6/13/2015

Tommy V
21-15-9
Thrusters 115#
12-9-6
Rope Climbs
*20 minute cap*

or 

CFW In House Comp

6/12/2015

A. Push Press - 1RM
B. EMOM x 5 minutes - 3-5 Strict Weighted Ring Dips
into
C. EMOM x 5 minutes - 3-5 Strict Weighted HSPU (take away weight if needed)
D1. Chest Supported Dumbbell Row x 15 reps
D2. Banded Push Down x 50 reps rest 2 minutes x 4 sets
E. EMOM x 7 - 8-10 UB Toes to Bar

6/11/2015

A. Squat Clean Cluster 5 x 2.2.2 (rest 15 seconds between clusters) rest 2 minutes after sets @ 70%
B. OH BB Walking Lunge 3 x 20 steps 135/95 rest 90 seconds between
C. GHD Situps 3 x 20 - Rest 90 Seconds
+
Assault Bike
60 Seconds @ Black Out Pace
rest/walk 15 minutes x 2 sets
(your goal is to be crawling after the effort)
(Pelham Peeps)
500m Row @ Black Out Pace
rest 8 minutes x 3

6/10/2015

Active Recovery
A. Z1 Work (Run, Row, Bike) 20-30 minutes @ 70% intensity
B. Mobility Work 20-30 minutes (body part specific)
C. Get out and enjoy yourself for and hour

6/9/2015

A. Strict Press - 3 reps @ 75-80% every 2 minutes x 10 minutes
B. Bench Press 1 x 8 reps @ 70% of 1RM
C. Muscle Ups - 5 sets of 5 UB AFAP (Girls hit 1-3) - be aggressive but smart
D. Band Face Pulls - 4 x 12 reps rest 60 seconds (hold squeeze for 1-2 seconds on each rep)
+
EMOM (for as long as possible or 30 minute cap)
odd - 1 round of Cindy (5 pull-ups, 10 push-ups, 15 air squats)
even - 15/10 Calorie Row

6/8/2015

A. Back Squat - 20RM (1 attempt - look to hit 70-80% of 1RM)
B. Sotts Press - 3 x 5 *light* - treat as warmup for snatch
C. Snatch - EMOM x 12 minutes (1 rep)
*55%, 65%, 75% x 3, 80%, x 5, 85% x 2*
D1. Stiff Legged Sumo DL x 25 reps AHAP
D2. L-Sit Hold x 30 seconds rest 2 minutes x 3 sets
+
500m Row @ 90%
rest 90 seconds on rower
500m Row @ 95%