Tuesday October 21, 2014

a) work up to a heavy snatch single
b) accumulate:
      15 muscle ups
     100 hollow rocks
c) 3 rounds
     3 rope climbs
    100' sled push 275#
    50' handstand walk
d) 3x15 deficit push ups
    3x10 strict toe to bar

Sunday October 19th, 2014

start @ 0:00
4 rounds
 400m run
 10 front squats 225# (from floor)

start @ 20:00
3 rounds
 25 wall balls 20#
   9 bar muscle ups
 21 deadlifts 185#

start @ 45:00
"Grace" @ 155#
 **every 6 reps, perform 2 rounds of:
       5 chest to bar pull ups
     10 hand release push ups
     10 alternating pistols

Saturday October 18th, 2014

a) 10x1 clean and jerk
b) start @ 0:00
     5 rounds
       5  squat snatch 165#
      10 over the bar burpees
c) start @ 20:00
     3 rounds
       500m row
       25 ghd sit ups

Thursday October 16, 2014

Another workout courtesy of Pat Sherwood

a) start @ 0:00
     21 thrusters 95#
       7 muscle ups
     15 thrusters 95#
       5 muscle ups
       9 thrusters 95#
       3 muscle ups
b) start @ 20:00
     3 rounds
       15 overhead squats 135#
       20 toes to bar
         2 rope climbs
c) start @ 40:00
     3 rounds
       21 kb swings 53#
       15 box jumps 24"
         9 clean and jerks 135#

Wednesday October 15, 2014

a) E2MOTM x 10 sets
     2 back squats @ 90%
b) start @ 0:00
     100 double unders
       21 front squats 115#
       21 shoulder to overhead 115#
     100 double unders
       15 front squats 115#
       15 shoulder to overhead 115#
     100 double unders
         9 front squats 115#
         9 shoulder to overhead 115#
c) start @ 15:00
      1 mile sled drag 135#
d) start @ 45:00
      10:00 amrap
       20 calorie row
       10 handstand push ups

Tuesday October 14, 2014

a) 6x3 overhead squat (medium-heavy)
  **from floor --> power clean to jerk (overhead squat with jerk grip)
b) snatch efficiency work
     3 tng @ 50% every :45 x 4 sets (0:00-3:00)
     2 tng @ 65% every :45 x 4 sets (3:00-6:00)
     1 rep @ 70% every :30 x 10 reps (6:00-11:00)
c) 3 rounds
      21 wall balls 25#
      15 box jump overs 24"
       9  chest to bar pull ups
d) 3x15 deficit push ups
    3x10 weighted ghd sit up

Friday October 10th, 2014

30:00 swim @ comfortable pace

Thursday October 9th, 2014

3-part conditioning courtesy of Pat Sherwood

1) start @ 0:00
     80 wall ball shots 20#
     60 push ups
     40 alternating pistols
     20 overhead squats 155#

2) start @ 20:00
     2 rounds
     25 deadlifts 245#
     35 ghd sit ups
     75' handstand walk

3) start @ 40:00
     4 rounds
     15 bench press 135#
     15 calorie row
     60 double unders

Wednesday October 8th, 2014

a) 6x2 pause back squats (:04 in the bottom)
   (rest as needed)
b) conditioning
     1) start @ 0:00
           .25 airdyne
            5 muscle ups
     2) start @ 3:00
           9-7-5-3-1 power snatch 115#
           4-3-2-1 muscle ups
     3) start @ 8:00
           10 muscle ups
           25 burpee over box 24"
           10 muscle ups
     4) start @ 15:00
           9-7-5-3-1 hang squat clean 115#
           4-3-2-1 muscle ups
     5) start @ 20:00
           .25 airdyne
            5 muscle ups
c) 3x5 weighted push up
    3x5 weighted strict pull up

Tuesday October 7th, 2014

a1) 3x3 push press
a2) 3x1 3-position pause clean pull
b) 6x1 hi-hang clean and jerk
c) 3 rounds
     30 second l-sit hold
     20 pull ups
     10 thrusters 135/95
d) 20-16-12-8-4 (for quality)
     GHD sit ups
      push ups (hands on dumbbells)

