8/7/2015
A. Tall Jerk - 3 x 5 (use as a warmup)
B. Split Jerk x 2 reps @ 80% of 1RM - every 2 minutes x 20 minutes (pause in catch for 3 seconds on second rep)
C1. Kipping Ring Dip x 5-15 reps (depending where you're at with these) rest 30 seconds
C2. Max UB Toes to Bar rest 2 minutes x 4 sets
D. Turkish Getup x 100 reps (pick a super light weight and get aerobic) - this should take 20-30 mintues
B. Split Jerk x 2 reps @ 80% of 1RM - every 2 minutes x 20 minutes (pause in catch for 3 seconds on second rep)
C1. Kipping Ring Dip x 5-15 reps (depending where you're at with these) rest 30 seconds
C2. Max UB Toes to Bar rest 2 minutes x 4 sets
D. Turkish Getup x 100 reps (pick a super light weight and get aerobic) - this should take 20-30 mintues
8/6/2015
A. Hang Squat Clean - build to a tough single
B. Back Squat @ 85% - 5 x 1 rest 1 minute
+
For time:
15/10 Calorie Bike
15 KB Swings 70/53
25 Burpees
15 KB Swings 70/53
15/10 Calorie Bike
rest 10 minutes x 2 sets *all out*
B. Back Squat @ 85% - 5 x 1 rest 1 minute
+
For time:
15/10 Calorie Bike
15 KB Swings 70/53
25 Burpees
15 KB Swings 70/53
15/10 Calorie Bike
rest 10 minutes x 2 sets *all out*
8/5/2015
20 minutes @ Z1 (light effort)
Select Bike or Row (whichever you're worse at)
hop off every 4 minutes and perform 4-5 strict hspu/ring dips/pull-ups
*running clock & select your weakest movement*
+
20 minutes of mobility
Select Bike or Row (whichever you're worse at)
hop off every 4 minutes and perform 4-5 strict hspu/ring dips/pull-ups
*running clock & select your weakest movement*
+
20 minutes of mobility
8/4/2015
A. Push Jerk - tough single
B1. Burpees x 10 reps AFAP rest 15 seconds
B2. Shoulder 2 Overhead x 10 reps 165/105 rest 15 seconds
B3. Chest 2 Bar Pull-Ups x 10 reps (or max unbroken if less than 10 reps) rest 3 minutes x 3
C. Accumulate 2 minutes Hollow Rocking
+
For time:
45 Pull-Ups
45 Thrusters 95/65
Finisher:
10 minute cooldown jog/row/bike
B1. Burpees x 10 reps AFAP rest 15 seconds
B2. Shoulder 2 Overhead x 10 reps 165/105 rest 15 seconds
B3. Chest 2 Bar Pull-Ups x 10 reps (or max unbroken if less than 10 reps) rest 3 minutes x 3
C. Accumulate 2 minutes Hollow Rocking
+
For time:
45 Pull-Ups
45 Thrusters 95/65
Finisher:
10 minute cooldown jog/row/bike
8/3/2015
A. Front Squat - work to a tough single
B. Snatch - work to a tough single
C1. Weighted Sorenson Hold x 30 Seconds rest 90 seconds (https://youtu.be/cbmSbUrdHkE)
C2. GHD Situp x 15 UB Reps rest 90 seconds x 3
+
10 minute clock:
Row - Max Calories (Goals - 200/150)
B. Snatch - work to a tough single
C1. Weighted Sorenson Hold x 30 Seconds rest 90 seconds (https://youtu.be/cbmSbUrdHkE)
C2. GHD Situp x 15 UB Reps rest 90 seconds x 3
+
10 minute clock:
Row - Max Calories (Goals - 200/150)
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