Tuesday, 31 December 2019

Tuesday

Deadlift x 2 reps x 3 sets
Push Jerk x 2 reps x 3 sets

Teams of 2
5 min AMRAP
5 TTB
5 Deadlift (225#/155#)
Rest 1 min
5 min AMRAP
10 KBS (32kg/24kg)
5 Push Up
Rest 1 min
5 min AMRAP
5 cal Row
15 DU

Monday, 30 December 2019

Monday

Front Squat x 2 reps x 3 sets
Snatch Balance x 1 rep x 3 sets

10 min EMOM 
2 Wall Walk
3 Thruster (155#/105#)

Saturday, 28 December 2019

Saturday

Teams of 2
3 sets
7 min AMRAP
7 Bar-Over Burpees
7 Thrusters (95#/65#)
Rest 1 min

Friday, 27 December 2019

Friday

OHS x 2 reps x 3 sets
Back Squat x 2 reps x 3 sets

12, 10, 8, 6, 4, 2 HSPU
AES 15 WallBalls (10kg/6kg)
(13 min)

Tuesday, 24 December 2019

Tuesday

Sumo Deadlift x 2 reps x 3 sets
Push Press x 2 reps x 3 sets

Teams of 2
4 Rounds
400m
20 KBS (36kg/28kg)
40 DU

Monday, 23 December 2019

Monday

Clean & Jerk x 1 rep x 3 sets
Back Squat x 2 x 3

“Cindy”
20 min AMRAP
5 Push Up
10 Pull Up
15 Air Squat

Saturday, 21 December 2019

Saturday

Teams of 2
800m
100 Weighted Sit Up
100 Box Jump
100 KTE
100 Push Up
800m

Friday, 20 December 2019

Friday

Front Squat x 2 reps x 3 sets
Snatch x 1 x 3 

3 Rounds (8 min)
20/14 cal Bike
10 Front Squat (135#/95#)

Wednesday, 18 December 2019

Wednesday

Power Clean 70% x 3 reps x 4 sets
Back Squat x 2 reps x 3 sets

10 min AMRAP
2 MU
4 HSPU
8 KBS (32kg/24kg)

Tuesday, 17 December 2019

Tuesday

Deadlift x 2 reps x 3 sets
Shoulder Press x 2 reps x 3 sets

5, 10, 15, 20, 25, 30 WallBalls (10kg/6kg)
AES 30 DU

Monday, 16 December 2019

Monday

Snatch Balance x 1 rep x 3 sets
Front Squat x 2 reps x 3 sets 

5 rounds
1 min = 10 Bar-Facing Burpees
1 min = AMRAP Power Snatch (155#/105#)

Saturday, 14 December 2019

Saturday

Teams of 2
*Deadlift Hold (225#/115#)
150 Box Jump
75 HSPU
225 WallBalls

Friday, 13 December 2019

Friday

OHS x 1 x 3
Back Squat x 1 x 3

5 Rounds
1 min = 4 MU
1 min = AMRAP DU

Wednesday, 11 December 2019

Wednesday

Snatch + Hang Snatch 80% x 1 x 4
Front Squat x 1 x 3 

“Isabel” (12 min)
30 Snatch (135#/95#)

Tuesday, 10 December 2019

Tuesday

Sumo Deadlift x 1 x 3
Shoulder Press x 1 x 3

 4 Rounds
15 KBS (32kg/24kg)
12 TTB 

Monday, 9 December 2019

Monday

Back Squat x 1 x 3
Clean & Jerk x 1 x 3

10 min OTM
8 Burpees
AMRAP Hang Clean (135#/95#)

Saturday, 7 December 2019

Friday, 6 December 2019

Friday

Snatch x 1 x 3
Front Squat x 3 x 3

9, 15, 21
Row (Calories)
Power Snatch (115#/75#)