Thursday October 2nd, 2014

a) 5x2 back squat (HEAVY) (rest as needed)
b1) start @ 0:00
      3 rounds
       500m row
       21 push press 115#
       12 burpee over rower
b2) start @ 20:00
      7 rounds
       7 dumbbell thrusters 45#
       1 rope climb
b3) start @ 40:00
      5 rounds
       10 strict handstand push ups
       20 ghd sit ups

Wednesday October 1st, 2014

2k row
"Linda"
   10-9-8-7-6-5-4-3-2-1
    1.5x bodyweight deadlift
    1.0x bodyweight bench
    .75x bodyweight squat clean
2k row

Tuesday September 30th, 2014

a1) 3x 2 behind the neck push press + 2 overhead squats
a2) 3x2 snatch pull
*no rest between exercises*
(set every 3:00)
b) 2 touch and go snatches every minute x 10:00
 (keep weights between 50% and 80% of 1RM)
c) 21-15-9
     burpee dumbbell ground to overhead 45# (each hand)
     toes to rings

Saturday September 27th, 2014

a1) 3x3 jerk balance (medium)
a2) 3x1 clean deadlift + lo-hang pause clean pull (HEAVY)
  b) 3 rounds
        400m run
             21 hang power cleans 95#
             12 chest to bar pull ups
  c) 5 rounds
        60' sled pull (hand over hand)
      120' kb carry (70# + 53#)
     200m row

Friday September 26th, 2014

swim 800m

Thursday September 25, 2014

a) 3x10 back squat (HEAVY) (rest as needed)
b) 3 rounds (rest 5:00 between rounds)
     50 wall balls 20/14
     10 power snatch 135/95
     40 double unders (unbroken)
     10 power clean 135/95
     30 pull ups
     10 shoulder to overhead 135/95
c) muscle up work

Wednesday September 24, 2014

a) 3 rounds
     15 kb swings 70#
     1k run
   (rest 2:00)
--5:00 break--
b) 3 rounds
     15 front squats @ 50% (from floor)
     1k row
   (rest 2:00)
--5:00 break--
c) 3 rounds
     15 bench press @ 55%
     500m row
   (rest 2:00)
d) 100 push ups for time
    --every time you break, perform 1 muscle up

Tuesday September 23rd, 2014

a1) 3x1 pressing snatch balance (light-medium)
a2) 3x2 snatch deadlift w/ 3" deficit (HEAVY)
  (no rest between exercises. set every 3:00)
  b) 1 snatch every :10 x 20 reps @ 65%
  c) 3 rounds
        21 deadlifts 180#
        21 ghd sit ups
         3  legless rope climbs
  d) 5:00 max calories on AD

Friday September 19th, 2014

750m swim total:
a)100m every 2:30 x 5 sets
b)  50m every 1:00 x 5 sets

Thursday Sept 18th, 2014

a1) 3x3 squat jerk work (stay light-medium)
   (focus on positioning)
a2) 3x3 (each leg) front rack reverse lunge (same weight as squat jerks)
(no rest between exercises---go every 3:00)

b) for time: 
     15 overhead squats 185#
     25c airdyne 
     30 wall balls 25#
     50c airdyne
     45 hang squat cleans 95#
     75c airdyne

c1) 3x5 weighted push up (light-medium)
c2) 3x5 muscle ups
 (no rest between exercises---go every 3:00)

Wednesday September 17th, 2014

a) 5x2 double pause back squat (3 seconds at the bottom, 10 seconds at the top)
b) 3 rounds
     200m run
     25 push ups
(rest 5:00)
c) 3 rounds
     400m run
     25 ghd sit ups
(rest 5:00)
d) 3 rounds
     180' shuttle (45' increments)
       45' unbroken handstand walk

