8/4/15

A. Power Clean – 3 rep TnG ; build to max 

245lbs

*15 min

B. Weighted chin ups 6 x 4-6 (ascending)

*10-12 ish

44lbs 6 reps 

C. 4 rds 

12 weighted step ups – up and over (20) box (kb’s in each hand) 

350m row 

50 double unders

14:19

8/3/15

A. Power Snatch + Hang Snatch (power or SqT) + OHS; every :90 x 8 sets ..starting at 70%. not increase above 75%

135lbs 

B. Back SqT – 3×3@80-85%

310lbs

C. AMRAP 7 

3 deficit HSPU (3” is target)

6 burpees 

12 cal row 

4 rounds plus 2 

7/28/15

A. Split Jerk – 1RM

Hit 245 worked on speed under the bar 

C. 15-10-6

Thrusters 135/93 115/83 95/63

C2b Pull-ups 

Had to adjust since I was at the FH 

Did strict pull-ups and Rx thrusters. Total time was 3:49. All thrusters unbroken and pull-ups were 8-7, 6-4, 4-2

7/27/15

Back Squat 1rm for day 

355

DT

5 rounds of 12 DL 9HPC 6 S2OH @155

Total time was 9:49

7/26/15

Golf

7/24/15

A. Overhead Lunge – alt legs; building to 10RM (5 each leg) *15 min

Worked up to 185. Tried and failed on 10th rep. 

B1. Strict Pull-ups 6×2-3 weighted reps 

70lbs

B2. Wall shoulder taps or support drills 

*12 min

C. AMRAP 6

10 KB (70/53) * scale accordingly 

10 goblet squats *

10 up and over box with KB 

3 rounds plus 20

7/23/15

A. Clean + push Jerk + hang clean + split jerk; build to max in 15-18 min

245

B. Afap 

15 cal bike 

15 burpee 

15 Russian KB swings (70/54)(53/35)

60′ bear crawl 

Rest 4 min x 3-4 rounds 

1:54, 2:10, 2:14, 2:31, 2:52

7/22/15

A. Strict Press – 2RM

165

B. Afap

1 mile run  

On treadmill 

20 sqt clean thrusters 155/108 135/93 115/83

1k row 

Total time was sub 20

7/20/15

A. SqT Clean + Thruster + Split Jerk; climb to heavy in 18 min

45,, 95, 135, 155, 185, 205, 225, 230(fail, jerked on the thruster)

B. 5 rds w/ CAP

25 wall balls (20/14) to 10′

10 burpee box jump overs (24/20)

5  muscle ups

Time cap was 20 was 2 MU shy of finishing all 5 rounds at the time cap. Finished whole workout at 20:31

7/19/15

Start a new round every 5 minuets. 10 reps each 10 rounds 

Lat pull down 140lbs

Single arm reverse tricep extension 20lbs

Rear fly peck deck 85lbs

Barbell curl 80lbs

Bench press 135lbs

Weighted sit ups 45lbs

DB swings 50 

7/18/15

Teams of 2 same gender 

A. Power Clean + hang power clean + tng power clean ; build to max in 12 min after warmup

450 total 

235 Adam 215 Matt 

Rest 3 min

B. 

2k row alt every 250m

100 t2b

200m each with 50/30 slamball (one runs, then Hands ball off to partner who carries his / hers 200m)

100 burpees onto 45# plate 

2k row alt every 250m

Total time 26:59 

Teamed up with Matty V. Loved the team workout!

7/17/15

A. OHS – 5RM for the day 

205 felt heavy today stopped there 

B.@110%

:30 thrusters (115/83)(95/63)

:30 bar lateral burpees 

:30 cal bike 

Rest 3:30 x 4-5 rds

34, 32, 31,30, 29

7/16/15

30 minutes on stepper level 10 cardio mode 

7/15/15

A. Push Press – 2RM

215 PR

B. 40-30-20

Wall balls (20/14)

Russian KB swings (70/53)

Box jumps (step down) 24/20

Push Press (75/55)

Cal Row

2 rounds plus 67

7/14/15

amrap 15 

400m Run 

7 c2b 

6 t2b 

5 pullups 

12 alt kb snatch’s (70/53) can scale to 53/35

3 rounds plus 409 meter run and 18 reps

rest 8 min

amrap 10 

300m row

20 ghd sit-ups 

20 ground to overhead 45/25 plate 

2 rounds plus 297 meters 

7/13/15

A1. Power clean + push press x 3; build to max 

45,135,185,205,225(fail)

A2. Back SqT – 1.2.3 cluster. 1 rep, rest :15, 2 reps , rest :15 then 3 reps etc. Building to max here 

135,185,225,275,315

C. 10.8.6.4.2.4.6.8.10 

thrusters (95/63)

bar facing burpees

10:03 all unbroken 

7/10/15

60 min row 

7/9/15

A. Clean & Jerk ; wave style 3.2.1 

Worked up to 245

*20 min

B.  21-15-9

Front sqts 135/93

Ring dips

Felt very easy. All unbroken FS finished at 4:09

7/8/15

A. Push Jerk 3RM

45, 95, 135, 185, 205, 225, 245

B. Afap 

20 wall balls (30/20)

15 burpee touch’s

10 cal row 

5 bar muscle ups

Rest 4 min x 4 rds 

24 min cap timed out 

Had a very difficult time in the BMU had to do C2B. Completed 3 rounds plus 35. 

7/7/15

3 sets lat pull down super set with seated row. 

