7/30/2014

Tier 1

A) Hang Power Snatch 5×3

B) 4 Rounds of 3:00 on/2:00 off

200m Run
7 Ring Rows
7 Pushups
21 Air Squats
Max Reps of KB Swings

Tier 2

A) Power Snatch 5×3

B) 4 Rounds of 3:00 on/2:00 off

200m Run
7 Pullups
7 Pushups
21 Air Squats
Max Reps of Hang Power Clean 75/55

Tier 3

A) Hang Snatch 5×2

B) 4 Rounds of 3:00 on/2:00 off

200m Run
5 HSPU
10 Pistols
15 Pullups
Max Reps of Hang Power Clean 95/65

Competitor

A) For Time:
21-15-9
Deadlifts 275/185
Box Jumps 30/24

B) 4 Rounds of 3:00 on/2:00 off

200m Run
2 Rounds of:
5 Pullups
10 Pushups
15 Air Squats
Max Reps of Power Cleans 135/95

7/29/2014

Tier 1

A) Push Press 5×3

B) EMOM 5
5-7 Burpees + 5-7 Box Jumps

C) 5 Rounds For Time:
100 Rope Skips
10 WallBalls
10 Hanging Knee Raises

Tier 2

A) Push Press 5×3

B) EMOM 5
10 Wallballs 20/14 + 5 Burpees

C) 5 Rounds For Time:
30 Double Unders
7 Squat Clean Thrusters 75/55
1 Rope Climb

Tier 3

A) Push Press 5×3

B) EMOM 5
5-7 Box Jumps 30/24 + 7-10 Toes to Bar

C) 5 Rounds For Time:
30 Double Unders
7 Squat Clean Thrusters 115/75
1 Legless Rope Climb

Competitor

A) Push Press 5×3 @ 70%

B) EMOM 16
Even – 3 Snatches @ 70%
Odd – 5 HSPU + 40 Double Unders

C) AMRAP 9
15 Calorie Row
30 KB Swings 53/35
2 Rope Climbs

7/28/2014

Tier 1

A1) Backsquat 3×5 (max reps on last set)
A2) Pushups 5x 7-10

B) 3 Rounds For Time:
400m Run
21 KB Swings
12 Ring Rows

Tier 2

A1) Backsquat 3×5 (max reps on last set)
A2) Ring Dips 5×5

B) 3 Rounds For Time:
400m Run
21 KB Swings 53/35
12 Pullups

Tier 3

A1) Backsquat 3×5 (max reps on last set)
A2) HSPU 5×7

B) 3 Rounds For Time:
400m Run
21 KB Swings 53/35
12 Chest to Bar Pullups

Competitor

A) Backsquat 3×5 @ 70% of 1RM

B) EMOM 14
Even – 3 Squat Clean and Jerks @ 70%
Odd – 5 T2B + 5 C2B

C) 4 Rounds For Time:
40m Prowler Push 150/100
10 Wallballs 20/14
10 Ring Dips

7/27/2014

Rest Day

7/26/2014

Tier 1,2,3

As a team of 2, 1 person working at a time -

[30 Clean and Jerks]

21-15-9
Thrusters
Burpees over Bar

[30 Snatches]

21-15-9

OH Squats
Box Jumps 24/20

[150 Wall Balls 20/14]

*Same weight on barbell for all movements.. 135/95 115/75 95/65.

Competitor

A) 3RM TnG Squat Snatch

B) “Helen”
400m Run
21 KB Swings 53/35
12 Pullups

C) “Nate”
AMRAP 20
2 Muscle Ups
4 HSPU
8 KB Swings 70/53

7/25/2014

photo (22)

Today will be Mino’s final workout at EGA. ¬†We wish you all the best in Austin!

Tier 1

A1) Front Squat 3×5
A2) 5x (1 Negative Pullup + 3 Assisted Pullups)

B) AMRAP 10
30 Walking Lunges
20 DB Snatches (alternating)
10 Ring Rows

Tier 2

A1) Front Squat 3×5
A2) 5x 6-8 Strict Pullups

B) AMRAP 10
30 KB Walking Lunges (Racked) 53/35
20 1-Armed KB Swings (Alternating) 53/35
10 Pushups

Tier 3

A1) Front Squat 3×5
A2) Bar Muscle Up Practice

B) AMRAP 10
30 Front Rack Walking Lunges 135/95
20 Deadlifts 135/95
10 Burpees Over Bar