Tuesday September 16th, 2014

EMOTM x 60:00
 odd) row @ moderate pace 
even) 6 burpee db snatch 65/45

Wednesday September 10, 2014

morning session: 

emotm x 20:00 

 odd)  row 

even) 10 bar facing burpees 

afternoon session: 

a) 3x1 snatch balance 

    3x1 snatch deadlift 

   (go every 3:00) 

b) 1 snatch every :15 x 15 sets @ 75%

c) 3 rounds 

     400m run

     10 shoulder to overhead 165# 

     10 db squat cleans 50# 

Tuesday September 9th, 2014

morning session: 
emotm x 20:00 
 odd)  20 calorie airdyne
even)  5  dumbbell burpee squat clean thrusters 30/20

afternoon session: 
a) 6x3 front squat (rest as needed) 
b) 2 rounds: 
      40 double unders (unbroken)
       5  muscle ups
      30 box jumps 24"
       5  muscle ups
      40 double unders (unbroken)
       5  muscle ups

Monday July 21st, 2014

BRID warm up

5x4 hang snatch (unbroken)
(heavy)
(rest as needed)

5x2 snatch pulls
(performed @ 100%+ of 1RM snatch)
(rest as needed)

30 muscle ups (for time)

L-sits
:12 on / :18 off x 8 sets

Saturday July 19th, 2014

BRID warm up

EMOTM clean and jerks (efficiency work)
3 reps (tNg) x 7 sets @ 65% of 1RM
(power clean and push jerk)

5x5 front squats
(heavy)
(rest as needed)

For time:
2k row
200 double unders
100 calorie AD
100 double unders
100 calorie AD
 50 double uncers
2k row

Friday July 18th, 2014

BRID warm up

EMOTM snatch (efficiency work)
3 reps tNg x 7 sets @ 60% of 1RM
(full snatches)

5x4 deadlift
(touch N go)
(heavy)
(rest as needed)

Accumulate:
25 l pull ups
25 strict hspu
25 strict ring dips
25 strict toes 2 bar

Wednesday July 16th, 2014

BRID warm up

3x2, 3x1 clean
(drop and reset)
(medium on doubles)
(heavy on singles)
(rest as needed)

5x5 back squats
(heavy)
(rest as needed)

INTERVAL work
3 rounds (rest 4:00 between rounds)
400m run
10 front squats 185/125
200m run
10 shoulder2overhead 185/125

Push ups
8 every :20 x 20 sets

Tuesday July 15th, 2014

BRID warm up

8x2 push press
(heavy)
(rest as needed)

10 rounds
12 burpees
12 pull ups

3 rounds (for quality)
15 toes 2 rings
20 alternating pistols (barefoot)
 3  legless rope climbs

Monday July 14th, 2014

BRID warm up

3x2, 3x1 snatch
(medium weight on the doubles)
(heavy weight on the singles)
(drop and reset on doubles)
(rest as needed)

5x2 pressing snatch balance
(light-medium)
(technique focus)
(rest as needed)

Gymnastics (muscle ups)
1 x max set for the day
rest 5:00
then, emotm x 5
4 reps if 10+ on max set
3 reps if 7-10 on max set
2 reps if 4-6 on max set
1 rep if 1-3 on max set

L-sit holds
:11 on + :19 on x 8 sets

Saturday July 12th, 2014

BRID warm up

EMOTM full clean and split jerk (efficiency work)
1 rep @ 75% every :30 x 20 sets

7x1 front squat
(heavy)
(rest as needed)

2 rounds
800m run
30 kb swings 53/35#
25 burpees to plate
 7  muscle ups 

Friday July 11th, 2014

BRID warm up

EMOTM snatch (efficiency work)
1 rep @ 75% every :30 x 20 sets

7x1 deadlift
(heavy)
(rest as needed)

Gymnastics
5 rounds (for quality)
3 skin the cats
6 parallette handstand push ups (ab mat)
9 hollow rocks (move slow and controlled)

Wednesday July 9th, 2014

BRID warm up

5x2 clean
(drop and reset)
(heavy)
(rest as needed)

7x1 back squat
(heavy)
(rest as needed)

INTERVAL WORK
3 rounds (rest 4:00)
30 calorie airdyne
25 wall balls 20/14#
20m front rack walking lunge 135/95#

push ups
7 reps every :20 x 20 sets 

Tuesday July 8th, 2014

BRID warm up

8x2 split jerk
(off blocks if possible)
(medium-heavy)
(focus a lot of positioning)
(rest as needed)

