30 Dec 2016

Warm Up:
Hinshaw
Shoulder prep

REVIEW:  BENCH PRESS

DELOAD:  20 reps, 5 rep range, 60 sec rest

WORK:
Baseline  Compare to Wed, Sept 14 2016

500m row
40 Air Squats
30 Sit Ups
20 Push Ups
10 Pull Ups

For time
Rx2:  jumping pull ups (chin up grip ok)

Rx3: lowbar pull ups / thighs touching ground on push ups

Cash out:
Tabata hollow body holds

SILVERS:
LIFT:  DEADLIFT
15 MIN EMOM @80%  2 reps

WORKOUT:  Same
Cashout:  Same

29 Dec 2017

Warm up:
Hinshaw ankle and hip movements
Shoulder prep
T Spine mobility

REVIEW:  SNATCH / OHS

DELOAD:  20 reps, 5 rep range, 60 sec rest

WORK:
for max reps, 3 rnds at each movement before moving to the next movement, tabata style with 30 sec work and 30 sec rest.  You will rest 1 minute between switching stations (going from A to B to C)

A:
kettlebell swings (russian)
kettlebell goblet squat
kettlebell alternating snatches

Rx:  55/35   Rx2: 50/30  Rx3: any other weight

B:
DB walking lunge
Box Jump
KB Deadlift

Rx:  db 45/35 KB 70/55   Rx2:  35/25 db  same weight kettlebell  Rx3:  any other weights

C:
Toes to bar
DB press
Slam ball

Rx:  45/25 db, 20/14 ball  Rx2:  40/20 db, 20/14 ball  Rx3:  Any other weights

28 Dec 2016

Warm Up:
Lower body lift prep and shoulder prep and squat therapy or front sq skill transfers

LIFT REVIEW:  FRONT SQ/BACK SQ

DELOAD:  20 reps, 5 rep range, 60 sec rest

WORK:

Compare to Aug. 2, 2016

The Chief
For 5 cycles:
AMRAP in 3 mins of:
3 Power Cleans, 135/95 lbs
6 Push-ups
9 Air Squats

Rest 1 min between each cycle.
For each cycle restart the AMRAP.

Rx2:
Hang Power Clean (95/65)
Low bar push ups

Rx3:  Barbell hang muscle cleans (45/35) or dumbbell cleans

SILVERS:
15 MIN EMOM 2 @ 80%

WORK:
The Chief
Mod with dumbbell cleans

26 Dec 2016

Warm up:
Lower body lift prep
RDL leg swings
Good mornings no load

LIFT:  Deadlift or Power clean
DELOAD WEEK

Target 20 reps , range 5 reps 60 sec rest

WORK:  PARTNER WORKOUT

SCOOTER:
Scooter
On a 35-minute clock with a partner:
First 5 minutes work up to a 1RM Partner deadlift then
Complete as many rounds as possible in remaining 30 minutes of:

30 double-unders
15 pull-ups
15 push-ups
100-meter sprint (10 shuttles)

For the AMRAP, have one partner work while the other rests, switching after a full round is completed.

23 Dec 2016

Warm Up: Upper body lift prep, shoulder prep

REVIEW:  Bench Press

LIFT:
1 @ 80%
1 @ 90%
1 @ 95%
1 @ 100%

LAT:  55 reps 30 sec R  Range 10-12

Gymnastics Skill:  Pull up efficiencies
Work the beat swing with active lat engagement and tight hollow body, generate the kip from the shoulders, not the hips.  Work on active stop and start.

If you are working on your kipping pull up, you will also do a set of 10 push off the bar from the top position and come down in a strong and long hollow body position

WORK:  FRAN  Compare to June 21

21-15-9
Thruster 95/65
Pull Up

Rx2:  85/55

Rx3:  Ring Rows/Dumbbell thrusters
*Note*
If you are not doing Rx2 weight for thrusters you automatically move to dumbbells

Silvers:
Lift:  STRICT PRESS
Workout:  FRAN Rx3 standards

22 Dec 2016

Warm Up: Lower body lift prep, t spine prep and mobility (partner knee in back opener, bow and arrows, foam roller and barbell reach etc)

REVIEW:  Snatch or OHS

LIFT:
1 @ 80%
1 @ 90%
1 @ 95%
1 @ 100%

LAT:  55 reps 30 sec R  Range 10-12

Gymnastics Skill: Hollow body lat pulldowns, as heavy a band as you can go
3 sets of 6

WORK:
10 rounds for time
10 Power clean
10 push ups

Rx: 135/95
Rx2: 125/85
Rx3:  any other weights/push up mods

21 Dec 2016

Warm Up: Lower body lift prep, Squat therapy or Front squat skill transfers, Hip mobility, ankle mobility

REVIEW:  Front squat/back squat

LIFT:
1 @ 80%
1 @ 90%
1 @ 95%
1 @ 100%

LAT:  55 reps 30 sec R  Range 10-12

Skill:   Barbell grip test
Contest time, who is the champ?!  Two barbells will be loaded (220 mens/185 ladies each barbell). Each athlete will deadlift the bars from the end facing their competitor (farmer walk style but from the ends of the bar on the outside facing each other).  Winner is the one who can hold on the longest without dropping their end.

