Friday, January 29, 2016

Power Clean (5X3 T&G Power Cleans + 5 Jerks (any style) )
Metcon (Time)
For time: 12 min time cap

4 HSPU
8 Deadlifts 135/95#
4 HSPU
8 Deadlifts 135/95#
16 Box Jump Overs 24/20″
8 HSPU
8 Deadlifts 185/125#
8 HSPU
8 Deadlifts 185/125#
16 Box Jump Overs 24/20″
12 HSPU
8 Deadlifts 225/155#
12 HSPU
8 Deadlifts 225/155#
16 Box Jump Overs 24/20″
16 HSPU
8 Deadlifts 275/185#
16 HSPU
8 Deadlifts 275/185#
16 Box Jump Overs 24/20″
20 HSPU
8 Deadlifts 315/215#
20 HSPU
8 Deadlifts 315/215#
16 Box Jump Overs 24/20″

Thursday, January 28, 2016

Power Snatch (7X3 T&G Power Snatches + 1 Snatch Balance + 1 OHS )
Metcon (AMRAP - Reps)
5 rounds of:

1:00 ME Front Squats @ 80%
1:00 ME Ring Dips
1:00 Rest

record each
Metcon (Time)
For time:

30 Thrusters 95/65#
90 Double-Unders
20 Thrusters 135/95#
60 Double-Unders
10 Thrusters 185/125#
30 Double-Unders

Tuesday, January 26, 2016

3 Position Clean (Every 2:00 for 12:00 (7 total sets):)
3 Position Clean + 1 Jerk @ each position (from each position – power position, hang, floor)
Metcon (AMRAP - Reps)
6 rounds of:

:45 ME Strict/Kipping HSPU (alternate Strict/Kipping each round)
:15 Rest
:45 Double-Unders
:15 Rest
record each total
Metcon (Time)
7 rounds of:

10 Hang Power Snatches 115/75
10 TTB

Rest 1:00 between rounds

Monday, January 25, 2016

3 position SNATCH (Every 1:30 for 9:00 (7 total sets):)
power position, hang, floor
Muscle-ups (4X3 Strict Muscle-Ups + ME UB Kipping Muscle-Ups –)
Thruster (4X8 Thrusters – heaviest possible, rest 1:00)
Metcon (Time)
1) 5 rounds of:

7 OHS 135/95#
11 Burpees over Bar

Rest 1:1

*Rest 10:00 between 1 and 2.

2) For time:

50 Burpees over Bar
50 OHS 95/65#
50 Calorie Row

record each workout

Friday, January 22, 2016

Metcon (AMRAP - Rounds and Reps)
8 min Amrap

3-6-9-12-15….

-alternating KB snatches 1.5pood/1pood
- Box Jump Overs (24/20)

Thursday, January 21, 2016

Power Snatch (7X3 T&G Power Snatches + 1 Snatch Balance + 1 OHS)
Metcon (AMRAP - Reps)
5 rounds of:

1:00 ME Front Squats @ 80%
1:00 ME Ring Dips
1:00 Rest
record both
Metcon (Time)
For time:

30 C2B Pullups
5 OHS 155/105#
20 C2B Pullups
10 OHS 155/105#
10 C2B Pullups
15 OHS 155/105#

Tuesday, January 19, 2016

3 Position Clean (Every 2:00 for 12:00 (7 total sets):)
3 Position Clean + 1 Jerk @ each position (from each position – power position, hang, floor)
Metcon (AMRAP - Reps)
6 rounds of:

:45 ME Strict/Kipping HSPU (alternate Strict/Kipping each round)
:15 Rest
:45 Double-Unders
:15 Rest
record in comments
Metcon (Time)
row 2k
bike 1mile

Monday, January 18, 2016

3 position SNATCH (Every 1:30 for 9:00 (7 total sets):)
power position, hang, floor
Muscle-ups (4X3 Strict Muscle-Ups + ME UB Kipping Muscle-Ups –)
Thruster ( 4X8 Thrusters – heaviest possible, rest 1:00)
Metcon (AMRAP - Rounds and Reps)
12:00 AMRAP of:

30 Double-Unders
15 TTB
15 Clean & Jerks (anyhow) 115/75#

Friday, January 15, 2016

Power Clean (5X3 T&G Power Cleans + 5 Jerks)
Metcon (AMRAP - Reps)
Every 6 minutes until completion or inability to finish a segment:

1) From 0:00-6:00

100 Wall Balls 20/14# (10’/9′)
20 TTB

2) From 6:00-12:00

125 Wall Balls 20/14# (10’/9′)
30 TTB

3) From 12:00-18:00

140 Wall Balls 20/14# (10’/9′)
40 TTB

Score is either time finishing segment 3, or reps finished when time capped in segment 1 or 2.

Thursday, January 14, 2016

Power Snatch (7X3 T&G Power Snatches + 1 Snatch Balance + 1 OHS)
Metcon (AMRAP - Reps)
5 rounds of:

1:00 ME Front Squats @ 75%
1:00 ME TTB
1:00 Rest
record each in comments
Metcon (Time)
7 rounds of:

5 Muscle-Ups or 15 pullups &15 ring dips
7 Power Snatches 115/75#
9 OHS 115/75#

Rest 1:1

Friday, January 8, 2016

Power Clean (5X3 T&G Power Cleans + 5 Jerks (any style) )
Metcon (Time)
With a 12:00 cap…

21-15-9-15-21 of:

Row for Calories
HSPU (kipping is allowed – open standards from ’15)
OHS 115/75#

Thursday, January 7, 2016

Power Snatch (7X3 T&G Power Snatches + 1 Snatch Balance + 1 OHS)
Metcon (AMRAP - Reps)
5 rounds of:

1:00 ME Front Squats @ 70%
1:00 ME TTB
1:00 Rest
Metcon (Time)
3 rounds for time of:

30 Burpee Box Jumps 24/20″
15 Clean & Jerks (anyhow) 115/75#

Monday, January 4, 2016

3 position SNATCH (Every 1:30 for 9:00 (7 total sets):)
power position, hang, floor
Muscle-ups (4X3 Strict Muscle-Ups + ME UB Kipping Muscle-Ups )
Thruster (4X8 Thrusters – heaviest possible, rest 1:00)
Metcon (Time)
5 rounds of:

30 Wall Balls 20/14#
25 Calorie Row
20 TTB

Rest 1:00 after each round.