Week of August 29

August 29, 2016

A. Bottoms-up Press 5-4-3-2-1
Pull-ups 5-5-3-3-3

B. SR = Single Rep
5 SR Swings (R)
5 SR Cleans (R)
5 SR Snatch (R)
Repeat on Left. 3x5 min with 3 min rest between sets


Week of 8/29/16 - 9/2/16

August 28, 2016

A. 15 - 20 Minutes to establish today’s 1rm Power Clean

B. For Time
- 50 ab mat sit ups
- 50 walking lunges
- 50 ab mat sit ups
- 50 akbs (53/35)
- 50 ab mat sit ups
- 50 air squats


Week of 8/22/16 - 8/26/16

August 21, 2016

A. 12 Minute EMOM; 1 x Power Clean + 1 x Front Squat
B. 4 Rounds For Time
- 200m Run
- 10 Hang Power Clean (95/65)
- 10 Alt. OH Lunges (5R + 5L)


Week of August 15

August 14, 2016

Monday
A. Farmers Lunges 5x5
Bench Rows (R+L) 5x5

B. 4 Rounds
500m Row
25 Thrusters (35/53)
15 Pullups


Week of 8/15/16 - 8/19/16

August 14, 2016

Monday
A. 1 Hang Power Clean + 1 Power Clean OT:90s ; 8 sets ; work up in weight
B. 7 Minute AMRAP
- 7 Hang Power Cleans (135/95)
- 7 Front Squats
- 15 T2b


Week of 8/8/16 - 8/12/16

August 7, 2016

Skill/Technique
- Split Jerk Footwork
Strength
- Split Jerk 6x2 OT2M @ 80%
Metcon
3 Rounds
- 300m Row
- 15 HSPU
- 9 Strict Pull Ups


Week of 8/1/16 - 8/5/16

July 31, 2016

Strength: Front Squats 12x2 OTM @75% of 1RM

Conditioning: For Time

•1000m Row
•21 AKBS
•21 BURPEES
•15 AKBS
•15 BURPEES
•9 AKBS
•9 BURPEES
•800M Run
(53/35)


Week of 7/25/16 - 7/29/16

July 24, 2016

Strength:
3x :30s nose to wall handstand hold; rest 90 seconds between sets
then...
OT2M - Split Jerk 6x2 (medium weight, stay at same weight for all sets)

Conditioning: 5 Minute AMRAP
- 5 Pull Ups
- 5 HR Push Ups


Week of 7/18/16 - 7/22/16

July 18, 2016

Strength: 8 Minute EMOM x 1 Power Clean + 1 Hang Squat Clean

Conditioning: 6 RFT
250m Row
15 Ab-Mat Sit Ups
10 Air Squats
5 Push Ups

Accessory: Pallof Press Holds 4x :30s (R+L)


Week of 7/11/16 - 7/15/16

July 10, 2016


Strength/Skill: 15-20 Minutes of Split Jerk Technique

Conditioning: For Time
50 s2oh (115/75) complete 5 burpees on top of each minute

Accessory: Banded Pull Aparts x 100 reps


Week of 7/4/16 - 7/8/16

July 4, 2016

Skill
- 15 Minutes- Split Jerk Technique
Strength
- Clean & Jerk EMOM
- 12 x 1
Conditioning
8 Minute AMRAP
- 10 s2oh (115/75)
- 10 bar over burpees
Accessory
- 3 x 10 reverse grip dbl kb row
- 3 x 30 banded pull aparts


Week of June 27th - July 1st

June 26, 2016

6.27.16 - Monday

Push Press
- 80% x 1
- 90% x 1
- 95% x 1
- 100% x 1
- 101-105% x 1

8RFT
- 10 Pull Ups
- 200m Run

Accessory
- Alternating DB Overhead Press 2x8
- Alternating DB Forward Raise 2x8
- DB Side Lateral Raise 2x8


Week of June 20th - 24th

June 19, 2016

Tuesday

Front Squat; Rest 2 minutes between sets
70% x 2
80% x 2
85% x 2
90% x 2

“Adrain” 7RFT
3 forward rolls
5 wall walks
7 T2B
9 box jumps


Week of June 13th - 17th

June 12, 2016

Monday
A.
- 1 Snatch + 2 OHS
- 10 Rounds; 0T2M
- Work up to a max for the complex

B.
6 Minute AMRAP
- 5 Hang power snatches (75/55)
- 7 T2b
- 9 Lateral jumps over barbell (over and back = 1)

C.
- 100 ab-mat sit ups


Week of June 6th - 10th

June 5, 2016

A.
Front Sqaut
- 15 minutes to build to a heavy single (remember your #)

B.
For Time
- 104 Wall Balls (20#/10ft) (14#/10ft)
- 52 Pull Ups

C.
Accessory/Core
3 rounds: Not for time
- Banded goodmornings x 10
- Hollow body rocks x 10


Week of May 30th - June 3rd

May 30, 2016

A. Power clean technique - 15 Minutes
B. OTM- 1 x power clean - 10 minutes
C. “Annie”
50 - 40 - 30 - 20 - 10
- Double unders
- Ab mat sit ups (hands must touch in front of feet)


Week of May 23rd - 27th

May 22, 2016

3 sets; OTM; Alternating movements
- Double Unders x 30 (don’t go over :45s)
- Handstand Hold x :30-:45s

OT2M KB Overhead Lunges x 20 (10R + 10L)

3 RFT
- 12 s2oh (135/95)
- 8 bar facing burpees
- 12 c2b pull ups


Week of May 9th - 13th

May 8, 2016

Wednesday
A.
3 Sets; OTM; alternating exercises (9 minutes)
:30s x Handstand Hold
:30s x Double Unders
:30s x V-Ups

B.
5 Sets; OT2M Front Rack Lunges x 20 (10R+10L) (10 minutes)

C.
8 Sets; 200m Run; 1 minute rest b/t sets


Week of May 1st - 5th

May 1, 2016

Monday
SWOD- Back Squat 4x5 @ 75%
WOD- 12 Minute AMRAP
- 12 Wall Balls
- 12 TTB
- 12 Burpees (jump and touch bar)


Week of April 25th - 29th

April 24, 2016

Monday
SWOD- Deadlift 5x5 @ 80% 2 minutes rest b/t sets
WOD-
Buy In
- 20/15 Calories on Assault Bike
Then Complete…
20-15-10
- Wall Balls (10'/20#) (9'/14#)
- American Swings (53/35)
Buy Out
- 20/15 Calories on Assault Bike


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