140820

Competitor
Front Squat
3RM (3 second pauses, heavier than last week)

Push Press
3 x 3

Every minute on the minute for 12 minutes
3 Clean and Jerks 165/110#
30 Double Unders

General
Snatch
4 x 2

4 Rounds for Time:
7 Clean and Jerks 135/95#
50 Double Unders


140819

Competitor
Clean Pull + Clean + Jerk – Max
Then 2 sets @ 90%

Clean Deadlift w/ pause at knee
3 x 3 @ 110%

5 Rounds:
Sprint 200m
15 Kettlebell Swings 70/53#
20 Box Jump Over 24/20″
Rest 2 minutes
* Not for total time. Record each round and keep splits as close as possible.

General
Deadlift
2 x 5

5 Rounds for Time:
Sprint 200m
15 Kettlebell Swings 53/35#
20 Box Jump Over 24/18″


140818

Competitor
Snatch Pull + Snatch
Max
Then 2 sets @ 90%

Back Squat
1RM (goal is a PR)

For Time:
50 Toes to Bar
40 Bar Facing Burpees
30 Overhead Squat 135/95#
20 Burpee Pull Ups
10 Bar Muscle Ups

General
Back Squat
5RM

For Time:
50 V-Ups
40 Burpees
30 Goblet Squats 70/53#
20 Pull Ups


140815

Competitor
Snatch + Overhead Squat (pause 2-3 seconds at the bottom)
3 x 1 + 1 @ 90%

Back Squat
3 x 3

Run 1 Mile @ 100% effort

10-15 minute Handstand Walk practice

General
Back Squat
5 x 5

For Time:
Run 200m
25 Toes to Bar
Run 400m
25 Clean and Jerks 115/75#
Treeline Run


140814

3 x Max Effort Pull-Ups

12 Minute AMRAP:
10 Kettlebell Swings 53/35#
15 Box Jumps 24/18″


140813

Competitor
Front Squat
3RM – Pause at the bottom of each rep for 3 seconds – Heavier than last week

Clean Deadlift
3 x 3

3 Rounds for Time:
30 Calories on the Airdyne
20 Ring Dips
20 KB Overhead Squat 53/35# (1kb – 10L/10R)

General
Press
3 x 8

5 Rounds
In 1 minute acquire as many Thrusters as possible 95/65#
Rest 1 minute
In 1 minute acquire as many Burpee Lateral Jumps as possible
Rest 1 minute

Score= Total Reps


140812

Competitor
3 Position Clean (Power Position, Hang, Floor) – Max

Push Press
Heavy Triple

For Time:
5 Muscle-Ups
50 Pistols
5 Bar Muscle-Ups
150 Double Unders
5 Muscle-Ups
50 Burpees
5 Bar Muscle-Ups

General
Deadlift
3 x 3

For Time:
50-40-30-20-10
Row for Calories
Sit-Ups


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