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31
JUL
2016

Monday August 1, 2016

a) EMOM until failure 1 Snatch start at 60% of 1RM, men add 10lbs per set women add 5lbs per set b) Backsquat AMRAP @92% of 1RM c) 50 Wallballs 20/14lbs 75 double unders 50 CTB pullups 75 double unders 50 wallballs d) 3x Max L sit hold this is a re test
29
JUL
2016

Saturday, July 30, 2016

a) Gymnastic Warm up 9 min emom 1 legless rrope climb 2 rope climbs with legs 30 sec L sit b) For time: Three rounds of: 7 Deadlifts (345 / 225 lbs) 7 Muscle-ups then, Three rounds of: 21 Wall ball shots (20 / 14 lb ball to 10′) 21 Toes-to-bar then, 100-foot Farmer carry (2...
28
JUL
2016

Friday July 29, 2016

a) 4 x 8RM overhead walking lunge b) 12.2 10 minutes of: 75lbs Snatch, 30 reps 135lbs Snatch, 30 reps 165lbs Snatch, 30 reps 210lbs Snatch, as many reps as possible 45lbs Snatch, 30 reps 75lbs Snatch, 30 reps 100lbs Snatch, 30 reps 120lbs Snatch, as many reps as possible c) 2 x...
26
JUL
2016

Wednesday, July 27, 2016

a) 4×2 Push Jerk b) 4×2 Split jerk c) 30 min emom amrap UB shoulder staps in 30sec / Handstand walk 20ft 1 legless rope climb / 1 rope climb 5 burpees + 8 butterfly C2B 5 strict + 5 kip TTB Airdyne 15 cals d)Annie 50-40-30-20-10 double unders sit ups
25
JUL
2016

Tuesday July 26, 2016

a) 10 min emom Clean 3 mins at 80% 3 mins at 85% 2 mins at 90% 1 min at 92% b) Press 5×3 c) Push Press 5×3 d) VO2 Max Week 2 d1) 3 x 200m hard 200m slow rest 4 mins between rounds d2)6x 200m rest 1 min increase speed each round
24
JUL
2016

Monday July 25, 2016

a) 10 min emom Snatch 3 mins at 80% 3 mins at 85% 2 mins at 90% 1 min at 92% b) Backsquat quickly find a 1RM c) Backsquat 3×1 @92% d) 8 Minute AMRAP 30 Double Unders 15 Chest-to-Bar Pull-ups 30 Double Unders 15 Toes-to-Bar e) 4 sets not for time 20-25 sec paralette L sit...
22
JUL
2016

Saturday July 23, 2016

a) Gymnastic Warm up 9 min emom 8/6 muscle ups 15 toes to bar 60 double unders b) 3x 20 unbroken Deadlifts choose your own weights c) 20-15-10-5 Shoulder to Overhead 135/95 Toes to Bar Rest 5min 1200m Row
21
JUL
2016

Friday July 22, 2016

a) 4x 10RM overhead walking lunge b) Murph 1 mile run 100 pullups 200 pushups 300 squats 1 mile run c) 1 x 15 GHD Sit ups fast 2×8 GHD situps tempo 3131
19
JUL
2016

Wednesday July 20, 2016

a) 4×3 Push Jerk b) 4×3 Split jerk c) Gymnastic strength option 1 Tabata 5 rounds strict pullups strict dips strict TTB rest 1 min between movements 4 rounds for time 2 rope climbs 10 hollow rocks 15 elbows to kness 20ft HS Walk option 2 6 rounds 1 weighted legless...
18
JUL
2016

Tuesday July 19, 2016

a) Press 4×4 b) Push Pres 4×4 c) AMRAP 10 MINS 10 squat cleans @65% 16 burpee over bar 8 cleans @ 70% 14 burpees over bar 6 cleans @ 75% 12 burpees over bar 4 cleans @ 80% 10 burpees over bar 2 cleans @ 85% d) VO2 Max Week 1 3x 200m fast rest 60sec 400 mod rest 60 sec...