REVIEW:  SNATCH

WORK:

5 rounds for time of:

15 Power Snatches, 95/65 lbs

Row, 500 m

Rx2:  3 Rounds

Rx3:  5 rounds

15 alternating dumbbell hang power snatch any load

SILVERS:

Same lift

Same skill with appropriate weight

Same workout Rx3 standards (single arm alternating dumbbell hang power snatches)

20 Dec 2016

Warm Up: Upper body lift prep, Shoulder prep

REVIEW:  Push jerk or Press

LIFT:
1 @ 80%
1 @ 90%
1 @ 95%
1 @ 100%

LAT:  55 reps 30 sec R  Range 10-12

Gymnastics Skill:  3 x 2 wall walks for quality

REVIEW:  with dowels, deadlift

WORK:  DIANE

21-15-9 reps for time

Deadlifts (225#/155#)
Handstand Push-Ups

Rx2:  HSPU off box from knees in pike or toes in pike from floor, same weight

Rx3: Push ups or modified push ups, less weight
If you are doing less than 125# on deadlifts, please move to kettlebell deadlifts at heaviest weight possible and increase rep scheme if weight is too light

NOTE:  * Mods for the last time we did this workout on Mar. 8 2016 were as follows:
RX2: 175/125
Mod:  Less than 175/125 and/or push ups or push up mods

19 Dec 2016

Warm Up: Lower body lift prep

REVIEW:  Power clean or Deadlift

LIFT:
1 @ 80%
1 @ 90%
1 @ 95%
1 @ 100%

LAT:  55 reps 30 sec R  Range 10-12

Gymnastics Skill:  3 sets of either a) max ring hold in hollow body b) max ring hold in L sit position
*If you cannot hold yourself in the top of the ring position at all, you will perform 3 sets of max hollow body hold on the floor*

WORK:
10 Min AMREPS
With a partner

Bar Hang (timer)
Russian Kettlebell swings (score)
You may only swing while your partner is hanging

RX:  55/35
Rx2:  50/30
Rx3:  any other weights

SILVERS:
Lift:  Bench Press
15 MIN EMOM 2 @ 80%

WORK:  Same

16 Dec 2016

Warm up:  Upper body lift prep and shoulder prep

REVIEW:  Bench Press

LIFT:
2 @ 70%
2 @ 80%
2 @ 85%
2 @ 90%

1:30 rest btwn rounds

L.A.T. :  Target 45 reps, 8-10 Rep Range, 45 sec rest

WORK:
Complete as many rounds as possible in 20 mins of:
10 Thrusters, 115/75 lbs
3 Rope Climbs
15 Box Jumps, 20/16 in

Rx2:  With a partner, rx standards

Rx3:  alone, lighter weight and mods

SILVERS:
LIFT :  DEADLIFT with 15 EMOM 2 reps @ 80%

WORK:  Same as above, appropriate mods

15 Dec 2016

Warmup:  Upper body lift prep and shoulder prep, squat therapy, t spine mobility

REVIEW:  Snatch or OHS

LIFT:
2 @ 70%
2 @ 80%
2 @ 85%
2 @ 90%

1:30 rest btwn rounds

L.A.T. :  Target 45 reps, 8-10 Rep Range, 45 sec rest

WORK:   ROWING HELEN
Row 400m
21 KBS (american) 55/35
12 Pull Ups

Rx2:
400 m row
21 KBS 55/35 Russian style
12 Jumping pull ups (off plate)

Rx3:
400m Row
21 KBS russian style, any weight
12 Ring Rows

14 Dec 2016

Warm Up:
Lower body lift prep
Squat therapy or front squat skill transfers
MOBILITY

REVIEW:  Squats

LIFT:
2 @ 70%
2 @ 80%
2 @ 85%
2 @ 90%
1:30 r btwn sets

L.A.T.:  Target 45 reps, Rep range 8-10, 45 sec r

WORK:

