1/10/2016

Rest Day

1/9/2016

A. EMOM x 12 - Front Squat x 1 Rep + Split Jerk x 1 *building*
+
15.5
27-21-15-9
Calorie Row
Thrusters 95/65

1/8/2016

A. Back Squat 3 x Max Reps @ 70% rest as needed
B. Strict Press 3 x Max Reps @ 70% rest as needed
C1. Standing Banded Goodmorning x 25-50 reps rest 1 minute
C2. Banded Tricep Pushdown x *until fatigue* rest 1 minute x 3 sets
+
AMRAP 3
10 Calorie Ski Erg
Max Strict HSPU
rest 3 minutes x 3 sets

1/7/2016

A. Every 30 seconds x 15 mintues
Interval 1: Drop Snatch x 1
Interval 2: High Hang Snatch x 1
Interval 3: Snatch x 1
*all at 70-75% - 10 sets of each*
B. 50m Waiters Carry/Arm rest 1 minute bt arms x 4 sets
+
Buy In:
30 Chest 2 Bar Pull-Ups
+
For time:
50/35 Calorie Assault Bike
30 Snatches (Power or Squat) 135/95
500m Run
+
Cashout:
15 Muscle Ups
*3 seperate scores*

1/6/2016

Rest Day

1/5/2016

A. Deadlift - 5 x 5 @ 65-70% rest 2 minutes (pause 1 second reset on ground each rep)
B1. Bulgarian Split Squat (BB on Back) x 8/leg rest 1 minute bt legs
B2. GHD Situps x 15-20 reps rest 1 minute x 4 sets
+
1000m Row @ 85%
rest 1 minute x 6 sets
*rest 4 minutes between set 3&4*

1/4/2016

Every 10 minutes x 5 sets
500m Run
15 Thrusters UB 95/65
15 Toes to Bar
15 Box Jump Overs 24/20