10 rounds
1:00 of rowing (score=meters)
rest :15
:30 shoulder 2 overhead 95/65#
rest :15

3 rounds (for QUALITY)
15 toes2bar
15 strict ring dips
15m handstand walk

Monday July 7th, 2014

BRID warm up

5x2 snatch
(drop and reset)
(heavy)
(rest as needed)

5x5 overhead squat
(medium)
(focus on position and depth)
(rest as needed)

gymnastics (muscle ups)
3 every :45 x 5 sets
2 every :30 x 5 sets
1 every :30 x 5 sets
(scale numbers as needed)
(focus on movement efficiency and technique)

l-sit holds
:10 on + :20 off x 8 sets

Saturday July 5th, 2014

BRID warm up

EMOTM clean and jerk (efficiency work)
185/125# x 3 reps x 6 sets

5x2 front squat
(heavy)
(rest as needed)

2 rounds
1000m row
40 alternating db snatch 70/50#
40 GHD sit ups

Friday July 4th, 2014

BRID warm up

EMOTM snatch
2 tNg full snatch @ 70% of 1RM

6x2 deadlift
(touch N go)
(heavy)
(rest as needed)

Gymnastics:
Accumulate (not for time):
40 strict toes 2 bar
20 freestanding hspu
20 muscle ups

Wednesday July 2nd, 2014

BRID warm up

5x1 clean
(85-95%)
(rest as needed)

5x2 back squat
(heavy)
(rest as needed)

3 rounds (rest 4:00 between rounds)
25 burpees
20 overhead squats 155/105#
150m row

push ups
6 reps every :20 x 20 sets 

Tuesday July 1st, 2014

BRID warm up

8x2 bench
(heavy)
(rest as needed)

rep test @ 70% of heaviest set of above

800m run
40 L pull ups
800m run
40 strict pull ups
800m run
40 kipping pull ups

3 rounds (for quality)
4 bar muscle ups
20m handstand walk
2 legless rope climbs
(focus on technique and efficiency of each movement) 

Monday June 30th, 2014

BRID warm up

5x1 snatch
(sets need to be performed @ 85-90%)
(rest as needed)

5x2 snatch grip behind the neck push press
(heavy)
(rest as needed)

Gymnastics Intervals
5 ring dips every :20 x 10 sets
--then, after no break--
5 hspu every :30 x 10 sets

L-sit
:09 on + :21 off x 8 sets

Saturday June 28th, 2014

BRID warm up

EMOTM clean and jerk (movement efficiency work)
5 reps x 5 sets @ 155/105#
(must be unbroken)

6x3 front squat
(heavy)
(rest as needed)

20:00 amrap
400m run
5 pull up + toe 2 bar
10 box jump over 24/20
15 wall balls 20/14

Friday June 27th, 2014

BRID warm up

EMOTM power snatch 135/95
(movement efficiency work)
2 reps every :20 x 4 sets (8 total reps)
3 reps every :30 x 4 sets (12 total reps)
2 reps every :20 x 5 sets (10 total reps)

5x3 deadlift
(heavy)
(drop and reset each rep)
(rest as needed)

Gymnastics
5 rounds (focus on the technique of each movement)
3 skin the cat (keep everything tight and crisp)
6 ring hspu
9 toes to rings (focus on staying tight here, as if kipping for a muscle up on the back swing)

Wednesday June 25th, 2014

BRID warm up

6x1 power clean + full clean
(drop and reset)
(heavy)
(rest as needed)

6x3 back squat
(heavy)
(rest as needed)

INTERVAL work
3 rounds (rest 5:00)
75 double unders
15 hang power cleans 155/105
15 sh2oh 155/105

push ups (strict)
5 reps every :20 x 20 sets 

Tuesday June 24th, 2014

BRID warm up

8x2 strict press
(heavy)
(rest as needed)

500m row
20 parallette hspu (8" deficit)
500m row
20 strict hspu
500m row
20 kipping hspu

