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28
FEB
2017

Wednesday March 1, 2017

a1) 5 min amrap 10 cal row 8 overhead squat 135/95lbs right into a2) 5 min amrap 8 hang power snatch 135/95lbs 8 burpee over bar right into a3) 5 min amrap 8 KB Swing 32/24kg 8 pushups right into a4) 5 mins to find a 5RM power snatch (must be touch and go, the bar can rest in the...
27
FEB
2017

Tuesday February 28, 2017

a) Quickly build to a 85-90% 1RM clean and jerk b) 15.1 Complete as many rounds and reps as possible in 9 minutes of: 15 toes-to-bars 10 deadlifts (115 / 75 lb.) 5 snatches (115 / 75 lb.) WORKOUT 15.1a 1-rep-max clean and jerk 6-minute time cap c) EMOM 12 mins 12 chest to bar...
26
FEB
2017

Monday February 27, 2017

a) Back squat 3×1 same weight all sets 20 RM backsquat add 5lbs from last week b) For Time Squat Snatch 10 Reps 135/85lbs 10 Reps 185/125lbs 10 Reps 205/130lbs 10 Reps 185/125lbs 10 Reps 135/85lbs c) 15min EMOM Alternating 5-7M-ups 40-60 Dubs Row 20/15cal
24
FEB
2017

Saturday February 25, 2017

a) 5×3 touch and go power snatch build heavy b) Row 50 cals 40 wallball 20/14lbs 30 pullups 20 burpees over rower row 40 cals 30 wallballs 20 pullups 10 burpee over rower row 30 cal 20 wallball 10 pullups
23
FEB
2017

Friday February 24, 2017

a) 17.1 b) 3 rounds every 2 mins 30 sec max rep kipping hspu 30 sec L sit hold 30 sec max ring muscle ups 50 ft sled pull c) 3x 10 Dumbbell seated Z-press
21
FEB
2017

Wednesday February 22, 2017

a) Deadlift 15 @ 315/220 15 @ 315/220 10 @ 355/240 b) 5 rounds 100 double unders 12 toes to bar 12 alt DB snatch 50/35lbs c) 50 ft handstand walk 40 kipping HSPU 30 ft Handstand walk 20 strict HSPU 50 ft handstand walk
20
FEB
2017

Tuesday February 21, 2017

a) 10 min emom 5 squat clean to thruster 135/95lbs 8 squat clean to thruster 95/65lbs b) Complete as many rounds and reps as possible in 13 minutes of: 55 deadlifts 55 wall-ball shots 55-calorie row 55 handstand push-ups Men deadlift 225 lb. and throw 20-lb. ball to 10-ft. target...
19
FEB
2017

Monday February 20, 2017

a) 3×2 same weight all sets 20 RM backsquat @50% of your 1RM add 5lbs from last week b) Snatch 5 @ 70 5 @ 75 5@ 80 5@85 c) 5 rounds 15 DB thrusters 50/35lbs 25 cal Row 15 Burpee over rower rest 2 mins
18
FEB
2017

Saturday, February 18, 2017

A) take 10 mins to find a 5RM t&g power clean B) 50 cal row 40 wallballs 30lbs 30 thrusters 95/65lbs 20 Kipping HSPU 10 muscle ups C) 5 min amrap Burpee over box with DB 50/35lbs x2
17
FEB
2017

Friday, February 17, 2017

A) 10 min Emom alternating 15 power snatch 75/55lbs 50 double unders B) Tabata 8 rounds OHS 115/75 Thruster 115/75 burpee box over with DB 50/35lbs Alternating DB snatch 50/35lbs C) 3x 10 Dumbbell seated Z-press
12