140/160, 160/180, 180/200

AMRAP 11

20 air squats 

10 hpc @ 115

10 box jumps or box jump overs (jump over a bench)

10 v ups

5 rounds plus 23

Rest 5 min 

AMRAP 11

400m run

10 swings w/ db each arm

10 towel pull-ups 

30 du

5 rounds plus 7

6/18/15

A. Every 3:30 min perform 

15 / 12 cal row

15 burpees over the rower 

10 wall balls *those who can, go 30/20

X 8  

One of the worst workouts I have ever completed. Had to scale down after 4 rounds. 

***scale #’s per athlete

B. Weighted Ring Dips 8×3 ; ascending 

6/17/15

A. Clean & Jerk – 1Rm for the day – 18-20 min

45, 95, 135, 185, 205, 225, 245, 255, 265(miss)

Worked on squat clean technique at 225

*technique for newer folks  

B. 3 rds 

20 ghd back extensions 

400m run

80 double unders 

Rest 1:30 min between 

4:29, 4:20, 4:15

6/16/15

A. Power Snatch w/ 2 second pause below knee – climb To max in 15-18*

45, 95, 115, 135, 155, 165

 B.  4p rds 

25 pullups

20 box jump overs (24/20) weight bench 

15 Deadlifts 185

20 air squats 

6/15/15

 A. Back SqT – 5RM 

45, 135, 185, 225, 255, 275, 305 

A2. Strict Press – 5RM (from floor)

45, 75, 95, 115, 135, 145

^building on prior weeks 

C. 4 rds w/ time cap

5 Front SqTs @70% of your 1RM *from the floor

10 strict hspu 

25 t2b

I finished 3 rounds in 12:50. Thought I was done until I saw Brian going for a fourth round looked up at board and realized it was supposeto be 4 rounds in 15min. Walked back over to the bar after laying on floor for 90 seconds. Deadlifted 2 times and just didn't feel the pull. I had 230 on the bar and it seemed so ducking heavy. All HSPU were unbroken T2B were tough. 

6/14/15

Golf 18 holes

6/13/15

Rest day

6/12/15

A. Deficit Deadlift 4×3 – Clean Grip ; ascending in working site 

135, 185, 225, 275, 315, 365

B. 3 rds 

10 Power Cleans (155/108)

10 shoulder to overhead 

400m run

9:15. Unbroken in first full set. Second set was 9pc 1pc 10s2o. Third was 5/5/5/5

6/11/15

A. Skill: Split Jerk – footwork <6 min

B. Split Jerk from Rack – climbing to 1rm – relative  – 15-18

45, 95, 135, 185, 205, 225, 245, 255, 265(fail), 270hit 

C. Amrap 8

8 OhS (95/63)

8 bar lateral burpees 

200m run 

5 rounds plus 16. Finishe the 16 at 7:55. Best workout I have had in a long time. Felt great all unbroken and speedy on runs. 

Post Class 

D. Strict t2b sets or negative t2b work as progression + windshield wiper sets 

5x5 3x8 all strict T2B

E. Recovery Cool down 

Ran a slow 8 min mile then plank work 

06/10/15

A. Front squat - 3rm w/ 2 sec pause in the hole plus 2x3 @ 90% 

45, 135, 185, 205, 225, 255, 225, 225

B. Amrap 10 

10 c2b pull-ups or 8 strict pull-ups 

10 db squat cleans - 50-60#

15 air squats 

Got through 3 rounds before being frustrated with the wall pull-ups rig falling and the loose Dumbbells. Stopped that workout at 4 something. 

Rest 4 min

Amrap 10 

5 dips or 8 close grip push-ups 

7 db swings heavy as possible (70)

9 cal row 

7 rounds plus 5 dips 

All unbroken tried to maintain rower at 2100 cal/hr. Felt real good with the workout. 

Finished with 4 rounds of 10 pistols and 15 sit-ups on decline bench. 

06/09/15

A1. 3 positional power clean (above knee + below knee + tng) ; build to max  

95, 135, 165, 185, 215, 225, 245(failed on below the knee)

A2. HS hold :20-:30 hold ; stability focus  – on wall / off wall, make sure static hold is target 

B. Sprint Format 

:30 of power cleans (115/83)(95/63)

:45 of box jumps (step down)

:30 cal on bike 

:45 of KB swings (53/35)

Rest 5 min x 3 rounds 

68 first round smoked! 

58 second round quads were on fire 

54 third round very painful

6/8/15

CPAT 

3:30 on step mill

Walk 80'

150' -1 3/4" hose drag

Walk 80'

2 saw carry 80'

Walk 80'

Raise and extend 24' ladder

Walk 80'

Simulated search and rescue crawl

Walk 80'

180lbs dummy drag 40'

Walk 80'

10 ceiling push 5 ceiling pulls x4

Finish 

Goal time sub 7 minutes 

Actual time .....

7:39

6/7/15

Accessory work at FHG

Bench 135x10, 135x10, 185x5, 185x5, 225x5, 225x5, 225x5, 225x5, 185x10, 135x15

SUPERSET

Rear delt fly 4x15 50lbs

Barbell Curl 4x15 65lbs

Dips 4x15

Sit-ups 4-15

3/4/15

A1. Back Sqt – 5RM + 1×5@90%

45, 135, 185, 225, 275, 305, 320, 275

A2. Push Jerk – heavy 5 rep ss/ with working sets above  

45, 95, 115, 135, 155, 185

B. amrap 10

5 strict hspu *ub is goal for a while so scale accordingly if no where near here 

7 burpees 

9 box jumps (24/20) step down 

8 complete rounds all HSPU unbroken