Saturday, 4 April 2020

Friday, 3 April 2020

Friday

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

10 min AMRAP
10 Front Squat (115#/75#)
10 TTB

Wednesday, 1 April 2020

Wednesday

Push Press x 1 rep x 3 sets
Deadlift x 1 rep x 3 sets
3 Rounds
400m
4 Hang Clean (185#/135#)
4 Push Jerk 

Tuesday, 31 March 2020

Tuesday

Back Squat x 1 rep x 3 sets
Power Snatch + Hang Snatch 80% x 1 rep x 4 sets
3 Rounds
50 DU
15 Hang Power Snatch (75#/55#)

Monday, 30 March 2020

Monday

Front Squat x 1 rep x 3 sets
Clean & Jerk x 1 rep x 3 sets
12 min AMRAP
4 Pull Up
6 HSPU
8 KBS (36kg/28kg)

Saturday, 28 March 2020

Saturday

Teams of 2 
21 min
2000m 
With remaining time, AMRAP of
5 Push Up
4 Deadlift (135#/95#)
3 Hang Power Clean
2 Push Jerks

Friday, 27 March 2020

Friday

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

5 Rounds
14 KBS (32kg/24kg)
7 HSPU

Wednesday, 25 March 2020

Wednesday

Shoulder Press x 3 reps x 3 sets
Sumo Deadlift x 3 reps x 3 sets
12 min
150 DU
60 WallBall
30 C2B
150 DU

Tuesday, 24 March 2020

Tuesday

Front Squat x 3 reps x 3 sets
Power Clean + Jerk 80% x 1 rep x 4 sets
3 sets
4 min AMRAP
200m
With remaining time, AMRAP:
2 MU
8 Burpees
Rest 1 min

Monday, 23 March 2020

Monday

Back Squat x 3 reps x 3 sets
Snatch x 1 rep x 3 sets
“Nancy”
5 Rounds
400m
15 OHS (95#/65#)

Friday, 20 March 2020

Friday

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

10 min AMRAP
200m Run
50 DU 
2 MU

Wednesday, 18 March 2020

Wednesday

Deadlift x 3 reps x 3 sets
Shoulder Press x 3 reps x 3 sets
12min EMOM 
4 HSPU
AMRAP WallBall

Tuesday, 17 March 2020

Tuesday

Power Snatch + Hang Snatch 75% x 1 rep x 4 sets
Back Squat x 3 reps x 3 sets
5 Rounds
5 Bar-Facing Burpees
6 TTB
7 Power Snatch (75#/55#)

Monday, 16 March 2020

Monday

Clean & Jerk x 1 rep x 3 sets
Front Squat x 3 reps x 3 sets 
4 Rounds (12min)
15 KBS (36kg/28kg)
5 Wall Walk

Saturday, 14 March 2020

Saturday

Teams of 2 
800m
80 TTB
400m
80 KB Thruster (24kg x 2)
200m
80 Weighted Sit Up 

Friday, 13 March 2020

Friday

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

15, 12, 9
Deadlift (275#/195#)
MU

Wednesday, 11 March 2020

Wednesday

Sumo Deadlift x 3 reps x 3 sets
11 min AMRAP
35 DU
11 Thrusters (75#/65#)
7 Burpee Box Jump

Tuesday, 10 March 2020

Tuesday

Power Clean + Jerk 70% x 1 rep x 4 sets
Front Squat x 3 reps x 3 sets
3 Rounds
200m
21 WallBalls
12 Pull Up

Monday, 9 March 2020

Monday

Snatch x 1 rep x 3 sets
Back Squat x 3 reps x 3 sets 
21, 15, 9
HSPU
KBS (32kg/24kg)

Saturday, 7 March 2020

Saturday

Teams of 2
90 TTB
90 Box Jump
180 DU
*EMOM both athletes do 3 Burpees

Friday, 6 March 2020

Friday

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

2 Rounds
10 MU
50 WallBalls

Wednesday, 4 March 2020

Wednesday

Push Press x 1 rep x 3 sets
Deadlift x 1 rep x 3 sets
3 Rounds
400m
12 KBS (36kg/28kg)
12 Pull Up

