4/19/2014

A) EMOM 10
2 Snatches
*Start at 50%, add 5-10 lbs each minute

B) EMOM 10
2 Clean and Jerks
*Start at 50%, add 5-10 lbs each minute

C) Spend 10-15 minutes working on Muscle Ups (Bar and/or Ring)

D) For Time:
400m Run
20 Weighted Pistols (alternating) (Rx 53/35, Masters 44/26)
30 Toes to Bar
40 Wall Balls 20/14
1000m Row
40 Wall Balls 20/14
30 Toes to Bar
20 Weighted Pistols (alternating) (Rx 53/35, Masters 44/26
400m Run

E) 10 minutes of mobility work

Post results to comments.

4/18/2014

A) HBBS 3×7 (add 5-15 lbs from last week)
*(Reps x Sets)

B) EMOM 10
Even – 6-8 Push Jerks (Rx 135/95, Masters 115/75)
Odd – 10-15 Chest to Bar Pullups

C) 10-8-6-4-2
Deadlifts (Rx 275/185, Masters 225/150)
Box Jumps (Rx 30/24, 24/20)

D) 10 minutes of mobility work

Post results to comments.

4/16/2014

Rest Day.

4/16/2014

A) HBBS 4×6 (add 5-15 lbs from last week)
*(Reps x Sets)

B) EMOM 10
Even – 3-5 Front Squats (taken from the ground) (Rx 205/135, Masters 165/110)
Odd – 3-5 Muscle Ups

C) AMRAP 10
15 Calorie Row
15 HSPU

D1) GHD Situps 4×12-15
D2) Good Mornings 4×8 135/95
*This is a superset. Alternate between the ghdsu and gm for 4 rounds

E) 10 minutes of mobility work

4/15/2014

A) Clean and Jerk 65%x2x2, 70%x2x2, 75%x2x2, 80%x2x4
*(% x Reps x Sets)
*These are not TnG, reset after each clean and jerk.

B) EMOM 21
Min 1 – 3 Power Snatches + 3 OH Squats (Rx 135/95, Masters 115/75)
Min 2 – 10 Toes to Bar + 5 Box Jumps 30/24
Min 3 – 1 Legless Rope Climb + 1 Rope Climb

C) AMRAP 5
35 Double Unders
7 Burpees

D) 10 minutes of mobility work

4/14/2014

A) Snatch 65%x2x2, 70%x2x2, 75%x2x2, 80%x2x4
*(% x Reps x Sets)
*These are not TnG, reset after each rep

B) HBBS 5×5 (add 5-15 lbs from last week)
*(Reps x Sets)

C)4 Rounds For Time:
400m Run
7 Deadlifts (Rx 155/105, Masters 135/95)
7 Hang Power Cleans (Rx 155/105, Masters 135/95)
7 Shoulder to Overhead  (Rx 155/105, Masters 135/95)

D) 10 minutes of mobility work

4/12/2014

A) Snatch – work up to a heavy single

B) Clean and Jerk – work up to a heavy single

C) “Fran”
21-15-9
Thrusters 95/65
Pullups

D) 5 Rounds For Time:
40m Prowler Push (Rx 180/120, Masters 140/90)
10 Tire Flips

E) 10 minutes of mobility work

Post results to comments.

4/11/2014

A) HBBS (85%+ 5-10lbs) x 3 x 7
*(% x Reps x Sets)

B) 6 Rounds For Time:
5 Double KB Cleans (Rx 53/35, Masters 44/26)
5 Double KB Push Press (Rx 53/35, Masters 44/26)
5 Double KB Snatches (Rx 53/35, Masters 44/26)
200m Run

C) 3 Rounds of:
Max Effort L-Sit
Max Set of Strict Ring Dips
Max Distance HS Walk
*Rest as needed between movements and rounds. Record score for each movement, each round.
*If you cannot perform the prescribed movement, substitute 2 minutes of progression/skill work for that round

D) 10 minutes of mobility

Post results to comments.

4/10/2014

Rest Day

4/9/2014

A) HBBS 4×6 (Add 5-10 lbs to last week. It was 80% of 1RM last week)
*(Reps x Sets)

B) EMOM 12
Even – 4-6 Fronts Squats (taken from ground) (Rx 185/125, Masters 155/105)
Odd – 12-15 Toes to Bar

C) AMRAP 7
30 Double Unders
15 Push Press 95/65

D1) GHD Situps 4×12-15
D2) Good Mornings 4×8 135/95
*This is a superset. Alternate between the ghdsu and gm for 4 rounds

E) 10 minutes of mobility work

Post results to comments.

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