10.06.16
Bergners' Snatch warm up Gymnastics Metcon (AMRAP - Reps) Tabata V-ups RX+ = t2bar Metcon 10,9,8,7,6,5,4,3,2,1 burpees, ring rows, dips
10.05.16
Metcon: 1 mile run 100 double unders 75 wall-balls (20/14) 50 box jumps 1500m row then 5x5 handstand push ups (increasing difficulty/deficit) 4x20 hollow rocks
10.04.16
15 minutes to find a 5RM deadlift then 5 Minute AMRAP Cash-in: 30 calorie row then with remaining time: AMRAP Power Cleans, 135/95 - Rest 5 min - 5 Minute AMRAP Cash-in: 20 calorie row then with remaining time: AMRAP Power Cleans, 155/105 - Rest 5 min - 5 Minute AMRAP Cash-in: 10 calorie [...]
10.03.16
Back Squat 5-5-5 @ 60-70% (+5lbs from last week) Front Squat 5-5-5-5-5 @ 60-70% (+5lbs from last week) then "Pulling Party" 16 minute time cap 100 Double unders (DU) 40 Kettle bell (KB) swings (53/35) 40 Pull-ups 80 DU 30 KB swings 30 Chest-to-bar pull-ups 60 DU 20 KB swings 20 Toes-to-bar 40 DU 10 [...]
10.01.16
6x 2 power snatches (increase) then Team of 2: 25 minute AMRAP: 50 Calorie Row 50 snatches (95/65) 50 burpees 50 clean 50 box jumps 50 S2OH RX+= (135/95)
09.30.16
3×5 back squats (add 5lbs from Monday's weight) 3×5 bench press @ 60-70% then AMRAP 18: 30 Thrusters (95/65) 30 Box Jump Overs, 24/20 30 Cal Row 30 TTB then skill work
09.28.16
Clean and Jerk 1×3 at 60%, 1×3 at 70%, 3×3 at 75% then 1rd: 800 Meter Row 80 DU 21 HPC (Hang Power Clean) (115/75) 2 Rds: 400 Meter run 40 DU 15 HPC 3 Rds: 200 Meter Row 20 DU 9 HPC RX+= (135/95)
09.27.16
5 minute AMRAP 50 WB Buy-In 12 DL (185/135) 12 Burpees over bar … Rest 5:00… 5 minute AMRAP: 35 WB Buy-In 9 DL (225/155) 9 Burpees over bar … Rest 5:00… 5 minute AMRAP 20 WB Buy-In 6 DL (275/185) 6 Burpees over Bar then 1rd. 50 good mornings (heavier then last week) 50 [...]
09.26.16
3×5 Back Squats @ 60-70% 5×5 Front Squats @ 50% then cash-in 1000m row or run 8rds of “Cindy” 5 pull-ups 10 push-ups 15 air squats
09.24.16
Skill work: Ring dips or MU then 21-18-15-12-9: Thrusters (95/65) 40 DU 200m row or run