Wednesday, 4 December 2019

Wednesday

Deadlift x 3 x 3
Push Jerk x 3 x 3

4 Sets
3 min AMRAP
7 Push Up
7 KBS (32kg/24kg)
7 Sit Up
Rest 1 min

Tuesday, 3 December 2019

Tuesday

Deadlift x 3 x 3
Push Jerk x 3 x 3

4 Sets
3 min AMRAP
7 Push Up
7 KBS (32kg/24kg)
7 Sit Up
Rest 1 min

Monday, 2 December 2019

Monday

Front Squat x 3 x 3
Snatch Balance x 1 x 3

5 Rounds
50 DU
15 Push Press (75#/55#)
10 TTB

Saturday, 30 November 2019

Saturday


Teams of 2
30 Wall Walk
40 Thrusters (95#/65#)
50 Pull Up
30 Thrusters (115#/75#)
70 Push Up
20 Thrusters (135#/95#)

Friday, 29 November 2019

Friday

OHS x 3 x 3
Back Squat x 3 x 3

9, 7, 5
MU
Deadlift (275#/185#)
AES 400m

Wednesday, 27 November 2019

Wednesday


Snatch + Hang Snatch 75% x 1 x 4
Front Squat x 3 x 3

5 x 250m Row

Pistol practice

Tuesday, 26 November 2019

Tuesday

Sumo Deadlift x 3 x 3
Push Press x 3 x 3 

10 min OTM
4 Box Jump
4 HSPU
4 Weighted Sit Up

Monday, 25 November 2019

Monday

Clean & Jerk x 1 x 3
Back Squat x 3 x 3

“Grace” (12 min)
30 Clean & Jerk (135#/95#)

Saturday, 23 November 2019

Saturday

Teams of 2
4 Rounds
400m
10 Deadlift 
20 Pull Ups
30 KB Front Squat (24kg)

Friday, 22 November 2019

Friday

Front Squat x 3 x 3
Snatch x 1 x 3 

10, 8, 6, 4, 2 
TTB
Burpee
Thruster (135#/95#)

Wednesday, 20 November 2019

Wednesday

Power Clean 70% x 3 x 4
Back Squat x 3 x 3

12 min OTM
4 HSPU
1 Power Clean (205#/145#)

Tuesday, 19 November 2019

Tuesday

Deadlift x 3 x 3
Shoulder Press x 3 x 3

3 Rounds (15 min)
7 Wall Walks
14 KBS (36kg/28kg)
200m

Monday, 18 November 2019

Monday

Snatch Balance x 1 x 3
Front Squat x 3 x 3 

3 Rounds (13 min)
50 DU
25 WallBalls (10kg/6kg)
5 MU

Saturday, 16 November 2019

Saturday

Teams of 2
1200m
90 Deadlifts (205#/145#)
72 Dumbbell Push Press
54 KTE

Friday, 15 November 2019

Friday

OHS x 1 x 3
Back Squat x 1 x 3

10 min Ascending Ladder
2 WallBalls
1 Burpee
4 WallBalls
2 Burpees 
6 WallBalls
3 Burpees etc

Wednesday, 13 November 2019

Wednesday

Sumo Deadlift x 1 x 3
Shoulder Press x 1x 3

12 min OTM
3 HSPU
5 KBS (36kg/28kg)

Tuesday, 12 November 2019

Tuesday

Power Clean 80% x 2 x 4
Front Squat x 1 x 3 

10, 8, 6, 4, 2 
Hang Power Clean (135#/95#)
AES 200m

Monday, 11 November 2019

Monday

Back Squat x 1 x 3
Snatch x 1 x 3

3 sets
4 min
400m
4 MU
AMRAP Squat Snatch (135#/95#)
Rest 1 min

Saturday, 9 November 2019

Saturday

Teams of 2
10, 8, 6, 4, 2 (12 min)
Thruster (135#/95#)
AES 100m
Rest 1 min
25, 20, 15, 10 5
WallBalls
AES 10 TTB

Friday, 8 November 2019

Friday

Snatch Balance x 1 x 3
Front Squat x 5 x 3

100 Weighted Step Up
* 5 HSPU OTM

Wednesday, 6 November 2019

Wednesday

Deadlift x 5 x 3
Push Jerk x 5 x 3

 10, 8, 6, 4, 2
KBS (36kg/28kg)
AES 100m

Tuesday, 5 November 2019

Tuesday

Power Snatch 80% x 2 x 4
Back Squat x 5 x 3 

3 Rounds
10 Power Snatch (95#/65#)
15 Sit Up
20 Walking Lunges

Monday, 4 November 2019

Monday

Front Squat x 5 x 3
Clean & Jerk x 1 x 3

15, 12, 9 (15 min)
Squat Clean (135#/95#)
Bar-Facing Burpees
BES 40 DU

Saturday, 2 November 2019

Saturday


Teams of 2
1200m
50 Ring Dip (MU Start)
50 Thruster (155#/105#)
50 Deadlift (245#/175#)

