Monday, August 31, 2015

First  pull (7X1 Paused Snatch First Pull + 1 Paused Snatch)
Glute-Ham Raises ( 4X5 Weighted GH Raise)
Push Jerk (4X3 Push Jerks + 2 Jerk Grip OHS)
Metcon (Time)
4 rounds for time of:

Run 400m
12 Thrusters 95/65#
12 Pullups

Friday, August 28, 2015

Snatch (Snatch: 15:00 to work to a 1rm)
Clean and Jerk (Clean & Jerk: 15:00 to work to a 1rm)
Metcon (Time)
50 Back Squats 135/95#
40 Pull-ups
30 Shoulder-to-Overhead 135/95#
50 Front Squats 85/65#
40 Pull-ups
30 Shoulder-to-Overhead 85/65#
50 Overhead Squats 65/45#
40 Pull-ups
30 Shoulder-to-Overhead 65/45#

Thursday, August 27, 2015

Power Snatch ( 4X5 T&G Power Snatches )
Power Snatch ( 1XME UB T&G Power Snatches @ 85% of heaviest )
Paused Front Squat (1X3@75%, 1X3@80%, 1X2@85%, 2X1@90%)
Handstand Walk (5X1:00 Max Distance HS Walk)
Metcon (Time)
15 Muscle-Ups
15 Hang Power Cleans 155/105#
15 OHS 155/105#
12 Muscle-Ups
12 Hang Power Cleans 155/105#
12 OHS 155/105#
9 Muscle-Ups
9 Hang Power Cleans 155/105#
9 OHS 155/105#

Tuesday, August 25, 2015

First  pull ( 5X1 Paused Clean First Pull + 1 Paused Clean)
Split Jerk ( 5X2 Split Jerk (with 3 count OH hold in split))
Turkish Get Up ( 4X5 TGUs (each arm) )
Muscle-ups ( 4X1 Muscle-Up + 5 Strict Ring Dips + ME UB Mus)
Metcon (Time)
For time:

3 Rope Climbs 15′
20 Jumping Back Squats 65/45#
30 DB Push Press 60/40#
40 TTB
30 DB Push Press 60/40#
20 Jumping Back Squats 65/45#
3 Rope Climbs 15′

Monday, August 24, 2015

First  pull (7X1 Paused Snatch First Pull + 1 Paused Snatch)
Glute-Ham Raises ( 4X5 Weighted GH Raise – heaviest possible)
Push Jerk ( 4X3 Push Jerks + 2 Jerk Grip OHS –)
Metcon (Time)
3 rounds for time of:

5 MU or 3 pull ups/3 ring dips
7 Power Snatches 155/105#
15 Box Jump Overs 24″

*Rest 2:00

3 rounds for time of:

5 MU or 3 pull ups/3 ring dips
7 Power Cleans 155/105#
15 Box Jump Overs 24″

Thursday, August 20, 2015

Power Snatch (4X5 T&G Power Snatches – work to a 5rm)
Power Snatch (1XME UB T&G Power Snatches @ 80% of 5RM)
Paused Front Squat ( 1X3@70%, 1X3@75%, 1X3@80%, 1X2@85%, 1X1@90% )
Handstand Walk (5X1:00 Max Distance HS Walk – rest 90 sec.)
Metcon (AMRAP - Rounds and Reps)
Complete as many rounds and repetitions as possible in 14 minutes of:

60 Calorie Row
50 TTB
40 Wall Ball 20/14# (women 9′ target)
30 Power Cleans 135/95#
20 Muscle-Ups

Tuesday, August 18, 2015

First  pull (5X1 Paused Clean First Pull + 1 Paused Clean)
Turkish Get Up ( 4X5 TGUs (each arm) – heaviest possible, rest 90 )
Glute-Ham Raises (4X8 Weighted GH Raise – heaviest possible, rest 90)
Metcon (AMRAP - Rounds and Reps)
12 minute AMRAP of:

8 Strict Deficit HSPU 4/3″
12 Hang Snatches (full) 115/75#
40 DUs

Monday, August 17, 2015

First  pull (7X1 Paused Snatch First Pull + 1 Paused Snatch)
Muscle-ups (4X1 Muscle-Up + 5 Strict Ring Dips + ME UB Mus)
Push Jerk (4X3 Push Jerks + 2 Jerk Grip OHS)
Metcon (AMRAP - Rounds and Reps)
Rest exactly 1:00 between #1 and #2.

