1/24/2016

Rest Day

1/23/2016

A. Every 2 minutes x 16 minutes 8 Sets
Front Squat + Jerk (70%, 75%, 80%, 85%, 90%, 95%, 95%+, 95%+)
B. AMRAP 14
12 Toes to Bar
8 Burpee Box Jump Overs 24/20
4 Squat Cleans 185/120

1/22/2016

A. Back Squat - 3, 3, 3, 3 rest 3 minutes (80-88%)
B. Push Press - 5, 5, 5+ rest 2 minutes (80% on all set - go max effort on set 3)
C1. Single Leg Double KB Deadlifts x 8/leg rest 1 minute
C2. Band Pull-Apart Palms Up x 15 reps rest 1 minute x 3 sets
+
4 rounds:
300m Run
20 UB Pull-Ups
rest 1:1

1/21/2016

A. Every minute, on the minute, for 21 minutes (7 sets of each) perform the following:
Minute 1 – Snatch Balance x 1 rep
Minute 2 – Hang Snatch x 1 rep
Minute 3 – Snatch x 1 rep
Perform all movements at 80-85% of your 1-RM Snatch
B. Double Dumbell Floor Press (60/40) *neutral grip* - 3 sets max effort rest as needed
+
21-15-9
Overhead Squat 115/75
Bar Facing Burpees
Assault Bike Calories 

1/20/2016

Rest Day

1/19/2016

A. Every 20 seconds x 20 reps 1 Squat Clean @ 185/120
B1. OH Walking Lunge Steps x 16 reps rest 1 minute (heavier than last week)
B2. Glute Ham Raise Hold x Max rest 1 minute x 3 sets (hold top portion as long as possible)
+
500m Row @ 100%
rest 3 minutes
500m Row @ 100%
*set a PR*

1/18/2016

Every Minute on the Minute x 25 minutes (5 sets of each)
minute 1 - 16/12 Calore Row
minute 2 - 18 Wall Ball Shots 20/14
minute 3 - 10 HSPU (Strict as long as possible)
minute 4 - 15 Burpees
Minute 5- 30 second AMRAP Chest 2 Bar Pull-Ups