Friday, 1 November 2019

Friday

OHS x 5 x 3
Back Squat x 5 x 3

21, 15, 9
OHS (115#/75#)
Pull Up

Wednesday, 30 October 2019

Wednesday

Sumo Deadlift x 5 x 3
Push Press x 5 x 3

10 min OTM
8 KBS (32kg/24kg)
Air Squat

Tuesday, 29 October 2019

Tuesday

Power Clean 75% x 2 x 4
Front Squat x 5 x 3

75 WallBalls
* 3 HSPU OTM

Monday, 28 October 2019

Saturday, 26 October 2019

Saturday

Teams of 2
800m
75 HSPU
400m
150 WallBalls (10kg/6kg)
200m

300 DU

Friday, 25 October 2019

Friday


Front Squat x 1 x 3
Snatch Balance x 1 x 3

10, 8, 6, 4, 2
KBS (36kg/28kg)
TTB
AES 200m

Wednesday, 23 October 2019

Wednesday

Deadlift x 5 x 3
Shoulder Press x 5 x 5

3 Rounds (15 min)
5 MU
10 Squat Clean (135#/95#)
20 Box Jump (24”)

Tuesday, 22 October 2019

Tuesday


Power Snatch 70% x 2 x 4
Back Squat x 5 x 3

3 sets
3 min
400m
AMRAP
7 Push Up
14 DU
Rest 1 min

Monday, 21 October 2019

Monday

Clean & Jerk x 1 x 3
Front Squat x 5 x 3

“Fran” (10 min)
21, 15, 9
Thrusters (95#/65#)
Pull Up

Saturday, 19 October 2019

Saturday


Teams of 2
3 Rounds
800m
80 DU
20 TTB
20 Hang Power Snatch (95#/65#)

Friday, 18 October 2019

Friday


OHS x 5 x 3
Back Squat x 5 x 3

10 min OTM
2 MU
6 KBS (36kg/28kg)

Wednesday, 16 October 2019

Wednesday

Sumo Deadlift x 5 x 3
Shoulder Press x 5 x 3

10 Rounds
30 sec = Max Unbroken WallBalls
Rest 30 sec

Tuesday, 15 October 2019

Tuesday


Power Clean 80% x 2 x 4
Front Squat x 5 x 3

12 min OTM
2 Deficit HSPU
1 Hang Power Clean (185#/125#)

Monday, 14 October 2019

Monday


Back Squat x 5 x 3
Snatch x 1 x 3

10 min OTM
5 Bar-Over Burpees
5 OHS (95#/65#)

Saturday, 12 October 2019

Saturday

Teams of 2
7 min = 3RM OHS
Rest 1 min
12 min AMRAP
12 WallBall
12 KBS (24kg/16kg)
Rest 1 min
8 x 200m

Friday, 11 October 2019

Friday

Snatch Balance x 1 x 3
Front Squat x 3 x 3

3 Rounds
400m
15 Push Up
10 TTB

Wednesday, 9 October 2019

Wednesday

Deadlift x 3 x 3
Push Jerk x 3 x 3

5 Rounds
7 Deadlift (155#/105#)
5 Front Squat
3 STO 

Tuesday, 8 October 2019

Tuesday

Power Snatch 80% x 2 x 4
Back Squat x 3 x 3

5 x 250m Row

MU Practice after*

Monday, 7 October 2019

Monday


Front Squat x 3 x 3
Clean & Jerk x 1 x 3

“Marco” (15 min)
3 Rounds
21 Pull Up
15 HSPU
9 Thrusters (135#/95#)

Saturday, 5 October 2019

Saturday


Teams of 2
20 Hang Power Clean (135#/95#)
40 WallBall
60 Push Up
800m
60 Push Up
40 WallBall
20 Hang Power Clean