5 RFT

12 Hang clean 135/95
21 cal row

Rx2:  3 RFT same weight

Rx3:  5 RFT
12 Hang Power clean any load

SILVERS:
Lift:  same
15 MIN EMOM 2 reps @ 80%

Work:  Medball cleans or dumbbell cleans mods

13 Dec 2016

Warmup:  Upper body lift prep and shoulder prep

REVIEW:  Push Jerk or Press

LIFT:
2 @ 70%
2 @ 80%
2 @ 85%
2 @ 90%

1:30 rest btwn rounds

L.A.T. :  Target 45 reps, 8-10 Rep Range, 45 sec rest

WORK:
100 cal row for time
Rx2: 80 cal row
Rx3:  70 cal row

12 Dec 2016

Warm Up:
Lower body lift prep
Good mornings (no load)
Single leg RDL's
Leg swings
Tspine mob

MOBILITY:  Roll out posterior chain and hips

REVIEW:  with dowels, power clean or deadlift

LIFT:
2 @ 70%
2 @ 80%
2 @ 85%
2 @ 90%
1:30 r btwn sets

L.A.T:  Target 45 reps, Range 8-10 reps, Rest interval 0:45

REVIEW:  OHS

WORK:
Rowing Nancy
5 RFT
400 m ROW
15 OHS 95/65

Rx2:  85/55

Rx3:  3 RFT, any load

SILVERS:
Lift:  BENCH
12 MIN EMOM 3 reps @ 70%

WORK:  Same modified as necessary

9 Dec 2016

Warm Up:
Upper body lift prep and shoulder prep
MOBILITY:  Roll out and static stretch

REVIEW:  Bench Press

LIFT:
3 @ 60%
3 @ 70%
3 @ 75%
3 @ 85%  *NOTE* there is no money maker set this cycle  1:30 rest btwn sets

LAT:  35 REPS , 30 sec rest, Rep effort 6-8 reps

HINSHAW ankle flexion & achilles exercises

WORK:
20 MIN AMRAP
10 CTB
20 Pistols
10 Box Jumps (36/30)

Rx2:
10 Pull up
20 Pistols
10 Box Jumps (36/30)

Rx3:
10 sec flexed arm hang (at top of bar)
20 Pistol mods
10 Box jumps (24/20)

SILVERS:
LIFT:  Deadlift with EMOM 10 MINS 4 reps @ 60%

WORK:
15 MIN AMRAP
10 sec flexed arm hang (use a band for assistance if required)
20 blocked squats (use a pole to assist if needed)
10 box jumps/step ups

8 Dec 2016

Warm Up:
Upper & lower body lift prep and shoulder prep
MOBILITY:  Roll out and static stretch

REVIEW:  with dowels, OHS or Snatch

LIFT:
3 @ 60%
3 @ 70%
3 @ 75%
3 @ 85%  *NOTE* there is no money maker set this cycle  1:30 rest btwn sets

LAT:  35 REPS , 30 sec rest, Rep effort 6-8 reps

WORK:
100 Burpees
You will partner up and count your partners reps for them and vice versa.

Rx2:  75 Burpees
Rx3:  50 Burpees

7 Dec 2016

Warm Up:
Lower body lift prep and either squat therapy or front squat skill transfers
MOBILITY:  Roll out and static stretch

REVIEW:  with dowels, Front or Back squat

LIFT:
3 @ 60%
3 @ 70%
3 @ 75%
3 @ 85%  *NOTE* there is no money maker set this cycle  1:30 rest btwn sets

LAT:  35 REPS , 30 sec rest, Rep effort 6-8 reps

Warm Up:  all ankle and achilles exercises from Hinshaw warm up

WORK:
You will choose a partner and your partner will count your reps and vice versa (one at a time) for both A and B

A)  100 DU for time

B)  100 Sit Ups for time

Rx2:
A)  500 singles
B)  50 Sit Ups or three sets max hollow body hold

6 Dec 2016

Warm Up:
Upper body lift prep and shoulder prep
MOBILITY:  Roll out and static stretch

REVIEW:  with dowels, Push Jerk or Press

LIFT:
3 @ 60%
3 @ 70%
3 @ 75%
3 @ 85%  *NOTE* there is no money maker set this cycle  1:30 rest btwn sets

LAT:  35 REPS , 30 sec rest, Rep effort 6-8 reps

WORK:   21-15-9
Push Ups
Alt DB Snatch (55/35)

Rx2:  45/25

Rx3:  Mod push up (any)
Lighter weight db

5 Dec 2016

Warm Up:
Lower body lift prep
MOBILITY:  Roll out and static stretch

REVIEW:  with dowels, Deadlift or Power clean

LIFT:
3 @ 60%
3 @ 70%
3 @ 75%
3 @ 85%  *NOTE* there is no money maker set this cycle

LAT:  35 REPS , 30 sec rest, Rep effort 6-8 reps
(If you don't understand this terminology, please read the blogpost explaining the method)