Tuesday, 3 March 2020

Tuesday

Back Squat x 1 rep x 3 sets
Snatch + Hang Snatch 80% x 1 rep x 4 sets
21, 15, 9
HSPU
Power Snatch (95#/65#)

Monday, 2 March 2020

Monday

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

21, 15, 9
Power Clean (95#/65#)
Push Press

Saturday, 29 February 2020

Saturday

Teams of 2
25 min AMRAP
200m
100 DU
50 Weighted Step Up
25 Hang Power Snatch (95#/65#)

Friday, 28 February 2020

Friday

OHS x 5 reps x 3 sets
Back Squat x 5 reps x 3 sets

7 Rounds
7 Deadlift (225#/155#)
7 HSPU

Wednesday, 26 February 2020

Wednesday

Shoulder Press x 5 reps x 3 sets
Sumo Deadlift x 5 reps x 3 sets
“Jackie”
1000m Row
50 Thrusters (45#/35#)
30 Pull Ups

Tuesday, 25 February 2020

Tuesday

Front Squat x 5 reps x 3 sets
Clean + Hang Clean + Jerk 80% x 1 rep x 4 sets
3 Rounds
400m 
25 WallBalls
15 STO (115#/75#)

Monday, 24 February 2020

Monday

Back Squat x 5 reps x 3 sets
Snatch x 1 rep x 3 sets

9 min AMRAP
3 MU
6 Back Squat (135#/95#)

Friday, 21 February 2020

Friday

Snatch Balance x 1 rep x 3 sets
Front Squat x 5 reps x 3 sets

7 min AMRAP
200m Row
50 DU 

Wednesday, 19 February 2020

Wednesday

Deadlift x 5 reps x 3 sets
Shoulder Press x 5 reps x 3 sets
12min EMOM 
1 Clean  (225#/155#)
4 HSPU

Tuesday, 18 February 2020

Tuesday

Snatch + Hang Snatch 75% x 1 rep x 4 sets
Back Squat x 5 reps x 3 sets
3 Rounds
400m
28 Sit Ups
7 MU

Monday, 17 February 2020

Monday

Clean & Jerk x 1 rep x 3 sets
Front Squat x 5 reps x 3 sets 
9, 15, 21 
Thruster (95#/65#)
TTB
Push Up

Saturday, 15 February 2020

Saturday

Teams of 2 
400m
30 Deadlifts (135#/95#)
400m
30 Hang Power Cleans
400m
30 Push Jerks
* Squat Hold

Friday, 14 February 2020

Friday

OHS x 5 reps x 3 sets
Back Squat x 5 sets x 3 sets

20, 15, 10 KBS (32kg/24kg)
AES 10 TTB + 400m

Wednesday, 12 February 2020

Wednesday

Sumo Deadlift x 5 reps x 3 sets
Push Press x 5 x 3
1, 3, 5, 7 MU
AES 200m + 35 DU

Tuesday, 11 February 2020

Tuesday

Clean + Hang Clean + Jerk 70% x 1 rep x 4 sets
Front Squat x 5 reps x 3 sets
10 min AMRAP
10 WallBalls
5 Burpees

Monday

Snatch x 1 rep x 3 sets
Back Squat x 5 reps x 3 sets 
10 min EMOM
5 OHS (95#/65#)
4 HSPU

Saturday, 8 February 2020

Saturday

Teams of 2
7 min = 1RM Clean & Jerk
Rest 1 min
6 min AMRAP
6 Hang Power Clean
6 Pull Up
Rest 1 min
400m Sandbag Carry

