October 19th, 2018

A. Every minute, on the minute, for 12 minutes:
Clean & Jerk x 1 rep

Mins 1,4,7 & 10: 65-70%
Mins 2,5,8 & 11: 70-75%
Mins 3,6,9, & 12: 75-80%

B. Every 3 minutes, for 15 minutes (5 sets):
Push Press x 3-5 reps

Goal is to establish a 5-RM by your last set

C. Three rounds for time of:
10 Dual Dumbbell or Kettlebell Hang Clean & Jerks (24/16kg each hand)
50 Double-Unders

C. Two or Three sets of:
Single Arm Dumbbell Row x 8 reps @ 2111
Rest 60 seconds
Face-Up Chinese Planks x 45-60 seconds
Rest 60 seconds

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October 17th, 2018

A. Six sets of:
Back Squat x 3 reps @30X1
Rest 2 minutes

*Start around 70%, and aim to complete your last three sets at more than 80% of your 1-RM Back Squat

B. In teams of three, complete as many rounds and reps as possible in 15 minutes of:
15/10 Calories Assault Bike
5 Power Cleans (185/125)
As soon as the Bike is available, the next teammate jumps on and starts his/her 15 cals

**Choose 1 of either C or D **

C . Optional Additional Conditioning
1k Row @85-90%
Rest 1:1
x5 — same pace for all

D. Optional Strongman Work
Three rounds for load, not time:
Overhead Yoke Walk x 50ft
Farmers Walk x 100ft
Sandbag Walk x 150ft

October 16th, 2018

A. Five sets of:
Power Clean from 2-second Pause at Knee @70-80% of 1-RM Power Clean x 2 reps
Rest as needed

B. Three sets of:
Single Arm Dumbbell or Kettlebell Bench Press x 8 reps each arm @ 2011
Rest 45 seconds
Supine Ring Rows x 8-10 reps @ 2111
Rest 45 seconds
Dumbbell Skull Crushers x 10-12 reps @ 2011
Rest 45 seconds
Strict Toes to Bar or Hanging Leg Raises x 6-8 reps @ 2110
Rest 45 seconds

C. Against a 3-minute running clock, perform the following:
Run 400 Meters
Max Calories of Rowing

Rest 3 minutes between sets, and complete a total of 3 sets for max calories. Please note calories achieved in each set.

October 15th, 2018

A. Gymnastics Work:
Four sets @skill-based pace:
1-3 Strict Muscle-Ups
30-40 ft HS Walk
40-50 Double Unders
Rest walk 90 seconds

B. Every 2 minutes, for 6 minutes (3 sets):
High Hang Snatch x 2 reps @ 55-65%

Followed by…

Every 2 minutes, for 6 minutes (3 sets):
Hang Snatch x 1 rep @ 65-75%

Followed by…

Every 2 minutes, for 8 minutes (4 sets):
2-Position Snatch @ 80-85%
(mid-thigh, and then 2″ Below the Knee)

C. Complete as many rounds and reps as possible in 9 minutes of:
6 Squat Snatches (135/95lb)
9 Bar-Facing Burpees
12 Pull-ups

October 12th, 2018

A. Gymnastics Work:
For max reps:
90 seconds of Strict Handstand Push-ups
90 seconds of Strict Chest to Bar Pull-ups
Rest 60 seconds
60 seconds of Strict Handstand Push-ups
60 seconds of Strict Chest to Bar Pull-ups
Rest 60 seconds
30 seconds of Strict Handstand Push-ups
30 seconds of Strict Chest to Bar Pull-ups

B. Five sets of:
Hang Clean x 3 reps
Rest 2 minutes

Build to today’s heavy triple

C. In teams of two, alternate every 5 reps in order to complete as many reps as possible in 5 minutes of:
135/95 lb Ground to Overhead

Rest 3 minutes, then…

D. In teams of two, alternate every 15 reps in order to complete as many reps as possible in 5 minutes of:
Wall Balls (30/20lb)

E. (Optional Accessory Work) Three sets of:
Single Arm Dumbbell Row x 10-12 reps each arm @2110
Rest 30 seconds
GHD Sit-ups x 15-20 reps
Rest 30 seconds

October 10th, 2018

A. Every 90 seconds, for 12 minutes (8 sets):
Power Clean + Push Jerk

Suggested loading per set (by %): 60; 70; 70-75; 75; 75-80; 80; 80-85; 80-85

B. Three sets of:
Single Leg Romanian Deadlift w/DBs or KBs x 6-8 reps each leg
Rest 60 seconds
Strict Stationary Dips x 6-10 reps @21X2
Rest 60 seconds
Side Plank x 30-40 seconds each side
Rest 60 seconds

C. Three sets, each for time, of:
300 Meter Run
15 Box Jumps (30/24″)
5 Sandbag or Medball Over the Shoulder (RX: 150/100 lb)

Rest 3 minutes between sets

D. (Optional Additional Conditioning)
Assault Bike 30 seconds @ 80-85%
Assault Bike 30 seconds @50%
x 20-25 minutes

October 9th, 2018

(Optional Gymnastics Work)
Four sets, each for time, of:
2-3 Kipping Ring Muscle-Ups
30 Double Unders
2-3 Kipping Ring Muscle-Ups
30 Double Unders
Rest walk 90 seconds between sets

A. Five sets of:
Snatch Grip Behind the Neck Push Jerk x 3 reps
Build to today’s heavy triple

B. Five sets of:
Back Squat x 4 reps @ 30X1 tempo
Rest 2-3 minutes between sets

*Suggested loading (by %): 70, 75, 75-80, 78-82, 80-85

C. Complete as many rounds and reps as possible in 8 minutes of:
8 Single Arm Dumbbell Thrusters Left Arm (50/35 lb)
8 Chest-to-Bar Pull-ups
8 Single Arm Dumbbell Thrusters Right Arm
8 Burpees