Tuesday 15dec15

1. CrossFit
    with a 20:00 running clock:
       a. 21-15-9
           power snatch @ 115
           box jumps @ 24"
       b. in the remaining time:
           build to a heavy Front Squat single
3. CrossFit
     4RFT of:
       25 calorie row
       25 thrusters @ 75
4. tabata (alternate movements, 8 intervals of each)
      airdyne calories
      front plank hold
 

Monday 14dec15

1. Endurance

     5k row time trial

2. Lifting

     1 power snatch every :30 for 20 reps @ 70% of 1RM snatch

3. CrossFit

     3RFT of:

         10 double kb clean/jerk @ 53

         20 toes to bar

4. Core/Gymnastics

    a. 3x10 weighted pull ups

    b. 3x20 weighted hip extensions

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