WORK:
Complete as many rounds as possible in 12 mins of:
Row, 250 m
10 Wall Balls, 20/14 lbs, 10/9 ft
10 Box Jump, 30/24 in

Rx2:  lower box

Rx3: 10 min amrap with mods

SILVERS:

BENCH PRESS

Same as above
then
10 MIN EMOM 4 reps @ 60%

WORKOUT:  SAME with appropriate mods

2 Dec 2016

Warm Up:
Upper body lift prep

LIFT:  Find new 1RM bench press

REVIEW:  Deadlift/Hang Power Cl/Push Jerk

WORK:  Unbroken DT
AMREPS
12 Deadlift
9 HPCL
6 Push Jerk

This workout has a twist; you will NOT put the bar down throughout your reps.  Once you put down your barbell, your workout is over and however many reps you got done is your score.  However, there is a wallball penalty / cash out / bonus round depending how you look at it ;)   Penalties as follows:

Rx:  95/65
27-48 reps = 40 wallballs
49-63 reps = 25 wallballs
64-80 reps = 15 wallballs
81+ = 0 wallballs, home free!

Rx2:  85/55
27-48 reps = 50 wallballs
49-63 reps = 35 wallballs
64-80 reps = 25 wallballs
81-94 reps = 10 wallballs
95+= 0 wallballs, home free!

Rx3:  45/35
27-48 reps = 75 wallballs
49-63 reps = 50 wallballs
64-80 reps = 35 wallballs
81-94 reps = 25 wallballs
95+ reps = 15 wallballs

SILVERS:
Lower body lift prep

LIFT:  Find new 1RM deadlift

WORK:

50-40-30-20-10
Skipping
Air Squats

1 Dec 2016

Warm Up:
Lower body lift prep
Shoulder prep

REVIEW:  SNATCH or OHS

LIFT:  Find new 1RM Snatch or OHS

WORK:

21-15-9
HSPU
Ring Dips
5 burpees every time you break your set up

Rx2:  Pull Ups / Bar dips

Rx3:  Push ups/ box or bench dips

30 Nov 2016

Warm Up:
Lower body lift prep
Squat therapy (back squat prep) or Front squat skill transfers with barbell

LIFT:  Find new 1RM back or front squat

WORK: 10 MIN AMRAP
In teams of 3
Timer is barbell walking lunge

Barbell walking lunge orange line to orange line and back @ 30% 1 RM back squat
Jumping squats
Single leg kettlebell RDL's  (70/55)

Score is jumping squats

SILVERS:
Same lift
Same workout, appropriate weight

29 Nov 2016

Warm Up:
Upper body lift prep
Shoulder prep

REVIEW:  PUSH JERK/PRESS

Work up to new 1rm lift

WORK:
10 x 100 m row max effort
1 min rest between efforts
Score is slowest time

28 Nov 2016

Warm Up:
Lower body lift prep
Mobility

REVIEW:  Power clean/Deadlift

LIFT:  FIND NEW 1RM

WORK:
A)  3 max sets toes to bar, 2 min rest between sets
Rx2:  Knees to chest
Rx3:  Max hang

B)  3 Rounds
10 Deadlifts @ 50%
1 min max cals row
1 min rest


SILVERS:
Upper body lift prep
Mobility

LIFT:  Find 1 RM Bench Press

WORK:  Same

25 Nov 2016

Warm Up:
Upper body lift prep

LIFT:  BENCH PRESS
10 MIN EMOM @ 45%

REVIEW:  THRUSTER

WORK:

Coe
10 rounds for time of:
10 Thrusters, 95/65 lbs
10 Ring Push Ups

Rx+  ALONE
Rx    as prescribed above with a partner
Rx2  partner, regular push ups
Rx3  partner, any other mods

SILVERS:

LIFT;  Deadlift

WORK:  Same as above either Rx, Rx2 or Rx3.  Pick appropriate scaling and mods

24 Nov 2016

Warm Up:
Upper and lower body lift prep

REVIEW:  Snatch Balance and OHS

LIFT:  OHS
10 MIN EMOM 4@ 45%

WORK:
Alt EMOM 20 mins: Snatch Balances and Rows

Every 1 min for 20 mins, alternating between:
3 Snatch Balances, 70% 1RM
Row, 200 m

Rx2:  Less weight
Rx3:  Snatch pulls from hang

23 Nov 2016

Warm Up:
Lower body lift prep
squat therapy
shoulder prep

LIFT:  10 MIN EMOM 4 reps @ 45%  FRONT or BACK Squat

WORK:
5 Rounds Cindy (5 pull up/10 push up/15 air squat)
3 Rnds DT (155/105, 12 DL/9 HPCL/6 Push Jerk)
1600 m ROW

