Wednesday, August 26, 2015

Thursday


OTM 12
1 hang power clean
1 hang clean
1 shoulder to overhead

15-10-5
Wall balls
Toes to bar
Ring push-ups 
Then
Row 500/400m
Then
15-10-5
Wall balls
Toes to bars
Ring push-ups


Monday, August 24, 2015

Friday


Back squat 4 sets of 5 reps
Add no more than 5%

Skills, practice SDHP

AMRAP 10
10 115/75 sumo deadlift highpull*
10 bar over burpees 

 *sub clean if needed - keep it light enough to keep it under control and don't row it!

Wednesday

The lovely morning sun

Front squat 4 sets of 5 reps
Add no more than 5%

Extra credit: Back squat 20 reps

Max reps in 40 sec, 20 seconds transition 
V-ups
Overhead squats 95/65
Handstand push-ups, kick-ups, or press ups
Kettlebell snatch/ Kettlebell clean 

Tuesday



Snatch
2,2,2,2,2

OTM 15
Snatch balance 2
Burpees 2

Use an appropriate weight, percentage will vary.  Practice this movement before time starts and add weight during drill if possible.

Back squat 20 reps

Monday, August 17, 2015

Monday


3 rounds 
2 wall walks + 10 second hold
3 Turkish getups
15 banded good mornings

Press/deadlift supersets 5 reps 4 sets
Add some weight - 5% or a bit less.

Conditioning
4 rounds
15 kettlebell swings, American  
15/10 push-ups
Bear crawl there and back


Friday


Agility ladder

Weighted pull-up 1 rm or 30 banded pull-ups

Jerk - Today's quick 2 rm in time allowed, from rack

Conditioning
4 rounds, one minute each station
Wall ball push press, no squat
Sit-ups
Plank hold
Row for calories
Rest 1 minute

Extra Credit: 
20 reps back squat 
If you haven't done it at least once this week.
50 evil wheels or ring evil wheel progressions

Thursday

3 rounds not for time
12 lateral banded walks
20 band pull-aparts
2 reverse wall walks plus ten second hold

Back squat four sets of 5
A little heavier than last time.

Tabata 
Double unders (sub attempts or singles if needed)
Tire strikes
Hand release push-ups