Friday 141031

Power

  • Hang Clean Bottom of Knee
    6 x 2

Strength

  • Front Squat No pause at top or bottom
    3 x 6

Conditioning

  • 400m Run
  • 4 Rope Climbs
  • 4 Power Cleans + 4 Jerks
  • 600m Run
  • 4 Rope Climbs
  • 4 Power Cleans + 4 Jerks
  • 800m Run
  • 4 Rope Climbs
  • 4 Power Cleans + 4 Jerks

Thor’s Day, 141030

Strength

  • Push Press 5 x 5
    • then
  • Push Jerk 3 x 3

Conditioning

  • 6 RFT
    30 DU
    12 Pistols
  • Alternate legs even/
    odd rounds for
    pistols
  • 15 DU Attempts or
    1:1 SU

Wednesday 141029

Strength

  • Deadlift
    10 x 1
    90% or RPE 9-9.5
  • then
  • Good Mornings
    3 x 6

Conditioning

  • 6 Min Amrap of:
    • 200 Meter Run
      10 Burpee Box Jumps 30/24
      4 Min Amrap of:
      15 WBS 20/14
      15 T-2-B
  • 2 Min Amrap of:
    • ME Clean & Jerks 205/145

Tuesday 141028

Strength

  • Pausing Back Squats
    • AHAP 4 x 8
      • then…
  • Weighted/Banded Pushups
    • 3 x 10

Conditioning

  • EMOM in 12

    • 2 Hang Clean + 1 jerk
    • RPE 7 – 8

 

Monday 141027

Power

  • Hang Snatch Bottom of Knee 6 x 2
  • then…
  • Snatch balance 6×2

Conditioning

  • 5 rounds for time
    15 Slam Balls 20/14
    ME Handstand Walks
    or :30-:45 Hold
    7 C2B Pull Ups

Saturday 141025

Push And Pull Dynamics

  • Superset 5 x 5 Deadlift & Bench
    • RPE 6-7
  • Superset 3 x 8 Pendlay Row & EZ Bar Pullovers
    • RPE 7-8 but must complete all reps, dial it down if needed
  • Superset 3 x Max Effort Pullups to Max effort hangs & max effort close grip pushups to half height plank hold
    • these are to failure, good way to guage what your RPE of 10 feels like ;-)

Friday 141024

  • 10min Handstand Pushup EMOM
  • EVEN MINUTE: 5/3 + 5 Burpees,
  • ODD: 10 pistols

Then…

  • 12 Min Amrap:
    • 21 Deadlifts 135/95
    • 21 T-2-B
    • 15 Deadlifts 185/130
    • 15 T-2-B
    • 9 Deadlifts 225/155
    • 9 T-2-B
    • 6 Deadlifts 275/190
    • 6 T-2-B
    • 3 Deadlifts 315/220
    • Amrap T-2-B

 

Thursday 141023

Power

  • Hang Clean Bottom of Knee
    • 6 x 2

Strength

  • Front Squat
    • No pause at top or bottom
    • 3 x 6

Conditioning

  • 3 Rounds for time
    • 20 KBS American/Mod Russian
    • 15 ABMAT SU
    • 10 Burpees over KB\
      • 75/53 Level 1
      • 53/35 Level 2
      • American swings for competetive athletes

Wednesday 141022

Strength and Power

  • Push Press
  • 5 x 5
  • then…
  • Push Jerk
  • 3 x3
  • Start at last load used for push press

Conditioning

Pig Ladder

Partner up, one partner works, the other judges/score keeps.

  • 6 rounds of AMFAP* in 30sec work/30sec rest
  • *(as many flips as possible)
    • 1st/Lightest Pig is worth 1 point/flip
    • 2nd is worth 2 points
    • 3rd pig is worth 3 points
    • 4th pig is worth 4 points
    • 5th pig is worth 5 points
    • 6th/Heaviest pig is worth 6 points
  • record total points and last successful Pig Weight to comments

Tuesday 141021

Power

  • Hang Snatch Bottom of knee
  • 6 x 2

Conditioning

  • 2 Rounds of:
    • 2 Min Amrap of:
      • 8 Cal Row
      • 6 Lateral Burpees over Rower
      • Rest :30
    • 2 Min Amrap of:
      • 5/3 Strict Pull ups
      • 10 Jumping BB Squats 45/35
      • Rest :30
    • 2 Min Amrap of:
      • 25 double Unders
      • 6/4 HSPU