1 Dec 2016

Warm Up:
Lower body lift prep
Shoulder prep

REVIEW:  SNATCH or OHS

LIFT:  Find new 1RM Snatch or OHS

WORK:

21-15-9
HSPU
Ring Dips
5 burpees every time you break your set up

Rx2:  Pull Ups / Bar dips

Rx3:  Push ups/ box or bench dips

30 Nov 2016

Warm Up:
Lower body lift prep
Squat therapy (back squat prep) or Front squat skill transfers with barbell

LIFT:  Find new 1RM back or front squat

WORK: 10 MIN AMRAP
In teams of 3
Timer is barbell walking lunge

Barbell walking lunge orange line to orange line and back @ 30% 1 RM back squat
Jumping squats
Single leg kettlebell RDL's  (70/55)

Score is jumping squats

SILVERS:
Same lift
Same workout, appropriate weight

29 Nov 2016

Warm Up:
Upper body lift prep
Shoulder prep

REVIEW:  PUSH JERK/PRESS

Work up to new 1rm lift

WORK:
10 x 100 m row max effort
1 min rest between efforts
Score is slowest time

28 Nov 2016

Warm Up:
Lower body lift prep
Mobility

REVIEW:  Power clean/Deadlift

LIFT:  FIND NEW 1RM

WORK:
A)  3 max sets toes to bar, 2 min rest between sets
Rx2:  Knees to chest
Rx3:  Max hang

B)  3 Rounds
10 Deadlifts @ 50%
1 min max cals row
1 min rest


SILVERS:
Upper body lift prep
Mobility

LIFT:  Find 1 RM Bench Press

WORK:  Same

25 Nov 2016

Warm Up:
Upper body lift prep

LIFT:  BENCH PRESS
10 MIN EMOM @ 45%

REVIEW:  THRUSTER

WORK:

Coe
10 rounds for time of:
10 Thrusters, 95/65 lbs
10 Ring Push Ups

Rx+  ALONE
Rx    as prescribed above with a partner
Rx2  partner, regular push ups
Rx3  partner, any other mods

SILVERS:

LIFT;  Deadlift

WORK:  Same as above either Rx, Rx2 or Rx3.  Pick appropriate scaling and mods

24 Nov 2016

Warm Up:
Upper and lower body lift prep

REVIEW:  Snatch Balance and OHS

LIFT:  OHS
10 MIN EMOM 4@ 45%

WORK:
Alt EMOM 20 mins: Snatch Balances and Rows

Every 1 min for 20 mins, alternating between:
3 Snatch Balances, 70% 1RM
Row, 200 m

Rx2:  Less weight
Rx3:  Snatch pulls from hang

23 Nov 2016

Warm Up:
Lower body lift prep
squat therapy
shoulder prep

LIFT:  10 MIN EMOM 4 reps @ 45%  FRONT or BACK Squat

WORK:
5 Rounds Cindy (5 pull up/10 push up/15 air squat)
3 Rnds DT (155/105, 12 DL/9 HPCL/6 Push Jerk)
1600 m ROW

Rx2:  5 rnds cindy any mods
3 rnds DT less weight
1600 m ROW

Rx3 & Silvers:  20 MIN AMRAP
5 Pull Up or mod
10 Push up or mod
10 Deadlift
15 Air squats
500 m ROW

22 Nov 2016

Warm Up:
Upper body lift prep
Shoulder prep

REVIEW:  PUSH JERK/PRESS

LIFT:  10 MIN EMOM  4 reps @ 45%

WORK:
A) 3 RFT
10 TTB
10 Behind the neck press (95/65)
Rx2:  TTR/85/55
Rx3:  Knees up/ less weight

*REST TWO MINUTES BEFORE STARTING B*

B) 3 RFT
ROW 1 MIN MAX CALS
5 Deadlifts @ 60%
Rx2:  @ 50%
Rx3:  @ 40%

21 Nov 2016

Warm Up: (5 MINS)
Lower body lift prep
Shoulder prep

REVIEW:  Deadlift/Power Clean

Bar warm up

LIFT:  10 MIN EMOM  4 reps @ 45% 1RM (same as last cycle)

WORK:  With a partner
10 rnds 1 min max reps each station, no rest btwn stations (40 MINS)

A) Squat cleans (alternate each rep)
Rx:  185/135 Rx2: 155/105  Rx3:  any other weight but no lower than 95/75 otherwise use MBCL

