FRIDAY (29 APR 17)

STRENGTH


Push Jerk
65%/5
75%/4
80%/2


Jerk for Rack
85%/2
(90%/2)x2
(95%/)x3




WOD


30-20-10
Kettlebell Swing (70/53)
Burpee Box Jump Over (24/20)
Row (Calories)



THURSDAY (27 APR 17)

1. Barbell Conditioning
For Time:
10 Snatches (155/135)
10 Thrusters (155/135)
10 Clean & Jerks (155/135)

2. Rowing Conditioning
3RFT:
20 Cal Row
15 Ring Dips
10 DB Snatch (85/50)

3. Bike Conditioning 
EMOMx20:
Odd:  18/15 Cal Bike
Even: Rest

WEDNESDAY (26 APR 17)

For time:
21 - 15 - 9
Bike for Calories
Kettlebell Swings (2/1.5 Pood)
Directly into
18 - 12 - 6:
Row for Calories
Lateral Burpees over the rower
Directly into
12 - 9 - 6:
Squat Cleans (155/105)
Sled Push (2x45 / 2 x 25)...each 30m is a lap.





EMOM: 10 Min

Odd: 10 x Ches to Bar Pull-ups
Even: 10 x Pistols...6 each leg



TUESDAY (25 APR 17)

STRENGTH

DEADLIFTs

Snatch DL (% of 1RM Snatch)
100%/6
115%/6

Clean DL (% of 1RM Clean)
100%/6
115%/6

DL (% of 1RM DL)
85%/6
90%/6


WOD

3 Rounds for Time:
5 x Strict Pull-ups
25 x GHD

10 Min Rest

5 Rounds for Time:
50 x Double Unders
25 x Toes to Bar





MONDAY (24 APR 17)

STRENGTH

Bench Press
10 reps (2 sets)
8   reps (2 ets)
5   reps (1 set)


Press
8 Reps x 5


WOD

5 Rounds for Time (In Hayes Gym)

10 x Muscle-ups
3 x Rope Climbs (16')..set off on shelf after 3rd one.
3 x Laps

4 Min Rest

FRIDAY (21 APR 17)

With a running clock, storm through all 5 for time*:

21-15-9: Deadlift (225/155), Hand Release Push-ups
21-15-9: Thruster (95/65), Pull-ups
21-15-9: Power Clean (135/95), Ring Dips
100 Wallballs (20/14)
20 Snatches (115/75#)


*Set up 3 bars before starting

THURSDAY (20 APR 17)

STRENGTH

Front Squat
75%/5
80%/5 x 2
85%/5 x 2


Jerk From Rack

75%/3
80%/2 x 2
90%/2
95%/2

3 Rounds of: Dumbbell Snatch

10 x  70/40
8   x  80/45
6   x  90/50
4   x  95/55
2   x 100/60

*Rest however long it took you to complete the round.*


Reps are for each hand, not total.









WEDNESDAY (19 APR 17)

"McGhee"

30 Min AMRAP

5 x Deadlift (275/185)
13 x Push-Ups
9 x Box Jumps (24/20)

TUESDAY (18 APR 17)

Comp Training

1. Conditioning 
AMRAP 4:
30 Power Snatches (95/65)
30 OHS (95/65)
Max bar-facing burpees in remaining time
Rest 4:00
AMRAP 4:
20 Power Snatches (115/85)
20 OHS (115/85)
Max bar-facing burpees in remaining time
Rest 4:00
AMRAP 4:
10 Power Snatches (135/95)
10 OHS (135/95)
Max bar-facing burpees in remaining time

2. Stamina Conditioning
EMOMx20:
Odd: 15 Calorie Row
Even: 6 Kipping HSPU




MONDAY (18 APR 17)

1. Power Snatch + OHS
Work to a heavy single for the day

2. Snatch Pull
(90%/5)3
(95%/5)2


3. Conditioning
2 RFT:
400m Run
26 Hand Release Push-ups
400m Run
26 KBS (53/35#)
400m Run
26 GHDSU
400m Run
26 Deadlifts (155/105)
400m Run
26 Wallballs (20/14#)
400m Run
26 Box Jumps (24/20")

4. Stamina Conditioning
EMOMx10:
Odd: 15 OHS (95/65)
Even: 5 C2B Pull-ups + 5 Pull-ups + 5 TTB

FRIDAY (14 APR 17)

SNATCH
60%/3
65%/3
70%/3
(75%/3) x 2
(80%/3) x 2

FRONT SQUAT
65%/5
70%/5
(75%/5) x 3


WOD

4 Rounds for Time
21 x Cal Row
18 x Thrusters (75/55)
15 x Pull-ups

THURSDAY (13 APR 17)

WOD #1

"DT"

5 Rounds for Time
12 x Deadlift (155/105)
9 x Hang Power Cleans (155/105)
6 x Push Jerks (155/105)




WOD #2

7 Rounds
15 x Cal Row: Then Max Double-unders
1 Min Rest

Add your total Double-unders for the 7 Rounds.