1) 10:00 AMRAP at a moderate intensity (80% RPE):

50 6″ Target Burpees
50 Thrusters 65/45#

2) 5:00 AMRAP (all out effort) of:

20 6″ Target Burpees
20 Thrusters 65/45#

Friday, August 14, 2015

Snatch (Snatch: 15:00 to work to a 1rm)
Clean and Jerk (Clean & Jerk: 15:00 to work to a 1rm)
Metcon (AMRAP - Reps)
10:00 to complete:

200 Double-Unders
100 Wall Balls 20/14#

With the remainder of the 10:00 complete max reps of

Power Snatches 155/105#
count only power snatches

Thursday, August 13, 2015

Power Snatch ( 4X5 T&G Power Snatches)
Power Snatch ( 1XME UB T&G Power Snatches @ 80% of 5RM)
Paused Front Squat (1X3@70%, 1X3@75%, 2X3@80%, 1X2@85%)
Handstand Walk ( 5X1:00 Max Distance HS Walk)
Metcon (Time)
For time:

Run 800m
30 Muscle-Ups/
or 90 pull ups and 90 ring dips
Run 800m

Tuesday, August 11, 2015

First  pull (5X1 Paused Clean First Pull+1 Paused Clean, 3 sec)
Split Jerk (5X2 Split Jerk (with 3 count OH hold in split))
Turkish Get Up (heaviest possible, rest 90 sec)
Glute-Ham Raises (4X8 Weighted GH Raise)
Metcon (AMRAP - Reps)
1) 5 rounds of:

:45 ME 6′ Target Burpees
:15 Rest
:45 ME Hang Clean & Push Jerk 135/95#
:15 Rest

*Rest 5:00 between 1&2.

2) 5 rounds of:

:45 ME HR Push-ups
:15 Rest
:45 ME Bar Muscle-Ups
:15 Rest

Friday, August 7, 2015

Friday 8715

FRIDAY 8715
Snatch (1) Snatch: 15:00 to work to a 1rm)
Clean and Jerk (2) Clean & Jerk: 15:00 to work to a 1rm)


Metcon (Time)
Conditioning

For time:

Run 400m or Row 500m
200′ HS Walk or 1.5min accumulated HS Hold
Run 400m or Row 500m
10 Rope Climbs 15′
Run 400m or Row 500m
50 KB Snatches 32/24kg  - scaled weight options - 24/16kg or 20/12kg - (25l/25r – anyhow)

Thursday, August 6, 2015

Thursday 8615

THURSDAY 8615
Power Snatch (1) 4X5 T&G Power Snatches – work to a near 5rm, re)
Power Snatch (2) 1XME UB T&G Power Snatches @ 80% of heaviest co)
Metcon (No Measure)
Strength/Skill

1a) Paused Front Squats (3 count pause in bottom, no bounce to stand): 1X3@70%, 1X3@75%, 2X3@80%, 1X1@85% – based on 1rm Front Squat, rest 90 sec.
1b) 5X1:00 Max Distance HS Walk – rest 90 sec.

Metcon (Time)
Conditioning

For time:

Row 20 Calories
40 OHS 115/75#
Row 20 Calories
30 Power Snatches (no squat) 115/75#
Row 20 Calories
20 Hang Snatches (full squat) 115/75#

Tuesday, August 4, 2015

Tuesday 8415

TUESDAY 8415
Clean (1) 5X1 Paused Clean First Pull + 1 Paused Clean (3)
JERK (2) 5X2 Split Jerk (with 3 count OH hold in split) )
split, push, etc
Turkish Get Up (1a) 4X5 TGUs (EACH ARM) – heaviest possible, rest )
Glute-Ham Raises (1b) 4X8 Weighted GH Raise – heaviest possible, res)

Metcon (Calories)
Conditioning

For CALORIES and REPS:

2:00 ME Row for Calories
1:00 UB Plank Hold
1:00 Rest
2:00 ME KB Swings 24/16kg
1:00 UB Plank Hold
1:00 Rest
2:00 ME Double-Unders
1:00 UB Plank Hold
1:00 Rest
2:00 ME Wall Balls 20/14#
1:00 UB Plank Hold
1:00 Rest

*There is no penalty for breaking the plank holds. Except the eternal shame of knowing you’re a failure. ;)

Monday, August 3, 2015

Monday 8315

MONDAY 8315
Snatch (7X1 Paused Snatch First Pull + 1 Paused Snatch (3 )
Metcon (No Measure)
Strength/Skill:
1a) 4X1 Muscle-Up + 5 Strict Ring Dips + ME UB Muscle-Ups – rest 2:00

1b) 4X3 Push Jerks + 2 Jerk Grip OHS – work to a max for the complex, rest 2:00

Metcon (Time)
Conditioning

For time:

20 Split Jumps
Rest :10
30 Split Jumps
Rest :30
20 Thrusters 65/45#
Rest :10
30 Thrusters 65/45#
Rest :30
20 HR Pushups
Rest :10
30 HR Pushups
Rest :30
20 Pullups
Rest :10
30 Pullups