20 Oct 2016

Warm-up:

Lower body lift prep
Mobility

Lift:

Snatch or Overhead Squat

2 @ 72%
2 @ 81%
1 @ 85.5%
1 @ 90% (advanced - 1+ @ 90%)

15 min EMOM - 2 @ 72%

WORK:

20 min AMRAP

Rx:  4  Chest-to-bar or toes-to-bar
       8  Ring dip
     12  Wall ball 20/14

Rx2:  4  Pull-up or knees-to-elbows
         8  Parallel bar dip
       12  Wall ball 20/14

Rx3: 4 Ring rows or hanging leg
        8 Bench dip
      12 Wall ball any weight

19 Oct 2016

Warm-up

Lower body lift prep 
Mobility

Lift:

Front Squat or Back Squat

2 @ 72% of 1RM
2 @ 81%
1 @ 85.5%
1 @ 90% (advanced - 1+ @ 90%)

15 min EMOM - 2 @ 72%

WORK:

5 Rounds for time

Rx:
25' Walking OH barbell lunge 135/95
20 Burpees

Rx2: OH lunge @ 25%-30% of back squat 1RM
Rx3: Lunge @ 20% of back squat 1RM or lower weight

Silvers: 

Lift: Back squat (same rep scheme as above)

Work:    5 rounds

              There-and-back overhead walking lunge with a plate
              5 push-ups 

18 Oct 2016

Warm-up:

Upper lift prep

Shoulder mobility

Lift:

Push Jerk or Press

2 @ 72% of 1RM

2 @ 81%

1 @ 85.5%

1 @ 90% (advanced - 1+ @ 90%)

15 min EMOM 2 @ 72%

WORK:

10 min AMRAP

12 Kettlebell Swings (2p/1.5p)

12 Box Jumps (24/20)

12 Burpees

Rx2: 

8 min AMRAP         

KBS @ 1.5p/1p

Rx3: 

6 min AMRAP

KBS @ 1p/>1p

Box Jumps @ 20/16

17 Oct 2016

Warm-up:

Hinshaw
Lower body lift prep
Mobility

Lift:

Power Clean or Deadlift

2 @ 72% of 1RM
2 @ 80%
1 @ 85.5%
1 @ 90% (advanced - 1+ @ 90%)

15 min EMOM - 2 reps @ 72%

WORK:
Note you have the option to row this if you do not want to run outside Rx: 8 x 400m sprint (2 min rest between rounds)

Rx2: 6 x 400m  sprint (3 min rest between rounds)

Rx3: 4 x 400m rower (3.5 min rest between rounds)

Silvers:

Lift: Bench Press (same scheme as above)

Work:  8 x 400m row; 2 min rest between rounds

14 Oct 2016

Warm-up:

Upper body lift prep
Shoulder Prep
Lower body lift prep if needed (for OHS)

Lift:

Bench Press

3 @ 63% of 1RM
3 @ 72%
3 @ 76.5%
3 @ 81% (advanced - 3+ @ 63%)

12 min EMOM - 3 @ 63%

WORK:

Double-under sets

5-10-15-20-25-30-35-40-45-50-45-40-35-30-25-20-15-10-5

Rx:
Do sets unbroken; if you trip up, begin that set again.

Rx2:
Same rep scheme but not unbroken; take 5-10 second rest between sets

Rx3:
Same rep scheme with single skips; rest 5-15 seconds between sets and try to do each set unbroken

Silvers:

Lift: Bench press (same rep scheme as above)

Work: Same as Rx3

13 Oct 2016

Warm-up:

Lower body lift prep and mobility

Lift:

Snatch or Overhead Squat

3 @ 63%
3 @ 72%
3 @ 76.5%
3 @ 81% (advanced - 3+ @ 81%)

12 min EMOM 3 @ 63%

WORK:

Rx: 1600m run
       15 rounds Cindy (5 pull-ups, 10 push ups, 15 air squats)
       1600m run

Rx2: 800m run
        10 rounds Cindy
        800m run

Rx3: 400m run
        5 rounds Cindy
        400m run

12 Oct 2016

Warm-up:

Hinshaw
Lower body lift prep
Mobility/shoulder prep

Lift:

Front squat or back squat

3 @ 63% of 1RM
3 @ 72%
3 @ 76.5%
3 @ 81% (advanced - 3+)

12 min EMOM - 3 @ 63%

WORK: 


Rx: 1!10 Bench Press 135/95
       Pull-ups

Rx2: 1!10 Bench Press 55.6% of 1RM
         Pull-ups or mod

Rx3: 1!10 Bench Press @ 50% of 1RM

         Ring Rows

Silvers:

Lift: Back squat (same rep scheme as above)

Work: Same as Rx3