Competitor

A) Power Clean – 65%x5, 70%x3, 75%x3, 80%x2, 85%x2, 90%+x1x3

B) Back Squat – 70%x3, 75%x3, 80%x3, 85%x3, 90%+x2x3

C1) Strict Toes to Bar 4x 7-10
C2) Strict Chest to Bar Pullups 4x 7-10
C3) DB Strict Press 4×10
*Superset

D) For Time:

“Mino”

3 Rounds of:
5 Power Snatches 135/85
5 OH Squats 135/85

[100 Double Unders]

3 Rounds of:
7 Power Cleans 165/105
7 Push Press 165/105

[75 Double Unders]

3 Rounds of:
9 Deadlifts 215/135
9 Burpees Over Bar

[50 Double Unders]

7/24/2014

Rest Day

7/23/2014

Tier 1

A1) Shoulder Press 3×5
A2) Hanging Knee Raise 3x 10-15

B) 3 Rounds of 3:00 on/2:00 off
200m Run
Max Reps of DB Push Press
200m Run

Tier 2

A1) Shoulder Press 3×5
A2) Toes to Bar 3x 10-15

B) 3 Rounds of 3:00 on/2:00 off
200m Run
Max Reps of Push Press 95/65
200m Run

Tier 3

A1) Shoulder Press 3×5
A2) Strict Toes to Bar 3x 7-10

B) 3 Rounds of 3:00 on/2:00 off
200m Run
Max Reps of Push Press 135/95
200m Run

Competitor

A) Front Squat w/ 3 sec pause at bottom- 60%x3, 65%x3, 70%x3, 75%x3, 80%x3, 85%x2x2

B) Snatch High Pulls – 60%x3, 65%x3, 70%x3, 75%x3, 80%x3, 85%x2x2
*% based off 1RM Snatch

C) 5×3 Snatch Grip Deadlift w/ 3 sec pause at knees
*Add 5 lbs to each set from last week

D) 4 Rounds For Time:
40m Prowler Push 140/90
5 Muscle Ups

7/22/2014

Tier 1

A) 5x (1 Hang Power Clean + 2 Front Squats)

B) EMOM 5
5-7 Box Jumps + 6-8 Push Ups

C) AMRAP 7
50 Rope Skips
15 KB Swings
10 Air Squats

Tier 2

A) 5x (1 Power Clean + 1 Clean)

B) EMOM 5
5-7 Ring Dips + 6-8 Box Jumps

C) AMRAP 7
30 Double Unders
15 KB Swings 53/35
10 Goblet Squats 53/35

Tier 3

A) 5x (1 Hang Clean + 1 Clean)

B) EMOM 5
5-7 HSPU + 8-10 Pistols

C) AMRAP 7
50 Double Unders
15 KB Swings 53/35
10 Box Jumps 24/20

Competitor

A) Snatch – 65%x2x2, 70%x2x2, 75%x2x2, 80%x2x2, 85%x1x3

B) (2 Push Press + 1 Jerk) – 65%x1x2, 70%x1x2, 75%x1x2

C1) Strict Weighted Ring Dips 4×3
C2) Strict Weighted Pullups 4×5
C3) Reverse Hyper 4×15

*Superset

D) EMOM 10
Even – 30 Double Unders + 15 Wall Balls
Odd – 12 Toes to Bar + 12 HR Push Ups

7/21/2014

Tier 1

A1) Backsquat 5×3 (max reps on last set)
A2) Max Effort HS hold

B) 5 Rounds For Time:
200m Run
10 Ring Rows
10 Burpees

Tier 2

A1) Backsquat 5×3 (max reps on last set)
A2) Shoulder Taps 5×10

B) 5 Rounds For Time:
200m Run
10 Burpees
10 Pullups

Tier 3

A1) Backsquat 5×3 (max reps on last set)
A2) HS Walk Practice

B) 5 Rounds For Time:
200m Run
10 Chest to Bar Pullups
10 Burpees

Competitor

A) (1 Clean Pull +2 Cleans + 1 Jerk) – 65%x1x2, 70%x1x2, 75%x1x2, 80%x1x5

B) Back Squat – 70%x5, 75%x5, 80%x3x2, 85%x3x2, 90%x3x2

C) Complete all sets of an exercise before moving to the next one.

Muscle Snatch w/ no contact 3×5
Snatch Balance 3×3
Strict HSPU 3×7 (add deficit if easy)

D) 5 Rounds For Time:
200m Run
50 Double Unders
10 Burpees

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