Rx2:  5 rnds cindy any mods
3 rnds DT less weight
1600 m ROW

Rx3 & Silvers:  20 MIN AMRAP
5 Pull Up or mod
10 Push up or mod
10 Deadlift
15 Air squats
500 m ROW

22 Nov 2016

Warm Up:
Upper body lift prep
Shoulder prep

REVIEW:  PUSH JERK/PRESS

LIFT:  10 MIN EMOM  4 reps @ 45%

WORK:
A) 3 RFT
10 TTB
10 Behind the neck press (95/65)
Rx2:  TTR/85/55
Rx3:  Knees up/ less weight

*REST TWO MINUTES BEFORE STARTING B*

B) 3 RFT
ROW 1 MIN MAX CALS
5 Deadlifts @ 60%
Rx2:  @ 50%
Rx3:  @ 40%

21 Nov 2016

Warm Up: (5 MINS)
Lower body lift prep
Shoulder prep

REVIEW:  Deadlift/Power Clean

Bar warm up

LIFT:  10 MIN EMOM  4 reps @ 45% 1RM (same as last cycle)

WORK:  With a partner
10 rnds 1 min max reps each station, no rest btwn stations (40 MINS)

A) Squat cleans (alternate each rep)
Rx:  185/135 Rx2: 155/105  Rx3:  any other weight but no lower than 95/75 otherwise use MBCL

B) Wallballs 20/14 to 10/9, sets of 15 each partner, one at a time

C) American KBS  55/35  sets of 15 each partner, one at a time
Rx2:  Russian  Rx3:  less weight, russian

D)  Unbroken DU's  sets of 15, one partner at a time
Rx2:  Unbroken DU  Rx3:  Broken or attempts

SILVERS:  BENCH PRESS

WORK:  5 ROUNDS 1 min at each station with a partner (20 MIN WORKOUT)
A) Medball cleans
B) Wallballs
C) Kettlebell swings (russian)
D) Skipping singles or DU attempts

18 Nov 2016

WARM UP:

REVIEW:  BENCH PRESS

Barbell warm up, add weight (5 MINS)

LIFT:  Bench Press (1:30 R btwn sets)
1 @ 80%
1 @ 90%
1 @ 95%
1 @ 100%

15 MIN EMOM 2 reps @ 80%

WORK:
8 MIN AMRAP
1 Power clean @ 80%
2 Push Jerk
200 m row

Rx2:  70%
Rx3:  any other weight

SILVERS:

Lift:  Deadlift
Workout:  8 MIN AMRAP
3 Deadlifts
200 m ROW

17 Nov 2016

Warm Up: (10 mins)
Dynamics
Tspine mobility
Squat therapy

REVIEW:  Snatch or OHS (5 mins)

Barbell warm up, add weight (5 MINS)

LIFT:  Snatch or OHS (1:30 R btwn sets)
1 @ 80%
1 @ 90%
1 @ 95%
1 @ 100%

15 MIN EMOM 2 reps @ 80%

WORK:
3 RFT
15 wall balls (20/14 to 10/9)
15 slam balls
15 seated dumbbell press (as heavy as possible)

16 NOV 2016

Warm Up:  Lower body lift prep and either squat therapy or front squat skill transfers

REVIEW:  Front squat/back squat

Barbell warm up, add weight (5 MINS)

LIFT:  Front Squat or Back squat (1:30 R btwn sets)
1 @ 80%
1 @ 90%
1 @ 95%
1 @ 100%

15 MIN EMOM 2 reps @ 80%

WORK:
50 DU
50 cal row
40 DU
40 cal row
30 DU
30 cal row
20 DU
20 cal row
10 DU
10 cal row

Rx:  Unbroken
Rx2: Broken
Rx3: x5 singles

Silvers:
Same lift
Rx2 or Rx3 for work

15 Nov 2016

Warm Up: (10 Mins)
Upper body lift prep
shoulder prep

REVIEW:  Push Jerk or Press (5 MINS)

Barbell warm up, add weight (5 MINS)

LIFT:  Push Jerk or Press (1:30 R btwn sets)
1 @ 80%
1 @ 90%
1 @ 95%
1 @ 100%

15 MIN EMOM 2 reps @ 80%

WORK:

12 MIN EMOM
Odd:  2 Ring or bar muscle ups
Even:  Cal row 15/10

Rx2: 3x CTB pullups
Rx3: 5x banded strict pull ups with hardest band possible

14 Nov 2016

Warm up:
Lower body lift prep (5 mins)

Review:  Deadlift or Power Clean (5 mins)

Barbell warm up (5-8 mins) and add weight

LIFT:  Deadlift or Power Clean (Rest 1:30 btwn sets)
1 @ 80%
1 @ 90%
1 @ 95%
1 @ 100%

