2/12/16

A.Every two minutes, for 16 minutes (8 sets):

Back Squat

*Set 1 – 5 reps @ 55%

*Set 2 – 5 reps @ 65%

*Set 3 – 3 reps @ 75%

*Set 4 – 2 reps @ 85%

*Set 5 – 2 reps @ 90%

*Set 6 – 1 rep @ 95%

*Set 7 – 2 reps @ 90%

*Set 8 – 1 rep @ 90%
B.

Three rounds for time of:

Row 500 Meters

10 Hang Squat Cleans (155/105 lbs)

10 Alternating Front-Racked Reverse Lunges (155/105 lbs)

  

2/11/16

A.Every 2 minutes, for 20 minutes (10 sets):

Snatch x 1.1

(rest 10 seconds between singles)
Suggested loading per set (by %): 60, 65, 70, 75, 80, 85, 85, 90, 90, 90+
B.

For time:

5 Power Snatches (155/105 lbs)

10 Box Jump-Overs (24″/20″)

10 Power Snatches (145/100 lbs)

20 Box Jump-Overs (24″/20″)

15 Power Snatches (135/95 lbs)

30 Box Jump-Overs (24″/20″)
Athletes may only use one barbell, and must switch out their own weights.

  

2/10/16

A.Every 2 minutes, for 18 minutes:

Minutes 1-2, 7-8 & 13-14: Muscle-Ups x Max Reps in 45 seconds

(OR 3 Rolls to Candlestick + Low Ring Muscle Up Progression x 3-4 reps)

Minutes 3-4, 9-10 & 15-16: Handstand Walk x 10 meters

Minutes 5-6, 11-12 & 17-18:

L-Sit Hold x 45 seconds accumulated time

B.

For time:

50 calorie row

40 deadlift 155/105

30 box jumps 24/20

20 front squats 155/105

  

  

2/9/16

A.Every two minutes, for 16 minutes (8 sets of):

Front Squat x 3-4 reps
Goal is to increase load used last week.
B.

For time:

Row 1000 Meters

75 Kettlebell Swings

50 Wall Ball Shots

  

2/8/16

A.Five sets of:

Unsupported Seated Strict Press x 3-4 reps

(sit on a bench or box without back support and press the barbell from shoulder to overhead; progress by 5% from last week’s weight)

Rest 60 seconds

Alternating Pistols x 12-16 reps

(practice your progressions if these aren’t proficient, and if they are, add weight by holding a kettlebell)

Rest 60 seconds
B.

Complete as many rounds and reps as possible in 12 minutes of:

5 Strict Handstand Push-Ups

10 Toes to Bar

15 Ring Dips

30 Double-Unders

  

 

2/5/16

A.Four sets of:

Weight Pull-Ups x 1-2 reps

Rest 30 seconds

Strict Pull-Ups x Max reps

Rest 3 minutes
B.

Three sets for max reps/calories:

60 seconds Row for calories

30 seconds Rest

60 seconds Kettlebell Swings

30 seconds Rest

60 seconds Renegade Rows

30 seconds Rest