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31
JAN
2017

Wednesday February 1, 2017

a) 10min EMOM 250/200m Row 12 CTB b) Deadlift 3x 12-15 @ 315/205lbs c) 5 rounds for time 15 power snatch 75/55lbs 15 toes to bar 15 wallballs 30/20lbs D) 3x 50 ft handstand walk 3x 8 per leg weighted kettlebell step ups
30
JAN
2017

Tuesday January 31, 2017

a) clean and jerk Every 90sec T & G 3 @ 65% 3 rounds 3 @ 70% 3 rounds 2 @ 75% 2 rounds 2 @ 80% 2 rounds b) Complete as many rounds and reps as possible in 20 minutes of: 25-ft. overhead walking lunge 8 burpees 25-ft. overhead walking lunge 8 chest-to-bar pull-ups c) Weighted...
29
JAN
2017

Monday January 30, 2017

a) Backsquat 3×3 same weight all sets b) 20 RM backsquat @50% of your 1RM add 5lbs from last week c) 7min Work up to a Heavy Squat Snatch -Then- 10min Emom 4 Burpees + 5 Squat Snatch 125/85lbs d) Gymnastic 10min EMOM 250/200m Row 5 M-ups e) 3x 3 min amrap rest 3 mins between...
27
JAN
2017

Saturday January 28, 2017

a) Snatch pulls 4×3 snatch pulls at 80-85% 1RM b) 10 min Amrap 10 shoulder to overhead 30 double unders 95/135lbs 105/155 125/175 135/195 145/215 Max reps at 155/225 c) 3x 40 Wallballs 30/20lbs rest 2 mins between sets
27
JAN
2017

Friday January 27, 2017

a) 10min Work up to a heavy 1 Rep Power Snatch b) at the 11min Mark 4min Every 15 seconds 2 power Snatch 145/100lbs c) 10min EMOM Alternating 250/200m Row 10-15 Kipping HSPU d) 4 rounds 100 Double under 21 C2B 15 OHS 105/75lbs rest 3 mins between rounds e) 3x 10 GHD back...
25
JAN
2017

Wednesday, January 25, 2017

A) 14min EMOM Alternating 15 Burpees 12 CTB B) Deadlift 3x 10 @ 315/205lbs C) 10 min amrap 12 Strict handstand push-ups 12 front squat 155/105lbs D) 7 min amrap 15ft handstand walk x2 15 Burpee box jump over E) weighted supinated pull-ups 5-5-3-3-2-2
23
JAN
2017

Tuesday January 24, 2017

a) 0:00-4:00 2x 12 power clean 135/95 12 push jerks 135/95 4:00-8:00 2x 10 squat clean 135/95 10 push jerks 135/95 8:00-12:00 2x 8 thruster 135/95 12 burpee over bar b) Amrap 14mins 60-calorie row 50 toes-to-bars 40 wall-ball shots 20/14lbs 30 cleans 135/95lbs 20 muscle-ups c)...
22
JAN
2017

Monday January 23, 2017

a1) 3×3 same weight all sets a2) 20 RM backsquat @50% of your 1RM add 5lbs from last week b) 10 min emom T & G Snatch 3 @ 65% 3 rounds 3 @ 70% 3 rounds 2 @ 75% 2 rounds 2 @ 80% 2 rounds c) 10min EMOM 20 Dubs + 4 M-ups d) 3 x Airdyne 100cals rest 5 mins between sets
20
JAN
2017

Saturday January 21, 2017

a) Snatch pulls 4×3 snatch pulls at 80-85% 1RM b) 10 front squats 225/155lbs 12 toes to bar 1 rope climb 15 deadlifts 185/125lbs 12 toes to bar 1 rope climb 20 clean and jerks 155/105lbs 12 toes to bar 1 rope climb 25 overhead squats 135/95lbs 12 toes to bar 1 rope climb
19
JAN
2017

Friday January 20, 2017

a) 10 mins even mins airdyne 20/18 cals odd mins 3 rep hang power snatch goal is to build to a max in 5 sets while under fatigue b) 10min EMOM 30 Double unders + 6 Strict HSPU 2″ c) 10 rounds 5 OHS 105/75 10x 50ft shuttle run 6 bar facing burpees 7 shoulder to overhead...