9/11/2016

Rest Day

9/10/2016

"The Boss 2.0"
EMOM x 32 (8 sets of each)
minute 1 - 30 second Assault Bike Calories
minute 2 - 30 second Thrusters 95/65
minute 3 - 30 second Lateral Burpees Over Bar
minute 4 - Off

9/9/2016

A. Power Clean Cluster Off High Blocks (16-18") 1.1.1 x 5 rest 10 seconds, rest 2 minutes *go based on feel & make these fast*
+
Every 90 seconds x 15 minutes (10 sets)
5 Front Squats 155/105
5 Shoulder to Overhead 155/105
5 Power Cleans 155/105
*goal is to do this without letting go of the bar*
*60 second round cut off every round*
+
EMOM x 4
15/10 Calorie Assault Bike Sprint

9/8/2016

A. Back Squat - 5 reps every 2:30 x 4 sets (75-80%)
B1. Ultrawide Stance Sumo Deadlift x 15 reps rest 1 minute (10% heavier than last week)
B2. Single Arm Plank Hold x :60 seconds rest 2 minutes x 3 sets (switched grounded hand every 15 seconds)
+
3 rounds:
15 DB Squat Clean Thrusters 50/30
50 Double Unders
15/10 Calorie Ski Erg
*12 minute cap*

9/7/2016

Rest Day

9/6/2016

A. Clean Grip Banded DL - 8 x 2 reps rest 30 seconds bt efforts (at 50% of 1RM from last week) - https://youtu.be/F6xPIZC6lhM
B. Power Clean Cluster off low blocks 6" - 1.1.1 x 4 rest 5 seconds rest 2 minutes @ 75% of 1RM
C. Partner Assited GH Raise x 10-15 reps rest 2 minutes x 3 sets - https://youtu.be/giATorhcsvw
+
EMOM x 16
odd - 4 TNG Power Snatch (Guys go between 115-155, Ladies go between 75-95)
even - 6 DB Burpee Box Overs 50/30
+
Goat Work x 10-15 minutes

9/5/2016

A. Every minute, on the minute, for 20 minutes:
Minute 1 – Hang Snatch x 1 rep
Minute 2 – Snatch x 1 rep
Perform both movements at 85-90% of your 1-RM Snatch.
B1. 1 minute Max MUs (scale to C2B or Pull-Ups) rest 2 minutes
B2. 1 minute Max HSPU rest 2 minutes x 3 sets
+
500m Run (starting at dumpster) @ Max Effort
rest/walk 6 minutes x 4 sets
*make these runs an all out effort*