15 MIN EMOM 2 reps @ 80%

Hinshaw warm up:  hurdles, ankle flexion walks, heel walk, tippy toes, inside tippy toes, outside tippy toes (5 mins)

WORK:  (Morning classes will have to do Rx2 for time)
6 rnds of couplet:

[800 m RUN followed with
3 rnds 5 push ups/10 sit ups/15 squats] {equals ONE round}

After 6th round:

*REST 3 MINS*

100m sprint
REST 1 MIN
100 m sprint

Rx2:  6 rounds of [400 m Run and 2 rnds of push up/sit up/squat] combo

SILVERS:
Upper body lift prep
Shoulder prep

LIFT: BENCH PRESS (same rep scheme as above)

15 MIN EMOM - same

WORKOUT:  6 Rounds
Row 500 m
5 push ups
10 sit ups
15 squats

11 Nov 2016

Warm Up:
Upper body lift prep
Shoulder prep

LIFT:  BENCH PRESS
2 @ 70%
2 @ 80%
2 @ 85%
2 @ 90%  (2+ adv)

12 MIN EMOM 3 reps @ 70%

WORK:

11/11

11 Rounds for time
11 Push ups
11 CTB Pull Ups
11 KBS American swing (55/35)
11 Cal Row
11 DU

Rx2:  Regular Pull Ups
Rx3:  Low bar push up/ring row or jumping pull up/x5 single skips

SILVERS:
LIFT:  DEADLIFT
WORKOUT:  SAME

10 Nov 2016

Warm Up:
Upper & lower body lift prep
T-spine mobility

REVIEW:  Snatch or OHS

LIFT:  SNATCH or OHS
2 @ 70%
2 @ 80%
2 @ 85%
2 @ 90% (2+ adv)

12 MIN EMOM 3 reps @ 70%

WORK:
15 MIN AMPRAP
5 wall climbs (rock wall or highest wall setting of wood walls)
10 pistol squats

Rx2:  5 wall climbovers/10 pistols off box

Rx3:  5 wall climbovers (any height) 10 assisted pistols (any assist)

9 Nov 2016

Warm Up:
Lower body lift prep and squat mobility

REVIEW:  Front Sq/Back Sq

LIFT:  Front or back squat

2 @ 70%
2 @ 80%
2 @ 85%
2 @ 90%  adv 2+

12 MIN EMOM 3 reps @ 70%

Warm up deadlift and push press (review with dowels)

WORK:
ROW 1600 m
then 12 MIN EMOM
Odd:  4 Deadlift @ 50% 1RM
Even:  4 Push Press @ 50% 1RM

Rx2:  10 min EMOM
Rx3:  8 Min EMOM

SILVERS:  Same

8 NOV 2016

WARM UP:
Upper body lift prep
Shoulder prep (whichever phase you are on)

LIFT:
Push Jerk or Press
2 @ 70%
2 @ 80%
2 @ 85%
2 @ 90%  2+ advanced

12 MIN EMOM 3 reps @ 70%

WORK:

Rx:  20 MIN EMOM
5 HSPU/5 cleans (full) @ 40-50% 1RM

Rx2:  15 MIN EMOM
5 Hand release push up/5 cleans (full) @ 40-50% 1RM

Rx3:  10 MIN EMOM
5 Push Up/5 Power clean @ 40-50% 1RM

07 Nov 2016

Warm-up:

Lower body lift prep
Squat therapy/Mobility

Lift:

Power Clean or Deadlift

2 @ 70%
2 @ 80%
2 @ 85%
2 @ 90% (advanced = 2+)

WORK:  ROW 
Rx:  20 mins, 30 sec on 30 sec rest for max metres
Rx2:  17 mins
Rx3:  15 mins

SILVERS:

Lift:  Bench Press
Work:  Same, choose Rx, Rx2, or Rx3

04 Nov 2016

Warm-up:

Upper body lift prep
Shoulder mobility

Lift:

Bench Press

3 @ 60% of 1RM
3 @ 70%
3 @ 75%
3 @ 85% (advanced - 3+ @ 85%)


10 min EMOM - 4 reps @ 60%

WORK:

Rx: Death by pull-ups
Rx2: Death by jumping pull-ups
Rx3: Death by ring rows (start at 5 reps)


SILVERS

Lift: Deadlift (same rep scheme as above)

Work: Same as Rx3

03 Nov 2016

Warm-up:

Lower body/Upper body lift prep
Mobility/shoulder mobility

Lift:

3 @ 60% of 1RM
3 @ 70%
3 @ 75%

3 @ 85% (advanced - 3+ @ 85%)

10 min EMOM - 4 reps @ 60%

WORK:

Rowing Sprints
In 100m increments row/rest interval rows. Rest as long as you row, going up to 800m.