WEDNESDAY (12 APR 17)

4 Rounds

RUN or ROW

RUN (For distance)
4 Min for distance
4 Min Rest

OR

ROW (For Cal)
4 Min for Cal.
4 Min Rest


WOD
10 Min EMOM
EVEN: 6 x HSPU
ODD: 6 x T2B + 6 x OHS (115/85)

TUESDAY (11 APR 17)

Power Snatch + OHS
60%/2 + 3
65%/2 + 3
70%/2 + 3
(75%/2 + 3) x 2

Snatch Pull
85%/2
(90%/2) x 2

Back Squat
60%/5
65%/5
(70-75%/5) x 3


WOD
27-21-15-9

Power Snatch (75/55)
Wall-Ball (20/14)
Cal Row


MONDAY (08 APR 17)

STERNGTH

Bench Press
4 x 8 (80-85%) 3 Min Rest.

Strict Press
4 x 8 (75-80%) 2 Min Rest




WOD #1

5 Rounds for Time

10 x OHS (115/65)
10 x Chest 2 Bar Pull-ups
10 x Pistols (5 Each Leg)
10 x GHD

THEN 5 Min Rest

WOD #2

100 Wall Balls for Time (20/14) - (10'/9' Targets).


FRIDAY (07 APR 17)

WOD


Squat Clean EMOM

3 Rounds EMOM
     -6 x Squat Clean (95/55)

-----1 Min Rest / Change Weight-----

3 Rounds EMOM
     -6 x Squat Clean (135/95)

-----1 Min Rest / Change Weight-----

3 Rounds EMOM
     -5 x Squat Clean (185/125)

-----1 Min Rest / Change Weight-----

3 Rounds EMOM
     -4 x Squat Clean (205/145)

-----2 Min Rest / Change Weight-----

2 Min Max Reps of Clean & Jerk (165/105)

THURSDAY (06 APR 17)

STRENGTH

PUSH / PULL

Bench Press: 6 x 6 (85%)
Deadlift:  6 x 6 (85%)


Alternate Between Movements



WOD

50-40-30-20-10

Cal Row
Toes to Bar

1 Min Rest between sets.

WEDNESDAY (05 APR 17)

STRENGTH


Squat Snatch

6 x 6.  The should be pretty fast singles, with 1min rest between sets.



WOD

3 - 6 - 3

-Rope Climbs
-Hayes Gym Laps


TUESDAY (04 APR 17)

Warm-up:
Mobility


WOD
 5 Round for Time

40 x Ab-Mat Sit-ups*
30 x Push-Ups
30 x Slam Ball Shoulder Toss** (50/35)
20 x Pull-Ups
1 x Arvin Gym Lap***


*Ab-Mat Sit-up:  Mat rests on floor, with you laying back so hands are touching the floor behind you head.  Sit up and reach forward with both arms until your hans touch the floor infant of your feet.  Feet should be touching each other in a position similar to a butterfly stretch.  On the way back down make sure to sit all the way back and touch your hands to the floor behind your head again.

**Slam Ball Shoulder Toss:  Starting from the ground the slam ball is picked up and toss over either shoulder.  At the time the ball is tossed you must be standing upright and fully extended.  The ball then falls to the ground and the process is repeated.

***The Arvin Gym Lap:  Run out the Buckner Functional Fitness room and towards the Stairway to Heaven.  Run up the stairs to the 4th Floor.  Run from the top of the stairs, past the climbing wall and taking a right towards the racquet ball / boxing area.  Go down the South staircase all the way to the basement.  Run back towards the Stairway to Heaven and back into the Buckner Room.


MONDAY (03 APR 17)

STRENGTH

Clean & Jerk
5 Sets x 3 reps (50/60/70/80/85%)


WOD

15 x Clean & Jerk (135/85)
60 x Double Unders

12 x Clean & Jerk (155/105)
48 x Double Unders

9 x Clean & Jerk (165/115)
36 x Double Unders

6 x Clean & Jerk (185/135)
24 x Double Unders

3 x Clean & Jerk (205/145)
12 x Double Unders