Saturday, September 20, 2014

Monday September 22nd, 2014

*if time gets short skip the 10 min AMRAP at end. 

A. Back squat cluster 1. 1. 1. 1; rest 15sec/rest 3mins x 4

3 working sets:

B1. BB on back Bulgarian Split Squat @30X1; 6-8/leg; rest 20sec
B2. amrap CTB chin ups; rest 2-3mins

C. 10 min AMRAP
Run 200m
farmers carry 50m - heavy


A. Back Squat x 5 reps.  rest 3 mins x 4

3 working sets:
B1. DB Bulgarian Split Squat @30x1; 6-8 per leg; rest 20sec
B2. chin-up negatives x 5 ; rest 2-3 mins

10 mins 
5 push-ups
8 goblet squats
FW 30m- heavy

Friday, September 19, 2014

Saturday September 20th, 2014

25min Time Cap:

5k Row
AMRAP burpees in remaining time

- Burpee standard is chest to deck, hips fully open at top and feet leave ground slightly – hands can be at side
- Workout score is burpees completed
- Also note 5k row time

Thursday, September 18, 2014

Friday September 19th, 2014

Lots of burpees in tomorrow's tester workout.

A. snatch build to a moderate single

B. PC x 1/hang power clean x 1/hang squat clean x 1; rest as needed x 5

C. emom – SJ x2  80% of 1rm – 5-7mins.    May do this as 1.1 with a rack between.

D. emom – 12mins
odd – 5 T2B + 5 CTB
even – 6- 10 box jump step down 24/18″

Fitness Verison.  
A,B, C same, just keep loads very light and work your technique. 

odd -5 hanging leg raise + 5 ring rows
even- same. 

Wednesday, September 17, 2014

Thursday September 18th, 2014

Make up Wednesday's work or hitting the following aerobic work or work on skills.  Tomorrows workout will include Oly lifting and a gymnastics  alternating EMOM.

2:30 @90%
2:30 @ 50%
x 4.

rest/walk 5-7 mins

2:30 @ 90%
2:30 @ 50%

tomorrow workout:  Moderate oly lift work and 12 min EMOM. 

Tuesday, September 16, 2014

Wednesday September 17th, 2014

A. Squat Clean from high hang,  build to a tough double. -----KEEP it at the high hang position. I'm not interested in seeing how much you can catapult/slingshot.

B. emom – 10mins
odd – 3 MU
even – 10 KBS 70/45 or 55

C. emom – 12mins
odd – 8-10 goblet squat @21X1 70/45 or 55.
even – 4-6 burpees + 15 DU

D. emom – 10mins
odd – 8-10 T2B
even – AD or ROW 10sec 97% effort

- rest no more than 2mins btw emom sets

fitness version
A. same
B. sub 5 ring rows for MU. 
C. practice DU
D. sub hanging leg raises or GHD sit-ups or weighted sit-ups. 

Monday, September 15, 2014

Tuesday September 16th, 2014

3 sets:

A1. push press TnG 8-10; rest 30sec
A2. weighted legless rope climb x 1--  be smart and safe here. ; rest 30sec
A3. ring dip amrap kipping – 1; rest 30sec
A4. T2B 15 reps in unbroken 5′s; rest 2mins x 3.   keep it to short/fast unbroken sets. If that means going to 4's or 3's do so.


8min 80-90% effort
2 L chin ups
3 deficit HSPU 2″
8 wall balls

- use vest for wtd legless rope climb
- if less than 5 ring dips change to ring pushups or continue until 8-10reps

Tomorrow's workout : heavy hang clean work and 30 min mixed modal MAP session. 

Fitness version:
A1. same
A2. strict ring rows @ 21x2
A3. am rap PERFECT push-ups.  Cap at 15 and move up to more difficult version if you hit 15 reps. 
A4. Hanging leg raises or sit-ups

8 min AMRAP 90%
2 ring rows
3 tough push-ups
8 wall balls

Sunday, September 14, 2014

Monday September 15th, 2014

3 sets tough:
10 TnG Power Snatch  - MUST BE TnG.
AirDyne 30/24 calories all out

3 min cap per set – rest remainder of time per set if you finish the round in under 3 min

So you will start a set every 3 minutes.

-  MUST be TnG
- record weight and time per set
- if you haven’t finished the calories on the bike in 3 min return to the snatches
- if you follow the program here regularly, resist the urge to do a bunch of extra work today. Some extra burpees, extra long warm-up and cool down.

Tomorrow will be a large volume of upper body pressing and pulling. 

Fitness version

A. Power Snatch tech work.   Start from hang and move closer to the floor as comfortable. 

3 sets tough
10 heavy Russian KBS or DB snatch 5/arm.
Airdyne 25/ 20 calories, Row 20/15 calories or Run 200m all out!

Start a set every 3 minutes. 

Friday, September 12, 2014

Saturday September 13th, 2014

Jog 3-5 mintues
5-10 minutes Dynamic warmup
1:00 run @ projected pace
Rest walk 2:00 x3-5

Rest as needed


cool down.

Thursday, September 11, 2014

Friday September 12th, 2014

Saturday's workout will be at the BU track on the Vestal Parkway. Prepare accordingly. 

A. close grip bench press build to a tough 5

B. 15 min deep practice MU's or HSPU.

C. for time
30 wall balls
20 PC and jerk 135/85#
10 MU.    --sub 10 CTB, 10 T2B, 10 ring dips. 

Fitness version
A. build to a tough 8 @ 30x1
B. practice DU, ring rows, pull-ups
C.  wall balls as rx'd
      for PC sub 15 moderate DL and 15 KBS and 15 DB push press
     for MU sub 2 rounds of 5 ring rows, 5 ghd sit-ups and 5 push-ups or ring dips. 

Wednesday, September 10, 2014

Thursday September 11th, 2014

Saturday's workout will be at the BU track. Plan accordingly. 

today would be a good day to rest form burpees. Plenty of pressing and gymnastic work tomorrow. 

make up Wednesday workout or hit the following aerobic work, and add any skill work or specific strength work you would like.

AD or row

2 mins @ 90%
2 mins @ 50%
x 4

rest 6-8 mins

2 mins @ 90%
2 mins @ 50%
x 4