3 rounds (for quality)
 5  muscle ups
10 barefoot pistols
 2  legless rope climbs
(if you struggle with any of these, do progressions for that movement. now is the time for progressions, not just continuing to use poor form or skip reps)

Monday June 23rd, 2014

BRID warm up
(if you cannot remember it, its the same one from the last 5-6 weeks)

6x1 power snatch + squat snatch
(medium-heavy)
(drop and reset)
(rest as needed)

5x2 heaving snatch balance
(medium)
(technique work- focus on dropping quickly)
(rest as needed)

gymnastics work (muscle ups)
(this is with a continuous clock)
1 every :20 x 10 sets (10 reps)
2 every :30 x  5  sets (10 reps)
1 every :20 x 10 sets (10 reps)
(technique focus. if you cannot do all reps clean and with proper technique, scale in some way)

l-sit holds
:08 on + :22 off x 8 sets

Saturday June 21st, 2014

TESTING WEEK (day 6)

400m run
25 calorie AD

2x5 wall squat
2x10 goblet squat 53/35
2x10 wall ball 25/20

2x20 walking lunge
2x10 ghd sit up

4x10 leg swing
2x10 pvc pass through

20:00 to establish a 1-rep max front squat

5 rounds
400m run
15 thrusters 95/65

Friday June 20th, 2014

TESTING WEEK (day 5)

500m row

2x5 wall squat
2x10 goblet squat 53/35
2x10 wall ball 25/20

2x20 walking lunge
2x10 ghd sit up

4x10 leg swing
2x10 pvc pass through

20:00 to establish a 1-rep max clean and jerk

50 strict handstand push ups (for time)
(Regionals standard)

2k row (max effort)

Wednesday June 18th, 2014

TESTING WEEK (day 2)

400m run

2x5 wall squat
2x10 goblet squat 53/35
2x10 wall ball 25/20

2x20 walking lunge
2x10 ghd sit up

4x10 leg swing
2x10 pvc pass through

20:00 to establish 1-rep max back squat
(once weight hits 155/95, time starts. warm up for as much as you want prior to those weights)

5:00 push up test (max reps)

Tuesday June 17th, 2014

TESTING WEEK (day 2)

25 calorie AD

2x5 wall squat
2x10 goblet squats 53/35
2x10 wall ball 25/20

2x20 walking lunge
2x10 ghd sit up

4x10 leg swing
2x10 pvc pass through

20:00 to establish a 1RM push press

3xME strict pull up
(rest 3:00 between sets)

3-6-9-12-15
bar facing burpees
deadlift 275/185
ring dips

Monday June 16th, 2014

TESTING WEEK (day 1)

500m row

2x5 wall squat
2x10 goblet squat 53/35
2x10 wall ball 25/20

2x20 walking lunge
2x10 ghd sit up

4x10 leg swing
2x10 pvc pass through

20:00 to find 1rm snatch

10:00 airdyne for calories (MAX effort)

Saturday June 14th, 2014

25 calorie AD
400m run

2x5 wall squat
2x10 goblet squat 53/35
2x10 wall ball 25/20

2x20 walking lunge
2x10 ghd sit up

4x10 leg swing
2x10 pvc pass through

5 rounds
400m run
 7  strict handstand push ups
14 alternating pistols
21 chest to bar pull ups

1-2-3-4-5-1-2-3-4-5
   strict ring dip
(alternate or rest 1:1)

Friday June 13th, 2014

500m row

2x5 wall squat
2x10 goblet squat 53/35
2x10 wall ball 25/20

2x20 walking lunge
2x10 ghd sit up

4x10 leg swing
2x10 pvc pass through

10x1 clean + 2 jerks
(heavy)
(rest as needed)

4x10 back squat
(medium-heavy)
(rest as needed)

tabata push ups x 2 sets
(rest 4:00 between sets) 

Wednesday June 11th, 2014

400m run

2x5 wall squat
2x10 goblet squat 53/35
2x10 wall ball 25/20

2x20 walking lunge
2x10 hip extension

4x10 leg swing
2x10 pvc pass through

10x1 power clean
(heaviest possible)
(rest as needed)

