banded Strict Ring Dips)
Snatch Balance (4X3 Snatch Balance)
Metcon (AMRAP - Reps)
5 rounds of:

50 UB Double-Unders
ME UB TTB (no rest after DU)

*count UNBROKEN TTB

Rest 1:1

Monday, July 20, 2015

3 position SNATCH ( 1×1@65%, 1×1@70%, 1×1@75%, 1×1@80%, 1×1@85%)
power position, hang, floor
Bar Muscle-ups ( 5X3 Strict Pull-ups + 5 C2B Pull-ups + ME Bar Mus)
Back Squat (4X3 + 1XME Back Squats)
Metcon (Time)
5 rounds at a moderate intensity (not for time):

-20 Freestanding Shoulder Touches
-15 Med Ball GHD Sit-ups 20/14#
-10 Weighted Glute Bridges 75/55#
http://www.bodybuilding.com/exercises/exerciseImages/sequences/662/Male/l/662_2.jpg
-5 Weighted GH Raises 35/25#

Friday, July 17, 2015

Snatch (15 minutes to establish a 1RM Snatch.)
Clean and Jerk (15 minutes to establish a 1RM Clean & Jerk.)
Metcon (Time)
7 rounds of:

Row 25 Calories
5 T&G Power Clean & Push Jerks 185/125#
10 TTB

Rest 1:00 between each round.

Thursday, July 16, 2015

Power Snatch (EMOM for 7:00 – 3 T&G Power Snatches: begin at 75%)
power clean and push jerk (EMOM for 7:00 – 2 T&G PowerClean&Jerks: begin @75%)
Front Squat (4X3 + 1XME Front Squats)
Muscle-ups (4X3 Strict Muscle-Ups + ME Kipping Muscle-Ups)
Metcon (Time)
5 Legless Rope Climbs 15′ (legs may be used for descent)
150 Double-Unders
5 Legless Rope Climbs 15′ (legs may be used for descent)

Tuesday, July 14, 2015

3 Position Clean (1×1@65%, 1×1@70%, 1×1@75%, 2×1@80%)
3 Position Clean + 1 Jerk @ each position (from each position – power position, hang, floor)
Ring Dips (band attached to KB on floor, and around waist)
Snatch Balance ( heaviest possible, rest 90 sec.)
Metcon (Time)
5 rounds of:

Run 400m
15 Burpee Box-Jump-Overs 24/20″

Monday, July 13, 2015

3 position SNATCH ( 1×1@65%, 1×1@70%, 1×1@75%, 2×1@80%)
power position, hang, floor
Bar Muscle-ups (5X5 C2B Pull-ups + ME Bar Muscle-Ups – rest 2:00)
Back Squat (work to a 3rm, then 1 ME UB set @ 90% of 3rm)
Metcon (Time)
5 rounds for time of:

Row 500m
15 OHS 135/95#

Friday, July 10, 2015

Snatch (15 minutes to establish a 1RM Snatch.)
Clean and Jerk (15 minutes to establish a 1RM Clean & Jerk.)
Metcon (Time)
50 Double-Unders
12 MU
12 DB Shoulder to OH 60/40#
50 Double-Unders
9 MU
9 DB Shoulder to OH 60/40#
50 Double-Unders
7 MU
7 DB Shoulder to OH 60/40#

Thursday, July 9, 2015

Power Snatch (EMOM for 7:00 – 5 T&G Power Snatches: begin at 65%)
Power Clean (EMOM for 7:00 – 3 T&G Power C&J: begin at 65%)
Front Squat (4X3 + 1XME Front Squats – work to a 3rm)
Muscle-ups (4X3 Strict Muscle-Ups + ME Kipping Muscle-Ups )
Metcon (Time)
21-15-9 of:

Power Cleans 205/135#
Burpee Box Jump Overs 30/24″

Tuesday, July 7, 2015

3 Position Clean (1×1@65%, 1×1@70%, 2×1@75%, 1×1@80%)
3 Position Clean + 1 Jerk @ each position (2 reps from each position – power position, hang, floor)
Ring Dips (4X8 Banded Strict Ring Dips)
Snatch Balance (4X3 Snatch Balance)
Metcon (AMRAP - Reps)
5 rounds of:

1:00 ME Strict HSPU (add 10# plate deficit each round)
1:00 ME Double-Unders
1:00 ME Aerodyne (calories)
1:00 Rest

Monday, July 6, 2015

3 position SNATCH (1×1@65%, 1×1@70%, 2×1@75%, 1×1@80%)
power position, hang, floor
Bar Muscle-ups (5X4 Strict Pull-ups + 3 C2B Pull-ups + 2 Bar MU)
Back Squat ( work to a 3rm, then 1 ME UB set @ 85% of 3rm)
Metcon (Time)
7 rounds of:

50′ HS Walk
14 OHS 115/75#
7 Hang Power Snatches 115/75#

Rest 1:1

Friday, July 3, 2015

Snatch (15 minutes to establish a 1RM Snatch.)
Clean and Jerk (15 minutes to establish a 1RM Clean & Jerk.)
Metcon (Time)
15-12-9 of:

Power Snatches 115/75#
Burpee Box Jumps 24/20″
Bar Muscle-Ups

Thursday, July 2, 2015

Power Snatch ( EMOM for 7:00 – 5 T&G Power  begin at 65% and)
Clean and Jerk (EMOM for 7:00 – 3 T&G Power Clean & Push Jerks@65%)
Front Squat (4X3 + 1 ME UB set @ 90% of 3rm)
Deficit Handstand Push-ups ( 4X1:00 ME Strict 3″ Deficit HSPU – rest 2:00)
Metcon (Time)
9-7-5 of:

Thrusters 185/115#
Muscle-Ups    *3:1 pullups and ring dips
    go as heavy as possible if not RX