B) Wallballs 20/14 to 10/9, sets of 15 each partner, one at a time

C) American KBS  55/35  sets of 15 each partner, one at a time
Rx2:  Russian  Rx3:  less weight, russian

D)  Unbroken DU's  sets of 15, one partner at a time
Rx2:  Unbroken DU  Rx3:  Broken or attempts

SILVERS:  BENCH PRESS

WORK:  5 ROUNDS 1 min at each station with a partner (20 MIN WORKOUT)
A) Medball cleans
B) Wallballs
C) Kettlebell swings (russian)
D) Skipping singles or DU attempts

18 Nov 2016

WARM UP:

REVIEW:  BENCH PRESS

Barbell warm up, add weight (5 MINS)

LIFT:  Bench Press (1:30 R btwn sets)
1 @ 80%
1 @ 90%
1 @ 95%
1 @ 100%

15 MIN EMOM 2 reps @ 80%

WORK:
8 MIN AMRAP
1 Power clean @ 80%
2 Push Jerk
200 m row

Rx2:  70%
Rx3:  any other weight

SILVERS:

Lift:  Deadlift
Workout:  8 MIN AMRAP
3 Deadlifts
200 m ROW

17 Nov 2016

Warm Up: (10 mins)
Dynamics
Tspine mobility
Squat therapy

REVIEW:  Snatch or OHS (5 mins)

Barbell warm up, add weight (5 MINS)

LIFT:  Snatch or OHS (1:30 R btwn sets)
1 @ 80%
1 @ 90%
1 @ 95%
1 @ 100%

15 MIN EMOM 2 reps @ 80%

WORK:
3 RFT
15 wall balls (20/14 to 10/9)
15 slam balls
15 seated dumbbell press (as heavy as possible)

16 NOV 2016

Warm Up:  Lower body lift prep and either squat therapy or front squat skill transfers

REVIEW:  Front squat/back squat

Barbell warm up, add weight (5 MINS)

LIFT:  Front Squat or Back squat (1:30 R btwn sets)
1 @ 80%
1 @ 90%
1 @ 95%
1 @ 100%

15 MIN EMOM 2 reps @ 80%

WORK:
50 DU
50 cal row
40 DU
40 cal row
30 DU
30 cal row
20 DU
20 cal row
10 DU
10 cal row

Rx:  Unbroken
Rx2: Broken
Rx3: x5 singles

Silvers:
Same lift
Rx2 or Rx3 for work

15 Nov 2016

Warm Up: (10 Mins)
Upper body lift prep
shoulder prep

REVIEW:  Push Jerk or Press (5 MINS)

Barbell warm up, add weight (5 MINS)

LIFT:  Push Jerk or Press (1:30 R btwn sets)
1 @ 80%
1 @ 90%
1 @ 95%
1 @ 100%

15 MIN EMOM 2 reps @ 80%

WORK:

12 MIN EMOM
Odd:  2 Ring or bar muscle ups
Even:  Cal row 15/10

Rx2: 3x CTB pullups
Rx3: 5x banded strict pull ups with hardest band possible

14 Nov 2016

Warm up:
Lower body lift prep (5 mins)

Review:  Deadlift or Power Clean (5 mins)

Barbell warm up (5-8 mins) and add weight

LIFT:  Deadlift or Power Clean (Rest 1:30 btwn sets)
1 @ 80%
1 @ 90%
1 @ 95%
1 @ 100%

15 MIN EMOM 2 reps @ 80%

Hinshaw warm up:  hurdles, ankle flexion walks, heel walk, tippy toes, inside tippy toes, outside tippy toes (5 mins)

WORK:  (Morning classes will have to do Rx2 for time)
6 rnds of couplet:

[800 m RUN followed with
3 rnds 5 push ups/10 sit ups/15 squats] {equals ONE round}

After 6th round:

*REST 3 MINS*

100m sprint
REST 1 MIN
100 m sprint

Rx2:  6 rounds of [400 m Run and 2 rnds of push up/sit up/squat] combo

SILVERS:
Upper body lift prep
Shoulder prep

LIFT: BENCH PRESS (same rep scheme as above)

15 MIN EMOM - same

WORKOUT:  6 Rounds
Row 500 m
5 push ups
10 sit ups
15 squats

11 Nov 2016

Warm Up:
Upper body lift prep
Shoulder prep

LIFT:  BENCH PRESS
2 @ 70%
2 @ 80%
2 @ 85%
2 @ 90%  (2+ adv)