7x1 front squats
(medium-heavy)
(rest as needed)

3 rounds (rest 3:00)
20 burpees
15 toes to bar
10 hang power snatch 145/100
 5  muscle ups

1-2-3-4-5-6-7-8-9-10- push ups
(alternate with a partner or rest 1:1)

Tuesday June 10th, 2014

25 calorie AD

2x5 wall squat
2x10 goblet squat 53/35
2x10 wall ball 25/20

2x20 walking lunge
2x10 GHD sit up

4x10 leg swing
2x10 pvc pass through

3-2-1-3-2-1 push press
(heaviest possible)
(rest as needed)

11-9-8-7-6-5-4-3-2-1
strict pull up
(100m jog after each set)

3 rounds
21 push press 115#
3 legless rope climbs
27 GHD sit ups

Monday June 9th, 2014

500m row

2x5 wall squat
2x10 goblet squat 53/35
2x10 wall ball 25/20

2x20 walking lunge
2x10 GHD sit up

4x10 leg swing
2x10 pvc pass through

7x3 TnG snatch
(rest as needed)
(heaviest possible)

3-2-1-3-2-1 back squat
(rest as needed)
(heaviest possible)

AirDyne- 1:00 on + 1:00 off x 12 sets
(rest 4:00 after 6 sets)

Saturday June 7th, 2014

25 calorie airdyne
400m run

2x5 wall squat
2x10 goblet squat 53/35
2x10 wall ball 25/20

2x20 walking lunge
2x10 ghd sit up

4x10 leg swing
2x10 pvc pass through

"Helton"
3 rounds
800m run
30 db squat cleans 50/35
30 burpees

11-9-8-7-6-5-4-3-2-1
strict hspu
(walk 50m after each set) 

Friday June 6th, 2014

500m row

2x5 wall squat
2x10 goblet squat 53/35
2x10 wall ball 25/20

2x20 walking lunge
2x10 GHD sit up

4x10 leg swing
2x10 pvc pass through

10x1 clean + front squat + jerk
(heavy as possible)
(rest as needed)

5x6 back squats
(heavy)
(rest as needed)

3:00 push up test
(max sets of 5 in 3:00)
(add 10# every 5 reps until failure)
(once failed, drop all weight and hit max reps push ups in the remaining time)

Wednesday June 4th, 2014

400m run

2x5 wall squat
2x10 goblet squat 53/35
2x10 wall ball 25/20

2x20 walking lunge
2x10 GHD sit up

4x10 leg swing
2x10 pvc pass through

7x2 clean
(drop and reset)
(rest as needed)

7x2 front squat
(medium-heavy)
(rest as needed)

5 rounds (rest 3:00)
1 legless rope climb
10 burpees
10 alternating db snatch 70/50
10 power clean 135/95
1 legless rope climb

11-9-8-7-6-5-4-3-2-1
deficit push ups--hands on 45# plates
(50m jog after each set) 

Tuesday, June 3rd, 2014

25 calorie AD

2x5 wall squat
2x10 goblet squat 53/35
2x10 wall ball 25/20

2x20 walking lunge
2x10 GHD sit up

4x10 leg swing
2x10 pvc pass through

7x3 behind the neck push press
(heavy)
(rest as needed)

10:00 AMRAP
5 bar muscle ups
10 thrusters 135/95

5-5-4-4-3-3-2-2-1-1
strict chest to bar pull ups
(50m jog after each set)

Monday June 2nd, 2014

500m row

2x5 wall squat
2x10 goblet squat 53/35
2x10 wall ball 25/20

2x20 walking lunge
2x10 GHD sit up

4x10 leg swing
2x10 pvc pass through

10x1 power snatch
(work to heaviest possible w/ proper technique)
(rest as needed)

5-3-1-5-3-1 back squat
(heavy)
(rest as needed)

AirDyne- :15 on + :15 off x 30 sets

Saturday May 31st, 2014

25 calorie AD
400m run

2x5 wall squat
2x10 goblet squat 53/35
2x10 wall ball 25/20

2x20 walking lunge
2x10 GHD sit up

4x10 leg swings
2x10 pvc pass throughs

25:00 AMRAP
10 deadlifts 275/185
20 toes to bar
400m run

10-9-8-7-6-5-4-3-2-1
strict ring dips (walk 50m between sets)

