Wednesday, January 18, 2017

Thursday 170119

Front Squat Hold 2-2-2

Use the heaviest weight you can for each set.
Rest as needed between sets.

--then--

Every 1 min for 20 mins, alternating between:
6 Toes To Bar +  6 Thruster, 95/65 lbs
6 Toes To Bar + 6 Overhead Squat, 95/65 lbs

Tuesday, January 17, 2017

Wednesday 170118

Push Jerk 3-3-3

Use the heaviest weight you can for each set.
Rest as needed between sets.

--then--

Complete as many rounds as possible in 8 mins of:
10 Push Press, 95/65 lbs
10 Row Calories
10 Pull-ups

Monday, January 16, 2017

Tuesday 170117

For time: 30 Wall Balls, 20/14 lbs, 10/9 ft 30 Hand Release Push-Ups 15 Ball Slams, 50/30 lbs 20 Wall Balls, 20/14 lbs, 10/9 ft 20 Hand Release Push-Ups 15 Ball Slams, 50/30 lbs 10 Wall Balls, 20/14 lbs, 10/9 ft 10 Hand Release Push-Ups 15 Ball Slams, 50/30 lbs 20 Wall Balls, 20/14 lbs, 10/9 ft 20 Hand Release Push-Ups 15 Ball Slams, 50/30 lbs 30 Wall Balls, 20/14 lbs, 10/9 ft 30 Hand Release Push-Ups 15 Ball Slams, 50/30 lbs

Monday 170117

Squat Clean 1-1-1-1-1

Use the heaviest weight you can for each set.
Rest as needed between sets.

--then--

5 rounds for time of:
4 Strict Handstand Push-ups
8 Pistols (Alternating Legs)s
12 Box Jump Overs
16 Double Unders

Thursday, January 12, 2017

Friday 170113

Every 1 min for 16 mins, alternating between:
Overhead Walking Lunge, 95/65 lbs, 10 m
10 GHD Sit-ups

--then--

Hand To Hand Kettlebell Swing 1xME at 55 lbs
Hand To Hand Kettlebell Swing 1xME at 55 lbs
Hand To Hand Kettlebell Swing 1xME at 35 lbs
Hand To Hand Kettlebell Swing 1xME at 35 lbs

Rest as needed between sets.

Perform as many hand to hand kettle bell swings as you can without allowing the weight to touch the ground. Record the reps from each set.

Wednesday, January 11, 2017

Thursday 170112

Front Squat 10-8-6-4-2-1

Use the heaviest weight you can for each set.
Rest as needed between sets.

--then--

Death By 10 Meter Shuttle Run

With a continuously running clock perform:
10 Meter Shuttle Run 100 m in the first 1 min,
10 Meter Shuttle Run 110 m in the second 1 min
10 Meter Shuttle Run 120 m in the third 1 min
...
Continuing this for as long as you are able.

Tuesday, January 10, 2017

Wednesday 170111

Snatch Pull 1x7 at 0.75x bodyweight
Snatch Pull 1x7 at 0.75x bodyweight
Snatch Pull 1x5 at 1x bodyweight
Snatch Pull 1x5 at 1x bodyweight
Snatch Pull 1x3 at 1.25x bodyweight
Snatch Pull 1x3 at 1.25x bodyweight

Rest as needed between sets.

--then--

J.T.

21-15-9 reps, for time of:
Handstand Push Up
Ring Dip
Push-up

Monday, January 9, 2017

Tuesday 170110

For time:
Row, 1000 m
-- then --
3 rounds of:
10 Clean & Jerks, 135/95 lbs
10 Chest-to-bar Pull-ups
10 Burpees
-- then --
Row, 1000 m

Monday 170109

Overhead Squat 3-3-3-3-3

Rest as needed between sets.

--then--

Complete as many rounds as possible in 10 mins of:
10 Overhead Squats, 95/65 lbs
10 Toes-to-bars

Thursday, January 5, 2017

Friday 170106

For time:
150 Air Squats

If you have a vest, wear it. 20/14

--then--

5 rounds for time of:
3 Pull-ups
2 Chest-to-bar Pull-ups
1 Bar Muscle Up

--then--

For time:
50 Handstand Push-ups