9/8/16

Tuesday

A)
10 rds
Every 2:30
4 x pause back squats (2 seconds at the bottom)
With
Max set strict hspu

B)
"Angie"
With
Butterfly ab mat sit ups 

Accessories
1)
5 x 1 leg less rope climbs
5 x 5-15 ghr
5 x 20 band pull aparts
2)
5 x 10-15 dips
5 x 5-12 reverse grip barbell rows 

 

8/8/16

Monday

A)
Emom x 4
4 x full snatches
1 min rest
Emom x 4
3 x full snatches
1 min rest
Emom x 4
2 x full snatches
1 min rest
Emom x 4
1 x full snatch

B)
10 rds
Every 2 min
1 x power clean
1 x hang power clean
2 x split jerks 

C)
Emom x 10
3 x strict press (no racks)
(Pause at the bottom)

Optional accessories
1)
Emom x 10
3 x front squats
2)
Dumbell shoulder press 3 x 8/10
With
5 x 10 strict reverse grip pull ups
And
5 x 10 bent lateral complex 

5/8/16

10 rds
5 x front squats (BW x 1.25) (no rack)
5 x bench press (BW)
(25 min cap)
- should be able to get at least 3 rds unbroken 

5 min rest

B)
Amrap 15 min:
50 x c2b/pull ups
5 x rope climbs
50 x burpees
5 x rope climbs 

Optional extra's
3-5 rds
8-12 x reverse grip barbell rows
10-15 x Glute bridges
10 x slow ring rows
12 x reverse curls

4/8/16

Thursday

A)
5 min emom
5 x power snatches
1 min rest
5 min emom
3 x power snatches
1 min rest
Every 30 seconds x 10
1 x power snatch

B)
20 min
Every 2 min
3 x power clean and push jerks

C)
Emom x 10
3 x back squats 

Optional extra
1)
15 min amrap
Muscle ups - 1,2,3,4,5,6,7, and so on
Wall ball - 5,10,15,20,25,30,35 and so on
2)
5 x 10 bent lateral complex
5 x 5-15 ghr

2/8/16

Tuesday

A)
10 rds
Every 2min
Pause Back squats x 3 x (2 seconds at the bottom)
With

B)
15 min amrap
12 x c2b
8 x dead lifts (225,155)
12 x Hspu (scale to 9,6 or 3)
8 x dead lifts 

5 min rest 

C)
50-10 double unders
500-100 row

Optional accessories
5 rds
3 x strict Muscle ups or 5 muscle ups
1 x Leg less rope climb
15 x ghd sit ups
Finisher
5 x 20 band pull aparts 

1/8/16

A)

Emom x 10

1 x power sntach

1 x snatch balance 

1 x ohs

 

B)

Emom x 10

1 x full snatch

1 x hang snatch

Straight into

Emom x 5

1 x full snatch 

 

C)

Emom x 10

1 x full clean

1 x hang clean

2 x split jerks

Straight into

Every 2 min

1 x full clean

1 x hang clean

2 x split jerks

 

Optional accessories 

1)

Emom x 10

3 x Front squats 

2)

Dumbell presses 3 x 8/10

With

5 x 10 strict reverse grip pull ups 

3)

Strict press behind neck 

With

5 x 8 strict t2b/leg raises 

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29/7/16

A)
5 x 8 deficit dead lifts
With
5 x 5 bench press
(30 min cap)

B)
3 rds
7 x bar muscle ups (14 strict pull ups)
3 x rope climbs
30 x wall balls (20,14)

Optional accessories
5 x 12 alternate pistols
5 x 10 strict reverse grip pull ups
5 x 10 bent lateral complex
5 x 5-15 ghr

 

5/8/16

10 rds
5 x front squats (BW x 1.25) (no rack)
5 x bench press (BW)
(25 min cap)
- should be able to get at least 3 rds unbroken 

5 min rest

B)
Amrap 15 min:
50 x c2b/pull ups
5 x rope climbs
50 x burpees
5 x rope climbs 

Optional extra's
3-5 rds
8-12 x reverse grip barbell rows
10-15 x Glute bridges
10 x slow ring rows
12 x reverse curls

28/7/16

A)
Emom x 15
1 x power snatch
1 x hang snatch

10-12 min to warm up below

B)
5 rds
5 x power clean and jerks (205,135)
10 x back squats (205,135)
(22 min cap)
- we've done this before several times if you've done it under 12 minutes go heavier this time.
- one bar no racks 

Optional extra's
1)
Dumbell shoulder press 3 x 8/10
With
5 x 10 strict pull ups
2)
5 x max strict hspu
5 x 1 legged rope climbs
5 x 20-25 banded good mornings

23/7/16

A)

3 rds

15 x dumbell thrusters (15kg,10kg)

15 x c2b/pull ups 

 

7 min rest

 

B)

3 rds

9 x power cleans (115,80)

12 x burpee box jumps (24,20)

3/2 x rope climbs 

 

7 min rest

 

C)

3 rds 

5 x muscle ups / push ups 15/10

50 x double unders

 

Optional accessories 

5 x 10 slow ring rows

5 x 20 band pull aparts 

22/7/16

Emom x 15

1 x power snatch

1 x hang snatch 

 

B)

Emom x 15

1 x power clean

1 x hang clean

 

C)

10 rds

Every 2 min

1 x power clean + 3 push jerks

 

Optional accessories

1)

Emom x 10

3 x back squats 

2)

10 rds

Every 2 min

5 x strict press

6 x strict t2b

3)

5 x 12 good mornings

5 x 10 bent lateral complex

21/7/16

Thursday

 

A)

5 x 5 deficit dead lifts 

With

5 x 5 bench press

(25 min cap)

 

B)

15 min amrap

30 x wall balls

50 x double unders

7/5 x bar muscle ups / strict pull ups

 

5 min rest

 

7 min amrap 

1 x leg less rope climb / rope climb

5 x hspu 

 

Optional accessories

5 x 10 strict pull ups

5 x 12 dips

5 x 20 band pull aparts

5 x 15 ghd sit ups 

19/17/16

Tuesday

 

A)

Emom x 5 

3 x full snatches

Straight into

Emom x 5

2 x full snatches

Straight Into

Emom x 5

1 x full snatch

 

B)

10 rds

Emom x 10

1 x power clean

1 x full clean

1 x front squat

Straight into

5 rds every 2 min 

1 x power clean

1 x full clean

1 x front squat

 

C)

Emom x 5

3 x split jerks

Emom x 5

2 x split jerks

Emom x 5

1 x split jerk 

 

Optional extra's

1)

3-5 rds

8/10 x dumbell shoulder press

With 

10 x strict pull ups 

2)

8/10 x strict press behind neck 

And

10 x strict reverse grip pull ups 

18/7/16

A)

10 rds

Every 2:30 

4 x pause back squats (2 seconds at the bottom)

With

Max set of strict hspu

 

B)

"Ryan"

5 rds 

7 x muscle ups / 14 dips

21 x burpees

(25 min cap)

 

Accessories

3-5 rds

8-12 x reverse grip barbell rows

12 x alternate pistols

20 x band pull aparts 

8 x strict t2b/leg raises

 

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