2017-04-24

April 23, 2017

Week 3! serious business


2017-04-15

April 15, 2017

Week 2!! stay focused


4/10/17-4/15/17

April 8, 2017

Week 1, be ready!


2017-04-01

April 1, 2017

Max Week!!! record your numbers, we will use them for the upcoming cycles


3/27/17 - 3/31/17

March 26, 2017

Monday
2 cleans 12min 80%
4x25 kb deadlifts @124/80
10min amrap
6 power cleans @95/65
6 front squats
6 toes to bar


3/20/17-3/24/17

March 17, 2017

Monday
2 Cleans 12min emom @75%
4x25 kb deadlifts @97/70 (guys share)
10min amrap
8 hang power clean @95/65
8 front squats @ 95/65
8 toes to bar


3/13/17-3/17/17

March 12, 2017

Monday
2 squat cleans 12 emom @70%
4x25 single kb deadlift @88/62
10min amrap
10 hang power clean @95/65
10 wallball 20/14
10 situps


3/6/17-3/10/17

March 3, 2017

Thursday
1 power snatch + 1 hang snatch @80% 10min emom
3x4 back squat @ 80% 2min rest
10min igo-ugo
10/8 assault bike cal
10 power snatch @ 75/55


2/27/17 - 3/3/17

February 26, 2017

Monday
1 power clean + 1 hang clean @75% 12min emom
4x25 deadlifts @105/75 2min rest
12min amrap
8 squat snatches@ 95/65
8 over bar burpees
8 sit ups


2/20/17-2/24/17

February 19, 2017

Monday
12min emom 1 power clean + 1 hang clean @ 70%
4x25 deadlifts @ 95/65 (90sec rest)

12min amrap
8 power snatch 95/65
8 burpees over the bar
8 toes to bar


2/13/17 - 2/17/17

February 11, 2017

Strength: OT3M; Power Clean & Jerk; 90% - 90+%
Set 1 - 1 rep
Set 2 - 1 rep
Set 3 - 1 rep
Set 4 - 1 rep

Metcon: 4RFT
30 Double Unders
15 S2OH (95/65)
400m Run


2/6/17 - 2/10/17

February 5, 2017

Strength: OT3M; 80% - 90%; Power Clean & Jerk; Touch & Go
Set 1 - 3 reps
Set 2 - 3 reps
Set 3 - 3 reps
Set 4 - 3 reps
Set 5 - 3 reps

Metcon: 12 Minute EMOM
Even Min: 10 Push Press
Odd Min: Max Calorie Row


1/30/17 - 2/3/17

January 29, 2017

Back Squat; OT3M
Set 1 - 6 @ 70%
Set 2 - 5 @ 75 %
Set 3 - 5 @ 75 %
Set 4 - 2 @ 80%

4RFT
- 12 x T2b
- 10 x Deadlifts
- 8 x Front Squats
(135/95)


1/23/17 - 1/27/17

January 22, 2017

Skill/Tech/Review: Touch and Go Power Snatch

Power Snatch; OT1:30M
Set 1 - 6 @ 55%
Set 2 - 6 @ 60%
Set 3 - 4 @ 65%
Set 4 - 4 @ 65%
Set 5 - 4 @ 65%

Tech/Review: SDHP & OHS

For Time: 30 - 20 - 10
OHS
SDHP
(75/55)


Week of January 15

January 15, 2017

Strength
Push Press (R+L) 7-7-7-7
Goblet Squat 7-7-7-7

Conditioning - 4 RFT
500m Row
25 Thrusters (26/44)
10 Pull-ups


1/16/19 - 1/20/19

January 15, 2017

Strength/Technique
- 1 Power Snatch + 1 Snatch Balance + 1 OHS x 7 sets; OT2M

Metcon - For Time complete the following reps of 30 - 20 - 10
- Calorie Row
- OHS (75/55) every time the bar gets set down complete 3 bar facing burpees


1/9/17 - 1/13/17

January 8, 2017

Strength: OT:90s - 1 Snatch + 1 Hang Snatch - 7 Sets

Metcon: 5 RFT
9 T2b
6 Hang Power Snatch
3 OHS
(95/65)

Extra: Partner Glute Ham Raise 4x8


1/2/17 - 1/6/17

January 1, 2017

Strength- 12 Minutes (6 sets) OT2M- Hang Snatch x 2 reps

Metcon- 5RFT
30 Double Unders
5 Power Snatch (95/65)
10 Bar Facing Burpees


Week of 12/26/16 - 12/30/16

December 26, 2016

Push Press: 15-20 minutes to build to a heavy single

2k Row Time Trial


Week of 12/19/16 - 12/23/16

December 17, 2016

OT:40s 10x2 @ 80% Squat Snatch

13 Minute AMRAP
40 Double Unders
20 Wall Balls (20#/10ft -14#/9ft)
10 Deadlifts (205/155)


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