Friday, 7 February 2020

Friday

OHS x 1 rep x 3 sets
Sumo Deadlift x 5 reps x 3 sets

9 min AMRAP
9 WallBalls 
9 Burpees

Wednesday, 5 February 2020

Wednesday

Snatch Balance x 1 rep x 3 sets
Hang Snatch 80% x 2 reps x 4 sets

21, 15, 9 OHS (115#/75#)
AES 30 DU + 200m

Tuesday, 4 February 2020

Tuesday

Back Squat x 5 reps x 3 sets
Shoulder Press x 5 reps x 3 sets

8 min Ladder
1, 2, 3, …
HSPU
TTB

Monday, 3 February 2020

Monday

Front Squat x 5 reps x 3 sets
Clean & Jerk x 1 rep x 3 sets

3 sets
4 min
200m
AMRAP
2 MU
8 KBS (36kg/28kg)
Rest 1 min

Saturday, 1 February 2020

Saturday

Teams of 2
4 sets
5 min AMRAP
5 Thruster (95#/65#)
5 Bar-Over Burpees
Rest 1 min

Friday, 31 January 2020

Friday

Snatch x 1 rep x 3 sets
Back Squat x 3 reps x 3 sets

3 Rounds
7 MU
21 WallBalls
400m

Wednesday, 29 January 2020

Wednesday

Front Squat x 3 reps x 3 sets
Power Clean + Jerk 80% x 1 rep x 4 sets

1, 3, 5, 7, 9 Deficit HSPU
AES 14 KBS (32kg/24kg)

Tuesday, 28 January 2020

Tuesday

Snatch Balance x 1 rep x 3 sets 
Deadlift x 3 reps x 3 sets

15, 12, 9
Deadlift (315#/205#)
C2B

Monday, 27 January 2020

Monday

Back Squat x 3 reps x 3 sets
Snatch x 1 rep x 3 sets

2 Rounds
800m
25 OHS (65#/45#)

Friday, 24 January 2020

Friday

Teams of 2
88 Weighted Sit Up
88 Weighted Step Up
88 Push Press (95#/65#)
88 Bar-Facing Burpees
800m

Wednesday, 22 January 2020

Wednesday

Sumo Deadlift x 2 reps x 3 sets
Hang Snatch 70% x 2 reps x 4 sets

3 Rounds
5 MU
10 Snatch (135#/95#)

Tuesday, 21 January 2020

Tuesday

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

3 sets (12 min)
3 rounds Cindy
35 DU

Monday, 20 January 2020

Monday

Clean & Jerk x 1 rep x 3 sets
Front Squat x 2 reps x 3 sets

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

Saturday, 18 January 2020

Saturday

Teams of 2
7 min = 2RM Thruster 
Rest 1 min
10 min AMRAP
4 HSPU
8 Sit Up
12 WallBalls
Rest 1 min
10 x 200m relay

Friday, 17 January 2020

Friday

Back Squat x 1 rep x 3 sets
Snatch Balance x 1 rep x 3 sets 

3 sets 
In 4 min 
200m
15 Pull Ups
10 KBS (32kg/24kg)
Rest 1 min

Wednesday, 15 January 2020

Wednesday

Power Clean + Jerk 70% x 1 rep x 4 sets
Front Squat x 1 rep x 3 sets

12 min AMRAP
6 MU
12 Burpee Box Jump
24 DU

Tuesday, 14 January 2020

Tuesday

Deadlift x 1 rep x 3 sets
Shoulder Press x 1 rep x 3 sets

3 Rounds
400m
15 TTB
30 Walking Lunges

Monday, 13 January 2020

Monday

Snatch x 1 rep x 3 sets
Back Squat x 1 rep x 3 sets 

“DT”
5 Rounds (15 min)
12 Deadlifts (155#/105#)
9 Hang Power Clean
6 Push Jerk

Saturday, 11 January 2020

Friday, 10 January 2020

Friday

OHS x 1 rep x 3 sets
Back Squat x 1 rep x 3 sets

3 Rounds
200m
10 OHS (155#/105#)

Wednesday, 8 January 2020

Wednesday

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

3 Rounds
15 Thrusters (115#/75#)
5 MU
400m

Tuesday, 7 January 2020

Tuesday

Sumo Deadlift x 1 rep x 3 sets
Shoulder Press x 1 rep x 3 sets

3 Rounds
22 Unbroken WallBalls (10kg/6kg)
12 HSPU
* 100m for each break

Monday, 6 January 2020

Monday

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

3 Rounds
15 Deadlift (155#/105#)
12 Hang Power Clean 
9 Push Jerk

Saturday, 4 January 2020

Saturday

Teams of 2
7 min = 1RM Power Clean
Rest 1 min
12 min AMRAP
6 Hang Power Clean (135#/95#)
6 Bar-Over Burpees
Rest 1 min
8 x 400m

Friday, 3 January 2020

Friday

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

9, 7, 5 MU
AES 21 WallBall + 400m