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30
MAR
2017

Friday March 31, 2017

a) Warm up 3×3 Single Leg Deadlift (empty bar) 5111 b) 5×6 Romanian Deadlifts c) Row 2000m 50 pistol squats 30 Hang clean 225/135lbs New system of CP starting next Monday. More info coming soon!
28
MAR
2017

Wednesday March 29, 2017

a)5x 2 position snatch 1 1″ off the ground hang + 1 Full snatch b) 6min EMOM 6 Hang Squat Snatch 115/85lbs 1min Rest 6min EMOM 7-10 Strict HSPU 1min Rest 6min EMOM 6-10 Strict Pullups
27
MAR
2017

Tuesday March 28, 2017

a) Power clean E2MOM 20 mins 2 reps at 75-85% work on clean technique b) Strict Press 5×5 c) 6 Rounds 5KB Snatch each arm 24/16kg 5 Strict Chinups 50 Double Unders Rest 1min
26
MAR
2017

Monday March 27, 2017

deload week, have fun a) Front Squat 10 min emom 2 reps @ 75-80% b)Jerk 20 min E2MOM 2 reps @ 75% pause 2 sec in land c) 21 Power cleans 135/95lbs 5 rope climbs 15 power cleans 4 rope climbs 9 power cleans 3 rope climbs
26
MAR
2017

Monday March 27, 2017

a) 17.5 redo b) Front squat 5×4 c) Build to a 1RM Squat clean to thruster jerk. No stopping between the clean and jerk
24
MAR
2017

Saturday March 25, 2017

a) Build to a 2RM power clean + 2 push jerk b) 20 min amrap 800m row 10 burpees over rower 15 toes to bar
23
MAR
2017

Friday March 24, 2017

a) 17.5 b) Backsquat 5×4 c1)3x 100ft farmer carry rest 1-2 mins between sets c2) 3x 100ft overhead KB carry rest 1-2 mins between sets
21
MAR
2017

Wednesday March 22, 2017

a) 5x 2 position snatch 1 above knee+ 1 1″ off the ground hang b) 7 min amrap 7 Hang clean to thruster 95lbs 7 burpee over bar c) Every 90sec for 4 rounds 100 double unders 20 cal row handstand walk 50ft
20
MAR
2017

Tuesday March 21, 2017

a) Bicep Opener 3×5 https://www.youtube.com/watch?v=MTmUnExmBXc Tricep Opener 3×5 https://www.youtube.com/watch?v=RsdeYXRf2Ic&t=119s b) 4 rounds for time 15 DB thrusters 100 double unders 5 muscle ups c) 5x 5 weighted chest to bar rest 30 sec 5 weighted ring dip...
19
MAR
2017

Monday March 20, 2017

a) 17.4 redo b)Front squat 5×5 c) 5x 1 Squat clean to thruster + 1 squat clean and push jerk build to a heavy double, drop and reset between reps