Friday, 082814

New site is almost done. Stay tuned for launch details and additions. 

A. build to 1RM SqT Clean Thruster; (must be one motion)

* no power clean then thruster etc 

rest 10 min 

B. amrap 5 - sqT Clean Thruster @80%

rest 5 min 

10 min to set max push press from rack 

rest 5 min 

:30 on max box jumps

:30 power cleans (115/83)

:30 burpees

:30 bike

rest 6 min x 3

*score = total reps each round

Thursday, 071714

Tasia, getting ready to take the Northeast by storm in 0 -15

am:
A. Snatch EMOM  x 10 min x 2 reps @ 70-75% - not Tng 
B. Bench Press - 10 x 3 - emom 50% + Chains - Speed 
C. EMOM x 10 - strict HSPU (deficit + weighted where possible) 2-4 reps
D. 3k Row @2:00/2:10 Pace  - low stroke count

pm:
A. @110%
:30 wall balls (30/20)
:30 power Cleans (115/83)
:30 no push burpee box jump (20), no ext required 
:30 AB sprint 
rest 6 min x 3
B. DB SA Row 8-10 rep x 4 sets each side 
C. 10 min of Scap Work
D. 20+ of mobility & recovery 

Sat ,061414

A. Push Press - build to heavy single in 12 minutes
B. build to heavy 10 rep TnG Behind the Neck Push Press - in 10 minutes 
* position key here, weight not most important ; get comfortable with weight coming back down to your back rack 
C. Clean Ladder ; 5 bar lateral burpees before each rep;   EMOM style 
Men start at 225 / woman at 123; jumping by 10 lbs 
*once you fail, you have option to jump by 5lbs and give one more go at that rep. You cannot continue after this. 
D. 
20/15 Bar Muscle Ups Ups 
50 Double Unders 
35 Thrusters (95/63)
1k Row 
E. 3 min AB test 
rest 12 minutes 
repeat 

**those attending the 10a comp training day. Will be two versions of the wormout for those who have difficulty with the muscle up portion. So no worries, a wormout for all. Join us!

Tuesday, 040814

Lynn - Opens

A. Snatch - from hip - 5RM + 90% for 2x5 drop set
B. Snatch Grip Deadlift - 10RM + 95% & 90% for 1 x 10
C. RDL  - 10RM
D1. Pullups 5 x 5; rest 1 min
D2. GHD Situps 5 x 15; rest 1 min
E. 
@110%
200m Run
15 KB Swings (70/53))
10 Burpees 
15 KB Swings (70/53)
200m Run
+
10 min recovery row @Z1

Fri, 011714

Kellie

am:

A. 10 rds
250m Row
5 Burpee Broad Jumps
+
DB Sa Row 5-7 reps x 4 sets; resting :30-:45 between arms
+
3-5 min of Plank Hold, weighted

pm:
A. TnG Power Snatch - 5RM - in 10-12 min…no pressing out; make these quality!
B. Back Squat  2x3@80, 2x3@85, 1x3@87, 1x3@90
C. 
:30 Deadlift (225/153)
:30 no push up burpee box jump (20)
:30 sprint on AB/AD
rest 5 min x 4
D. 
E. Tabata HS Hold
*press through floor with everything you have

Thursday, 07183013

#PBP Client Lynn C- placing 1st in this past weekends comp

A. 12 min to Hit heavy single - Split Jerk

B. EMOM x 8 - OHS x 3 @65%

C. AMRAP 8

Row 500m - buy in

Then, 

6 Power Clean (115/83)

6 Bar Lateral Burpees