Monday 9.1.14

"Zeus"

Three rounds for time of:
30 Wall ball shots, 20 pound ball
75 pound Sumo deadlift high-pull, 30 reps
30 Box jump, 20" box
75 pound Push press, 30 reps
Row 30 calories
30 Push-ups
Body weight Back squat, 10 reps

Friday 8.29.14

1. See website for walkthrough

Thursday 8.28.14

1. Play with your Sled weight (see instructions on site)

2. Squat with the gym

3. WoD
 Row 1k
10 min lower body mobility
Rw 1k
10 Min upper body mobility

4. Optional
For as long as you can continue, up to 20 minutes:
1 muscle-up every 15 seconds

Wednesday 8.27.14

1. Rest and Recovery

Tuesday 8.25.14

1. Gym Work plus comp stuff

Monday 8.24.14

1. Snatch Complex

1RM Snatch + Hang Snatch

2. Squat
1RM Back Squat

3. Row
500m easy
500m hard
500m easy
500m hard
100 Double Unders
This is to be done in one 2,000 set without coming off the rower. The “easy 500″ should be at 5k pace, the “hard 500″ should be at, or just below, 2k pace.

Saturday 8.23.14

1. For time:
8 deadlifts (155 / 115 lb.)
7 cleans (155 / 115 lb.)
6 snatches (155 / 115 lb.)
8 pull-ups
7 chest-to-bar pull-ups
6 bar muscle-ups
6 deadlifts (155 / 115 lb.)
5 cleans (155 / 115 lb.)
4 snatches (155 / 115 lb.)
6 pull-ups
5 chest-to-bar pull-ups
4 bar muscle-ups
4 deadlifts (155 / 115 lb.)
3 cleans (155 / 115 lb.)
2 snatches (155 / 115 lb.)
4 pull-ups
3 chest-to-bar pull-ups
2 bar muscle-ups

good call stephen

Friday 8.22.14

1. Squats
EMOMx10: 1 Front Squat, Across

2. EMOMx14
Odd: Power Snatch + Hang Squat Snatch + Squat Snatch
Even: 3-6 Muscle ups

3. 10!

C2B

GHD

Burpees

4. At a steady clip

Airdyne 10min

Thursday 8.21.14

1. Rest

Wednesday 8.20.14

1. Jerk
1RM

2. Squat
3RM Back Squat
3RM Front Squat

3. Partner WoD
With a partner complete 2 rounds of:
20 DeadLifts, 185/135
20 Sumo Deadlifts, 185/135
20 Stiff Leg Deadlifts, 185/135
20 Double Russian KB Swings, 2pood/1.5pood
One partner completes all 20 reps of a movement while the other rests then switch.

Tuesday 8.19.14

1. Cleans:
A. Establish a max set of unbroken TnG Squat Cleans, 165/115
Rest 3 minutes
B. Establish a max set of unbroken TnG Squat Cleans, 185/135
Rest 3 minutes
C. Establish a max set of unbroken TnG Squat Cleans, 205/145
No resting on the ground or the hang. Resting in the front rack is OK.

2. "Kamikaze SF"
Every 4 min for 20min
Row 500m
12 KTE
30 DU's
(I think it's doable, If it's not, add :30)

Monday 8.18.14

1. Low Hang Snatch 
Find Max for Day (don't miss)


2. Back Squat
Find 5RM

3. "The Superfast Chieftan"
5 3 min AMRAPS of

First two rounds:

3 Hang Snatch 135/95
6 Pushups
9 Lateral PVC Jump Overs (24/20)

Second two rounds:

2 Hang Snatch 155/105
6 Pushups
9 Lateral PVC Jump Overs (24/20)

Last Round:

1 Hang Snatch 185/115
6 Pushups
9 Lateral PVC Jump Overs (24/20)

*Use a PVC on a box with weights holding in place
**Score is REPS

Friday 8.15.14

1. Deadlift
1 RM

2. Squat
5x3

3. 10 2 minute Rounds
10 Pull Ups
10 GHD
15 Squats 135/95
Burpee Box Jumps 24/20

*Rest 1 minute between rounds
** Score is Burpee Box Jumps

Thursday 8.14.14

1. Rest Day

Wednesday 8.13.14

Thursday will be rest Day. 

1. Gymnasty's
1 set of max unbroken BMU
1 set of max unbroken C2B
1 set of max unbroken PullUps

2. Gym Workout

Skills

Ring Rollouts

10-8-6-4-2

WoD

For total weight moved (you may change weight, you may thruster)

EMOM for 20min

1 Bear Complex

Tuesday 8.12.14

1. Row
500 meters for time, see where u at

rest 20 minutes

2. HSPU BiathlonRow 1k
21 Unbroken* Deficit HSPU 6"/2"
Row 1k
18 Unbroken* Deficit HSPU 6"/2"
Row 1k
15 Unbroken* Deficit HSPU 6"/2"

*250m Row penalty must be completed any time the HSPU are broken.

*Kipping is allowed.

Monday 8.11.14

1. Hang Snatch
Work up to a heavy triple then do it 3 times

2. Front Squat
3-3-3-3-3

3. "Karabel"
10 Rft
3 Power Snatch 135/95
15 Wall Balls 20/14

Wednesday 8.6.14

1. Recovery/Make-Up Day

Tuesday 8.5.14

1. Gym WoD

Skills

3 Rounds not for time

15 GHD situps

30 Double Unders

45 Sec HS Hold

WoD

7 rounds for time of:
20 push-ups
150-meter sprint (Down and Back in the lot)

2. "Double Grace"
60 Clean and Jerks 135/95