100m   200m   300m    400m   500m   600m   700m  800m
 rest      rest     rest      rest       rest      rest      rest     rest

Score is total time including rest

02 Nov 2016

Warm-up:

Lower body lift prep
Mobility

Lift:

Front or Back Squat

3 @ 60 % of 1RM
3 @ 70%
3 @ 75%
3 @ 85% (advanced - 3+)

10 min EMOM - 4 reps @ 60%

WORK:

For time: 

Move a total of 5000 lbs from ground to overhead in as little time as possible. 

Rx2: 3500 lbs
Rx3: 2500 lbs


SILVERS

Lift:   Back squat (same rep scheme as above)

Work: Same as Rx3 
           Mod - 2500#

1 Nov 2016

Warm-up:

Hinshaw
Upper body lift prep
Shoulder prep

Lift:

Push Jerk or Press

3 @ 60% of 1RM
3 @ 70%
3 @ 75%
3 @ 85% (advanced - 3+ @ 85%)


10 min EMOM - 4 reps @ 60%

WORK:

5 rounds for time
Run 200 m
8 burpees
16 medball cleans
*10 min rest*
5 RFT
16 medball cleans
 8 burpees
 200 m run

Rx2: 4 rounds for time
Rx3: 3 rounds for time
            

31 Oct 2016

Warm-up:

Lower body lift prep
Mobility

Lift:

Power Clean or Deadlift

3 @ 60% of 1RM
3 @ 70%
3 @ 75%
3 @ 85% (advanced - 3+ @ 85%)

10 min EMOM - 4 reps @ 60%

WORK:

"Werewolf Bar Mitzvah"

For 20 minutes:

40 second double under
20 second rest

*for every missed DU, 1 burpee penalty*

Rx2: No burpee penalty
Rx3: Single skips; no penalty

SILVERS:

Lift: Bench Press(same rep scheme as above)
Work: Same as Rx3

28 Oct 2016

Warm-up:

Hinshaw

Upper body lift prep

Shoulder mobility

Lift:

Bench Press

Use 75% of 1RM as 1RM number for calculation purposes

10 min EMOM 4 @ 60% of 1RM

WORK:

Death by 10 m run

Silvers:

Lift: Deadlift (same as above)

Work: Same

27 Oct 2016

Warm-up:

Hinshaw
Lower body lift prep
Mobility

Lift:

Snatch or Overhead Squat

Use 75% of your 1RM as your 1RM number for calculation purposes

10 min EMOM 4 @ 60%

WORK:

30 mins at a moderate pace (135-165 BPM)

Run   Row   Skip   Airdyne  

Any combination of all movements but must be continuous 

26 Oct 2016

Warm-up:

Lower body lift prep
Mobility

Lift:

Front or Back Squat

Use 75% of your 1RM as your 1RM number for calculation purposes


10 EMOM - 4 @ 60%

WORK:

10 RFT

Rx: No cap
5 Sumo deadlift high pulls 115/85
8 Chest-to-bar pull-ups

Rx2: 15 min cap
5 SDHP @ 20-25% of deadlift 1RM
8 Pull-ups

Rx3: 10 min cap
5 @ 20-25% DL 1RM
8 Ring rows

Silvers:

Lift: Back squat (same rep scheme as above)

Work: Same as Rx3

25 Oct 2016

Warm-up:

Upper body lift prep
Shoulder mobility

Lift:

Push Jerk or Press

Use 75% of your 1RM as your 1RM number for calculation purposes

10 EMOM - 4 @ 60%

WORK:

5 RFT

Rx: 20 Burpees
      50 Double Unders

Rx2: 15 Burpees
         30 Double Unders

Rx3: 10 Burpees
         100 Singles

24 Oct 2016

Warm-up:

Lower body lift prep
Mobility

Lift:

Power Clean or Deadlift

Use 75% of your 1RM as your 1RM number for calculation purposes

10 min EMOM - 4 @ 60%

WORK:

Row 8 x 200m
Any deviation of +/- 5 seconds equals 50 burpee penalty

Rx2/Rx3: No burpee penalty

Silvers:

Lift: Bench press (same rep scheme as above)

Work:  8 x 200m row (rest as long as it takes to row)

21 Oct 2016

Warm-up:

Hinshaw warm-up
Upper body lift prep
Shoulder prep

Lift:

Bench Press

2 @ 72% of 1RM
2 @ 81% 
1 @ 85.5%
1 @ 90% (advanced - 1+ @ 90%)

15 min EMOM - 2 @ 72%

WORK:

5 km run

Silvers:

Lift: Deadlift (same rep scheme as above)

Work:      20 min AMRAP
                
                4 ring rows
                8 bench/box dips
                12 wall-balls

20 Oct 2016

Warm-up:

