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04 Aug 2014

080514

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1. 200m repeats x 7, rest 1:30 between efforts

2a. Strict HSPU cluster, 3.3.3. x 3 sets, rest 1:00 between
2b. GHD Back Extensions, 10-15 reps x 3 sets, rest 1:00 between

3. Complete for time
100 double unders
50 wall ball shots

03 Aug 2014

080414

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1. Squat Snatch @ 78%, 1.1.1 x 3 sets, rest 3 minutes between sets

2. AMRAP 15
10 Power Snatch, 75/55
15 Toe 2 Bar
10 Box Jumps, 24/20 (step down only)

31 Jul 2014

Friday 080114

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1. Shoulder Press – 2RM

2. EMOM 15 
5 Over the bar burpees 
1 Snatch, 185/125

30 Jul 2014

Thursday 073114

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Row 5 min for max calories

rest 4 minutes

Run 5 min for max distance (500m loops)

rest 5 minutes

Row 5 min for max calories

29 Jul 2014

Wednesday 073014

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1. High Bar Back Squat @ 20×1, 7-9 reps women/73% x 3 reps for men x 5 
sets, rest 2:00 between sets

2. “Nancy”

Complete 5 rounds for time 
Run 400m 
15 Overhead Squats, 95/65

28 Jul 2014

Tuesday 072914

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AMRAP 20

10 Pull-ups 
20 Push-ups 
30 Deadlifts, 135/95

27 Jul 2014

Monday 072814

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1. Power Clean – 1.1.1.1 x 3 sets @ 73%, rest 3 min between sets

2a. Ring Dips 8-12 reps x 3 sets, rest 1:00 between sets 
2b. Glute Ham Raises (only to parallel) 8-15 reps x 3 sets, rest 1:00 
between sets

3. AMRAP 6 
15 Russian Swings, 32kg/24kg 
10 Toe 2 Bar

26 Jul 2014

Sunday 072714

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With a partner complete for time (relay style)

21-15-9 reps of

Hang Squat Clean, 95/65 
Handstand Push-ups

Then both run 1500m at the same time (both must finish for final time).

25 Jul 2014

Saturday 072614

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1. Snatch – 1.1.1.1 x 3 sets @ 73%; rest 3:00 between sets

2a. HSPU Cluster 3.3.3.3 x 3 sets, rest 1:00 between sets 
2b. Palms facing you Pull-up cluster 3.3.3.3 x 3 sets AHAP, rest 1:00 
between sets

3. 12-9-6 for time 
CTB Pull-ups 
Box Jumps, 30″/24″

24 Jul 2014

Friday 072514

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1. High Bar Back Squat – 5 reps x 3 sets @ 70%; 22×2

2. “Bell” 
3 rounds for time

15 Deadlift, 185/125 
15 Pull ups 
15 Front Squat, 185/125

FRIDAY 7/25 – IN-HOUSE THROWDOWN

1. 3 attempts (10 min) to establish a 2RM Front Squat

1 minute rest then

2. AMRAP 8 
Row 16 calories 
8 Burpees


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