12 MIN EMOM 3 reps @ 70%

WORK:

11/11

11 Rounds for time
11 Push ups
11 CTB Pull Ups
11 KBS American swing (55/35)
11 Cal Row
11 DU

Rx2:  Regular Pull Ups
Rx3:  Low bar push up/ring row or jumping pull up/x5 single skips

SILVERS:
LIFT:  DEADLIFT
WORKOUT:  SAME

10 Nov 2016

Warm Up:
Upper & lower body lift prep
T-spine mobility

REVIEW:  Snatch or OHS

LIFT:  SNATCH or OHS
2 @ 70%
2 @ 80%
2 @ 85%
2 @ 90% (2+ adv)

12 MIN EMOM 3 reps @ 70%

WORK:
15 MIN AMPRAP
5 wall climbs (rock wall or highest wall setting of wood walls)
10 pistol squats

Rx2:  5 wall climbovers/10 pistols off box

Rx3:  5 wall climbovers (any height) 10 assisted pistols (any assist)

9 Nov 2016

Warm Up:
Lower body lift prep and squat mobility

REVIEW:  Front Sq/Back Sq

LIFT:  Front or back squat

2 @ 70%
2 @ 80%
2 @ 85%
2 @ 90%  adv 2+

12 MIN EMOM 3 reps @ 70%

Warm up deadlift and push press (review with dowels)

WORK:
ROW 1600 m
then 12 MIN EMOM
Odd:  4 Deadlift @ 50% 1RM
Even:  4 Push Press @ 50% 1RM

Rx2:  10 min EMOM
Rx3:  8 Min EMOM

SILVERS:  Same

8 NOV 2016

WARM UP:
Upper body lift prep
Shoulder prep (whichever phase you are on)

LIFT:
Push Jerk or Press
2 @ 70%
2 @ 80%
2 @ 85%
2 @ 90%  2+ advanced

12 MIN EMOM 3 reps @ 70%

WORK:

Rx:  20 MIN EMOM
5 HSPU/5 cleans (full) @ 40-50% 1RM

Rx2:  15 MIN EMOM
5 Hand release push up/5 cleans (full) @ 40-50% 1RM

Rx3:  10 MIN EMOM
5 Push Up/5 Power clean @ 40-50% 1RM

07 Nov 2016

Warm-up:

Lower body lift prep
Squat therapy/Mobility

Lift:

Power Clean or Deadlift

2 @ 70%
2 @ 80%
2 @ 85%
2 @ 90% (advanced = 2+)

WORK:  ROW 
Rx:  20 mins, 30 sec on 30 sec rest for max metres
Rx2:  17 mins
Rx3:  15 mins

SILVERS:

Lift:  Bench Press
Work:  Same, choose Rx, Rx2, or Rx3

04 Nov 2016

Warm-up:

Upper body lift prep
Shoulder mobility

Lift:

Bench Press

3 @ 60% of 1RM
3 @ 70%
3 @ 75%
3 @ 85% (advanced - 3+ @ 85%)


10 min EMOM - 4 reps @ 60%

WORK:

Rx: Death by pull-ups
Rx2: Death by jumping pull-ups
Rx3: Death by ring rows (start at 5 reps)


SILVERS

Lift: Deadlift (same rep scheme as above)

Work: Same as Rx3

03 Nov 2016

Warm-up:

Lower body/Upper body lift prep
Mobility/shoulder mobility

Lift:

3 @ 60% of 1RM
3 @ 70%
3 @ 75%

3 @ 85% (advanced - 3+ @ 85%)

10 min EMOM - 4 reps @ 60%

WORK:

Rowing Sprints
In 100m increments row/rest interval rows. Rest as long as you row, going up to 800m.

100m   200m   300m    400m   500m   600m   700m  800m
 rest      rest     rest      rest       rest      rest      rest     rest

Score is total time including rest

02 Nov 2016

Warm-up:

Lower body lift prep
Mobility

Lift:

Front or Back Squat

3 @ 60 % of 1RM
3 @ 70%
3 @ 75%
3 @ 85% (advanced - 3+)

10 min EMOM - 4 reps @ 60%

WORK:

For time: 

Move a total of 5000 lbs from ground to overhead in as little time as possible. 

Rx2: 3500 lbs
Rx3: 2500 lbs


SILVERS

Lift:   Back squat (same rep scheme as above)

Work: Same as Rx3 
           Mod - 2500#