Friday May 30th, 2014

500m row

2x5 wall squat
2x10 goblet squat 53/35
2x10 wall ball 25/20

2x20 walking lunge
2x10 GHD sit ups

4x10 leg swings
2x10 pvc pass throughs

10x1 2 cleans + 1 jerk
(medium-heavy)
(drop and reset)
(rest as needed)

3x10 back squats
(medium weight)
(rest as needed)

50 push ups (for time)
(add 10# every 5 reps) 

Thursday May 29th, 2014

Run 20:00 @ comfortable pace

Wednesday May 28th, 2014

400m run

2x5 wall squats
2x10 goblet squats 53#
2x10 wall balls 25#

2x20 walking lunge
2x10 GHD sit ups

4x10 leg swings
2x10 pvc pass throughs

7x3 power clean (touch and go)
(rest as needed)
(heaviest possible with good technique)

5x3 front squats
(rest as needed)
(medium-heavy)

3 rounds (rest 1:1)
30 wall balls 25#
20 GHD sit ups
10 muscle ups

10-9-8-7-6-5-4-3-2-1 push ups (hands on 45# bumpers)
(alternate with partner or rest 1:1)

Tueday May 27th, 2014

25 calorie AD

2x5 wall squat
2x10 goblet squats 53#
2x10 wall balls 25#

2x20 walking lunge
2x10 GHD sit ups

4x10 leg swings
2x10 pvc pass throughs

3-3-2-2-1-1 bench press 
(rest as needed) 
(work up to maximal set) 

9 squat snatch 155#
2000m row
15 squat snatch 155#
1000m row
21 squat snatch 155#
500m row 

10-9-8-7-6-5-4-3-2-1 strict chin up 
(100m jog after each set)

Monday May 26th, 2014

500m row

2x5 wall squat
2x10 goblet squat 53#
2x10 wall ball 25#

2x20 walking lunge
2x10 GHD sit up

4x10 leg swings
2x10 pvc pass throughs 

7x2 snatch (drop and reset)
(rest as needed) 

3-3-2-2-1-1 back squats 
(rest as needed) 
(work up to heavy set) 

tabata AirDyne x 3 sets 
(rest 5:00)

Saturday May 24th, 2014

25 calorie AD

400m run

2x5  wall squat

2x10 goblet squat 35#

2x10 wall ball 25#

2x20 walking lunge

2x10 ghd sit ups

4x10 leg swings

2x10 pvc pass throughs

5 rounds

12 back squats 185# (from floor)

 8  burpee pull ups (bar about 6" above reach)

 4  alt db snatch 100#

400m run

10-9-8-7-6-5-4-3-2-1

  Strict hspu

(walk 50m between)

Friday May 23rd, 2014

500m row

2x5  wall squat

2x10 goblet squat 35#

2x10 wall ball 25#

2x20 walking lunge

2x10 ghd sit ups

4x10 leg swings

2x10 pvc pass throughs

10x1 clean + 2 jerks 

  (work up to a heavy set)

  (rest as needed)

4x8 back squats 

  (medium weight)

  (rest as needed)

Tabata row x 3 sets

  (rest 5:00 between)

5x10 weighted push up

(rest 2:00 between sets)

Thursday May 22nd, 2014

15:00 run @ comfortable pace

Wednesday May 21st, 2014

400m run

2x5  wall squat

2x10 goblet squat 35#

2x10 wall ball 25#

2x20 walking lunge

2x10 ghd sit ups

4x10 leg swings

2x10 shoulder dislocates

7x1 clean pull + hi-hang clean

  (work up to a heavy set)

  (rest as needed)

4x5 front squats 

  (work up to a medium-heavy set) 

  (rest as needed)

3 rounds (rest 1:1)

20 kb swings 70#

20 burpees

20 toes to bar

10-9-8-7-6-5-4-3-2-1

 Push ups

(alternate w/ partner or 1:1 work:rest)