Lower body lift prep
Mobility

Lift:

Snatch or Overhead Squat

2 @ 72%
2 @ 81%
1 @ 85.5%
1 @ 90% (advanced - 1+ @ 90%)

15 min EMOM - 2 @ 72%

WORK:

20 min AMRAP

Rx:  4  Chest-to-bar or toes-to-bar
       8  Ring dip
     12  Wall ball 20/14

Rx2:  4  Pull-up or knees-to-elbows
         8  Parallel bar dip
       12  Wall ball 20/14

Rx3: 4 Ring rows or hanging leg
        8 Bench dip
      12 Wall ball any weight

19 Oct 2016

Warm-up

Lower body lift prep 
Mobility

Lift:

Front Squat or Back Squat

2 @ 72% of 1RM
2 @ 81%
1 @ 85.5%
1 @ 90% (advanced - 1+ @ 90%)

15 min EMOM - 2 @ 72%

WORK:

5 Rounds for time

Rx:
25' Walking OH barbell lunge 135/95
20 Burpees

Rx2: OH lunge @ 25%-30% of back squat 1RM
Rx3: Lunge @ 20% of back squat 1RM or lower weight

Silvers: 

Lift: Back squat (same rep scheme as above)

Work:    5 rounds

              There-and-back overhead walking lunge with a plate
              5 push-ups 

18 Oct 2016

Warm-up:

Upper lift prep

Shoulder mobility

Lift:

Push Jerk or Press

2 @ 72% of 1RM

2 @ 81%

1 @ 85.5%

1 @ 90% (advanced - 1+ @ 90%)

15 min EMOM 2 @ 72%

WORK:

10 min AMRAP

12 Kettlebell Swings (2p/1.5p)

12 Box Jumps (24/20)

12 Burpees

Rx2: 

8 min AMRAP         

KBS @ 1.5p/1p

Rx3: 

6 min AMRAP

KBS @ 1p/>1p

Box Jumps @ 20/16

17 Oct 2016

Warm-up:

Hinshaw
Lower body lift prep
Mobility

Lift:

Power Clean or Deadlift

2 @ 72% of 1RM
2 @ 80%
1 @ 85.5%
1 @ 90% (advanced - 1+ @ 90%)

15 min EMOM - 2 reps @ 72%

WORK:
Note you have the option to row this if you do not want to run outside Rx: 8 x 400m sprint (2 min rest between rounds)

Rx2: 6 x 400m  sprint (3 min rest between rounds)

Rx3: 4 x 400m rower (3.5 min rest between rounds)

Silvers:

Lift: Bench Press (same scheme as above)

Work:  8 x 400m row; 2 min rest between rounds

14 Oct 2016

Warm-up:

Upper body lift prep
Shoulder Prep
Lower body lift prep if needed (for OHS)

Lift:

Bench Press

3 @ 63% of 1RM
3 @ 72%
3 @ 76.5%
3 @ 81% (advanced - 3+ @ 63%)

12 min EMOM - 3 @ 63%

WORK:

Double-under sets

5-10-15-20-25-30-35-40-45-50-45-40-35-30-25-20-15-10-5

Rx:
Do sets unbroken; if you trip up, begin that set again.

Rx2:
Same rep scheme but not unbroken; take 5-10 second rest between sets

Rx3:
Same rep scheme with single skips; rest 5-15 seconds between sets and try to do each set unbroken

Silvers:

Lift: Bench press (same rep scheme as above)

Work: Same as Rx3

13 Oct 2016

Warm-up:

Lower body lift prep and mobility

Lift:

Snatch or Overhead Squat

3 @ 63%
3 @ 72%
3 @ 76.5%
3 @ 81% (advanced - 3+ @ 81%)

12 min EMOM 3 @ 63%

WORK:

Rx: 1600m run
       15 rounds Cindy (5 pull-ups, 10 push ups, 15 air squats)
       1600m run

Rx2: 800m run
        10 rounds Cindy
        800m run

Rx3: 400m run
        5 rounds Cindy
        400m run

12 Oct 2016

Warm-up:

Hinshaw
Lower body lift prep
Mobility/shoulder prep

Lift:

Front squat or back squat

3 @ 63% of 1RM
3 @ 72%
3 @ 76.5%
3 @ 81% (advanced - 3+)

12 min EMOM - 3 @ 63%

WORK: 


Rx: 1!10 Bench Press 135/95
       Pull-ups

Rx2: 1!10 Bench Press 55.6% of 1RM
         Pull-ups or mod

Rx3: 1!10 Bench Press @ 50% of 1RM

         Ring Rows

Silvers:

Lift: Back squat (same rep scheme as above)

Work: Same as Rx3