Thursday, August 28, 2014

August 29, 2014

A. For time: 
800 m. Run
21 Hang Power Clean 135/95
10 Pull-ups 
400 m. Run
15 Hang Power Clean 135/95
15 Pull-ups 
200 m. Run
9 Hang Power Clean 135/95
20 Pull-ups 

Sub for pull-ups= Ring Rows 

B. Skill work/ Advanced Checklist 

C. Snatch Complex: 
Squat snatch + OH Squat

Wednesday, August 27, 2014

August 28, 2014

A. ABS 
3 Sets of: 
45 sec. 3-way Plank
25 Hollow Rockers 
*rest 30 seconds 

B. For Time:
25 Burpees 
3 Rounds 
15 KB Swings 
20 Walking Lunges (weighted)
25 Doubles/ 50 Singles 
25 Burpees 

C. Handstand Practice 

D. 1RM of Front Squat

Tuesday, August 26, 2014

August 27, 2014

A. EMOM For 24 Minutes 
- 12-15 Wall Balls (adv. 20)
- 12 Box Jumps 
- 200 m. Run

B. Pull Up Progressions 
Ring Rows 3x20
Strict Pull-ups 3x8-10
Weighted Pull-ups 3x4-6

C. Build to 1RM of Squat Clean

Monday, August 25, 2014

August 26, 2014


 A. 15 Minutes: Build to a Heavy Triple of Dead Lift. or Technique

 B. 4 Rounds For Time:
  • 10 DeadLifts @ 75% of part A.
  • 50 Double Unders or 150 Singles
  • 25 Sit-Ups
C. Skills/ Adv. Checklist

D. Build to 1RM of Jerk (Shoulder to Overhead)

Sunday, August 24, 2014

August 25, 2014

A.  AMRAP in 16 Minutes
Teams (3-4)
  • 200 M. Run
  • Thruster 65/45
  • HR Push-ups
B. Skills or Advanced Check List

C. Build to 1RM Back Squat
-Required for Adv. Group

Wednesday, August 20, 2014

August 21, 2014

A. Running Cindy
20 Minute AMRAP 
5 Pull-ups 
10 Push-ups 
15 Air Squats 
*400 m. Run every 5 Minutes 

B. 30 TGU

C. Skill Work + Mobility

Tuesday, August 19, 2014

August 20, 2014

A. 5 Rounds 
1 Minute Each
- Cal Row
- Push Press 95/65
- Sit-ups 
- DeadLift 185/105
- Double Unders 
*1 Minute Rest b/t Rounds 

B. Build to a tough Clean Conplex: 
Clean Pull + Clean + Front Squat

C. Skills + Mobility

Monday, August 18, 2014

August 19, 2014

A. AMRAP in 12 Minutes
30 Double Unders/60 Singles
15 Snatches 75/55

B. 3 Sets of:
10 Strict Pull-ups (weighted)
10 Ring Dips (weighted)
20 Walking Lunges 95/65

C. Skills and Mobility 

Sunday, August 17, 2014

August 18, 2014

A. AMRAP in 5 Minutes
6 Burpees
12 KB Swings 53/35
* 1 Minute Rest
AMRAP in 5 Minutes 
6 Burpees 
12 Wall Balls 20/14
* 1 Minute Rest 
AMRAP in 5 Minutes 
6 Burpees 
12 Box Jumps 

B. Back Squat
6 @ 60%
4 @ 70%
2 @ 80%
6 @ 75%
4 @ 85%
2 @ 90%
20 @ 55%

C. Skills + Mobility

Thursday, August 14, 2014

August 15, 2014

A. 'Aperitif'
Rx 95/65
20 Thrusters 
20 Hang Power Cleans
20 Push Press
20 Front Squat
20 Hang Power Snatches 
*EMOM 5 Burpees 

B. Skills + Mobility 

Wednesday, August 13, 2014

August 14, 2014

A. 20 Minute AMRAP
- 20 Wall Balls 20/14
- 20 Doubles/ 40 Singles 
- 200 m. Run

B1. 10 Minutes of Snatch: 
B2. EMOM for 8 Minutes:
- 1 Snatch + 2 OH Squats @70-80% of B1.

C. 3 Sets: 
10 Strict Pull-ups 
HS Hold 30sec/ 1/2 court walk
30 Hollow Rockers  

Tuesday, August 12, 2014

August 13, 2014

A. Teams of 2: (Relay)
400 m. Run
60 Box Jumps 
400 m. Run
60 Push-ups 
400 m. Run
60 Med Ball Sit-ups 
400 m. Run
60 SA KB Snatch 
400 m. Run

B. Build to a Heavy Single of Squat Clean

C. 30 T2B

Monday, August 11, 2014

August 12, 2014

A. TABATA (8 rounds: 20 on, 10 off)
- Cal Row (total)
- Wall Balls (lowest)
- Burpees (lowest)
- Sit-ups (lowest)
1 Minute Rest b/t movements 

B. 3 Sets: 
8-10 Stirct Pull-ups (weighted)
20 Walking Lunges (weighted)
50 Doubles/90 Sec. Practice 

Sunday, August 10, 2014

August 11, 2014

A. Helen/Grace 
Helen
3 Rounds of: 
400 m. Run
21 KB Swings 53/35
12 Pull-ups/20 Ring Rows
*Rest 3 Minutes 
Grace 
30 Clean and Jerks 135/95

B. Front Squat
5 Reps Every 2 Minutes 
@70-75%

C. Skill Work + Mobility 

Thursday, August 7, 2014

August 8, 2014

A. 20 Minute AMRAP
5 Power Cleans 185/105
30 Double Unders / 90 Singles 
10 HR Push-ups 

B. 3 Sets: 
6-8 Pull-ups (weighted)
10-12 Ring Dips (weighted)
1 Minute Plank (weighted)

C. Mobility 

Wednesday, August 6, 2014

August 7, 2014

A. 4 Rounds: 
400 m. Run/500 m. Row
*Rest 2 Minutes 

4 Rounds: 
200 m. Run/250 m. Row
*Rest 1 Minute
+
30 TGU 
50 Hollow Rockers 
70 Sit-ups 

B. OH Squat Tech and Loading 


Tuesday, August 5, 2014

August 6, 2014

A. 10 Minutes: 30 T2B + 100 Double Unders 

B. 2 Rounds of: 
1 --> 15 KB Breathing Ladder 
* Rest 3 Minutes 

C. 3 Sets: 
3 Rope Climbs/ 5 Rope Walks
20 Walking Lunges (Heavy) 
20 Weighted Sit-ups 

Monday, August 4, 2014

August 5, 2014

A. 5 Rounds of: 
7 Back Squats 225/135
10 Pull-ups or 15 Ring Rows
200 m. Run

B. 3 sets of:
10-12 Push-ups (weighted)
8-10 Bent over Rows
250 m. Row

C. Skill Work
Handstand
Doubles
Overhead Squat

Sunday, August 3, 2014

August 4, 2014

A. For Time: 
10 Wall Balls 20/14
10 Burpees 
20 Wall Balls 20/14
10 Burpees 
30 Wall Balls 20/14
10 Burpees 
40 Wall Balls 20/14
10 Burpees 
50 Wall Balls 20/14
10 Burpees 

B. 3 sets
6-8 Strict Pull-ups (weighted)
30 Double Unders/ 90 sec practice
1 Minute Plank (weighted)

C. 5 Minutes in bottom of Squat