Tuesday 2014.07.01

Jun 30, 2014

Strength

1) Work up to a heavy 3 Position Snatch from High-Hang, Hang, Floor

2) Then EMOM for 5:  1 Hang  Snatch + 1 Snatch @ 75-85% of 1

Conditioning

5 Minute AMRAP:

  • 5 Ring Dips
  • 5 Deadlifts (225/155)
  • 25 Double Unders

Recover

5 minute AMRAP:

  • 5 Ring Rows
  • 7 Plate Lateral Jumps (45/25)
  • 9 Plate to Overhead (45/25)

Monday 2014.06.30

Jun 29, 2014

Strength

Fitness: 3×5 Back Squat (+0-5 lbs)

Performance: 4×5 Back Squat (+0-5 lbs)

Conditioning

3 Rounds:

  • 300m Run
  • 15 Dumbbell Thrusters (challenge yourself)
  • 12 Behind-Neck Weighted Sit Ups (AHAP)

Saturday 2014.06.28

Jun 27, 2014

Teams of 3:

8 Minutes, as many meters as possible:

Sled Drag (160/115), switching every 40 meters

-then-

25 minutes, as many rounds of possible, relay style:
250m Row
10 Burpee over Rower
10 Kettlebell Swing (53/35)

Friday 2014.06.27

Jun 26, 2014

Strength

Fitness: 3×5 Back Squat (+0-5 lbs)

Performance: 3RM Back Squat

Conditioning

30-20-10:

  • Single Arm KB Thruster (53/35) (split reps between sides)
  • Pull Ups

Wednesday 2014.06.25

Jun 24, 2014

Strength

1A) 4×10 Slam Ball (40/30)

1B) 4×2 16′ Rope Climb

Conditioning

“The Chief”

5 Rounds of:

Max rounds in 3 minutes of:

  • 3 Power Cleans (135/95)
  • 6 Push Ups
  • 9 Air Squats

1 minute rest between rounds.