11.28.16
Back squat 3x5 Add 5lbs from last week If you fail, drop 20lbs and complete remaining sets/reps Front squat 5x5 All reps at 75% of 1RM then, 15 minute AMRAP 30 double unders 15 power cleans (135/95) 30 double unders 15 toes-to-bar
11.23.16
2 Cleans (squat or power) + 1 Jerk (push or split) - 5 attempts - Increasing weight each attempt - Record heaviest successful lift Then, for time: 30 C2B pull-ups 30 S2OH (95/65) 20 bar muscle-ups 20 (total) overhead lunges (115/75) 10 ring muscle-ups 10 S2OH (135/95)
11.22.16
Deadlift 1x5 15 minutes to establish a 5RM then "5-4-3-2-1 AMRAP" 5 minutes of ME burpee box jump overs (24/20″) 5 minutes rest 4 minutes of ME 50ft shuttle run (50 ft=1 rep) 4 minutes rest 3 minutes of ME power clean (155/105) 3 minutes rest 2 minutes of ME wall balls (20/14) 2 minutes [...]
11.21.16
Back Squat 3x5 Add 5lbs from Friday Front Squat 4x4 @ 75% of 1RM then 25 minute AMRAP 100 double unders 50 T2B 40 cleans (135/95) 30 pull-ups 20 S2OH 10 rope climbs
11.20.16
Rest day.
11.19.16
4XME Chest-to-Bar pull-ups or skill work. - Record highest set to score, record total to notes for future reference. then "Jerry" Run 1 mile Row 2Km Run 1 mile
11.18.16
Back squat 3x5 Add 5lbs from Monday Shoulder press 3x5 Increasing weight each set then "22" 22 Minute AMRAP: 22 Wallballs (20/14) 22 Power Snatch (75/55) 22 Box Jumps (24/20") 22 Push Press (75/55) 22 Calorie Row
11.17.16
Power Snatch 5x3 TNG Increasing weight each set to find a heavy Batwing Row 3x10 EMOM X 8 2 Power Snatch (85% 1RM PS) 4 Box Jumps (30/24) Both movements done each minute. Box jumps are to be landed with hips above parallel. then EMOM X 8 10 Russian KB Swings (70/53) 10 Push Ups [...]
11.16.16
Push Jerk + Split Jerk (5x1) Increasing weight each set From the rack then "Run-Row" Every 3:00 for 24:00 (alternating): First 3 Minutes: 400m Run Second 3 Minutes: 500m row *Record time after each run/row. Score is total time.
11.15.16
4 Minute AMRAP "Fran" 21-15-9 Thrusters (95/65#) Pull-ups Rest 4:00 4 Minute AMRAP "Diane" 21-15-9 Deadlifts (225/155#) Handstand Push-ups Rest 4:00 4 Minute AMRAP: "Grace" 30 Clean & Jerks (135/95#) THEN "Annie" 50-40-30-20-10 reps for time of: • Double-Unders • Sit-ups