Friday, 4 October 2019

Friday


OHS x 1 x 3
Back Squat x 2 x 3

12 min OTM
5 KB Thruster (24kg)
3 HSPU


Wednesday, 2 October 2019

Wednesday

Sumo Deadlift x 2 x 3
Push Press x 2 x 3

11 min AMRAP
35 DU
11 Thruster (75#/55#)
7 Burpee Box Jump

Tuesday, 1 October 2019

Tuesday

Power Clean 75% x 2 x 4
Front Squat x 2 x 3

5 Rounds
4 MU
8 KBS (32kg/24kg)
12 Walking Lunges

Monday, 30 September 2019

Monday


Snatch x 1 x 3
Back Squat x 2 x 3

3 Rounds (12 min)
3 Snatch Grip Deadlift (115#/75#)
5 Snatch Grip BNK Push Press
7 Back Squat
9 Pull Up

Saturday, 28 September 2019

Saturday


Teams of 2
400m Sandbag Carry
200 WallBall
400m Sandbag Carry
100 Weighted Sit Up
400m Sandbag Carry
50 TTB

Friday, 27 September 2019

Friday

Front Squat x 1 x 3
Snatch Balance x 1 x 3

9, 7, 5
MU
Wall Walk
AES 400m

Wednesday, 25 September 2019

Wednesday


Deadlift x 1 x 3
Shoulder Press x 1 x 5

5 Rounds
1 min = Max DU
1 min = KBS (36kg/28kg)

Tuesday, 24 September 2019

Tuesday

Power Snatch 70% x 2 x 4
Back Squat x 1 x 3

3 Rounds
15 Thruster (95#/65#)
12 Bar-Over Burpees
200m

Monday, 23 September 2019

Monday


Clean & Jerk x 1 x 3
Front Squat x 1 x 3

“Diane”
21, 15, 9
Deadlift (225#/155#)
HSPU

Saturday, 21 September 2019

Saturday

Teams of 2
7 min = 1RM Thruster
Rest 1 min
10 min AMRAP
7 DB Thruster
5 Box Jump Over
Rest 1 min
8 x 400m

Friday, 20 September 2019

Friday

Back Squat x 1 x 3
Clean & Jerk x 1 x 3

4 Rounds
21 WallBalls (10kg/6kg)
15 Pull Up
9 HSPU

Wednesday, 18 September 2019

Wednesday

Front Squat x 1 x 3
Hang Snatch 80% x 2 x 4

15, 12, 9 Power Snatch (95#/65#)
AES 200m

Tuesday, 17 September 2019

Tuesday

Push Jerk x 1 x 3
Deadlift x 1 x 3

10 min OTM
2 MU
3 Deadlift (275#/185#)

Monday, 16 September 2019

Monday


OHS x 1 x 3
Back Squat x 1 x 3

50 KBS (36kg/28kg)
75 Burpees
150 DU

Saturday, 14 September 2019

Saturday


Teams of 2
800m
50 Ring Dips
600m
75 Weighted Step Up
400m
100 Front Rack Lunges
200m
125 KBS (36kg/28kg)

Friday, 13 September 2019

Friday

Snatch Balance x 1 x 3
Front Squat x 2 x 3

12, 9, 6, 3
Thruster (135#/95#)
HSPU

Wednesday, 11 September 2019

Wednesday

Snatch x 1 x 3
Front Squat x 2 x 3

3 sets
4 min AMRAP
200m
AMRAP
1 Wall Walk
3 TTB

Tuesday, 10 September 2019

Tuesday


Back Squat x 2 x 3
Clean + Hang Clean + Jerk 80% x 1 x 4

80 WallBall (10kg/6kg)
40 Box Jump
20 Clean & Jerk (115#/75#)

Monday, 9 September 2019

Monday


Shoulder Press x 2 x 5
Sumo Deadlift x 2 x 3

“Annie”
50, 40, 30, 20, 10
DU
Sit Up

Saturday, 7 September 2019

Saturday

Teams of 2
7 min AMRAP
7 KBS (36kg/28kg)
100m
Rest 1 min
7 min AMRAP
7 Push Up
7 Sandbag Squat
Rest 1 min
7 min AMRAP
7 KBS (36kg/28kg)
100m