Month: October 2015

10.30.15

Friday

A.
20:00 to Build to a heavy Pause Clean + Jerk

B.
21-15-9
Clean & Jerk (135/95)
Handstand Push-ups

*Rx+ – All movements have to be performed unbroken.

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10.26.15

Monday

A.
Front Squat
8 x 1 @ 22×1
*Build in weight each set

B.
100 OH Walking Lunges w/ a plate (45/25)
*5 Burpees at the top of each minute

Rx+ (Double KB front rack walking lunges 53/35)

C.
3 Sets:
Suitcase Carry 120′ L
Suitcase Carry 120’ R

10.23.15

Friday

A.
15:00 to Build to a heavy Pause Clean.

(:02 pause at knee)

B.

AMRAP in 20:00
3 Power Cleans, 185/135
3 Front Squats, 185/135
3 Jerks, 185/135

*There is a 20 round limit on this workout – so if you are beast, capable of 20 rounds in 20 mins, stop.

10.21.15

Wednesday

A.
15:00 to find a max:
Overhead Squat x 1 rep @ 8-10-X-1

B.
AMRAP in 10 minutes:
2 Power Snatch (115/75)
2 Box jump over (24/20)
4 Power Snatch
4 Box jump over
6 Power Snatch
6 Box jump over
8 Power Snatch
8 Box jump over

Continue increasing reps by 2 until time expires.

Rx+ (135/95) & (30/24)

C.
At 12:00 – 15:00
Complete max reps Muscle-ups

10.19.15

Monday

A.
Front Squat
5 x 1 @ 3-3-X-1 + 2 reps
*Build in weight each set but no fails

B.
Every minute on the minute for 15:00
Min 1: 15 cal Row + 1 Burpee
Min 2: 14 cal Row + 2 Burpees
Min 3: 13 cal Row + 3 Burpees
……continue until 1 cal Row + 15 Burpees

C.
Accumulate 2:00 in as few sets as possible:
2 KB overhead hold