071715

Find 3RM Hang Power Clean

165

failed 170

FITNESS

13 min AMRAP:
13 Calorie Row
13 Box Jumps
13 Power Cleans
RX: 155/115
Intermediate: 135/95
Scaled: 95/65

3+16

070915

Option 4: Every 2 minutes working with Ascending weights, for 16 minutes (8 sets) 1 Hang Snatch Pull, 1 Hang Snatch, 1 Snatch

75 to work on technique

FITNESS

Complete as many rounds as possible in 12 minutes:
Airdyne – 15 Calories
Renegade Row (Push Up, LA Row, RA Row) – 10 Reps 40lbs
Ball Slams – 5 Reps 50lbs

4 rounds

070715

Bench Press

Bench Press 1 set 10 reps @70%, 1×8 Reps @75%, 1×6 reps @80%, 1×4 reps @85%

135/145/155/165 failed rep 4

FITNESS

12 minute AMRAP
L Seated DB/KB press – 6 Reps 30LB
24″ Box Jump – 9 Reps
Row – 12 Calories

2 pood/1.5 pood KB Swing – 18 Reps

3 + 42

070615

Back Squats

5 sets of 5 at last weight used for 10 lbs more than last weight used for 20 Rep Squats.

155/155/155/155/155

Short rest interval- no more than 90 seconds.

FITNESS

Annie

50-40-30-20-10

Double Unders (Scale Down: 3:1 Singles; Scale Up: Use Heavy Rope)

Sit Ups

I Forget time

070215

STRENGTH



Option 1: Seated DB Arnold Press 4 sets of 8



Option 2: 8 Ascending sets of 1 Press, 1 Push Press, 1 Push Jerk



Option 2: Press 1@10 reps @70%, 1@8 Reps 75%, 1@6 reps 80%, 1@max reps strict press at 85% followed by reps to failure of push press



105/110/115/120 push press 120 x 8

063015

Christine”
3 Rounds For Time:
500 Meter Row
12 Bodyweight Deadlifts 165
21 Box Jumps, 20″

13:06

061815

STRENGTH

Bench Press (~20 Minutes)

1@10 reps @65%, 1@8 Reps 70%, 1@6 reps 75%, 1@4 reps 80%.

135/155/165(x4)/165


In between Sets, Single-Arm Dumbbell Row x 6-8 each arm.

45db

FITNESS

This is a spin off of a Gym Jones Workout called Tail Pipe. If you do the KB Hold correctly, it will feel like you are breathing through a tail pipe. Make sure to use adequate weight and properly brace yourself and maintain midline stability for the carry.

3 rounds

Row 300M

45 Second Double KB Front Rack Carry/Hold (KB tucked under chin) (24/16) 24kb

40 Double Unders singles

10:36


Cash Out Tabata DB/BB Curls
30 db

060815

Performance/Competition

In 12 minutes:

In the first 9 minutes, find Max Weight for the following Complex

1 Clean Deadlift, 1 Hang Power Cleans, 1 Front Squats, 1 Alternating Reverse Lunge Each Leg

160

In the last 3 Minutes find 3RM Hang Power Snatch

95

FITNESS

12 min AMRAP:

10 Burpees

20 Wall Balls

160 reps

061515

STRENGTH

Press

1@10 reps @65%, 100lbs

1@8 Reps 70%, 105lbs

1@6 reps 75%, 115lbs

1@4 reps 80% 120lbs

Rest ~2 minutes between sets

For the Strict Press, these can be done standing, kneeling or from a seated position. Seated will be most challenging and work to build up most overall strength in the shoulders.

061615

5 sets of Clean Complex than 5 minutes to find Heavy 3Rep Hang Power Snatch

Option 1: 2 Hang Clean Pulls, 1 Hang Clean

Option 2: 1 Hang Clean Pull, 1 Hang Power Clean, 1 Power Clean

Option 3: 1 Hang Clean Pull, 1 Hang Power Clean, 1 Hang Clean 100lbs

061215

STRENGTH

Work up to a 1RM on one of the following movements

Hang Power Clean and Jerk - 165

Power Clean + Jerk

Clean and Jerk

FITNESS

Complete 6 rounds for time:
DB or KB Power Snatch – 5 Reps each arm (alternating)
Ring Dips/Box Dips – 10 Reps
Airdyne – 20 Calories

5 rounds even

061115

Back Squat 1 Set of 20 Reps

145 ^

FITNESS

“Denise Austin Has Nothing on Me”

4 rounds

Rest 1 min between rds

Run 400 M

21 KB Swings (Russian or American) (24)

/21 Front Squats (75)/

3 rounds, 400 m 4 KB swings before 20 min time cap

060915

STRENGTH

20 Minutes to Find

1 Rep Max Push Press (165# not a PR) and Weighted Pull Up (70# PR!!).

FITNESS

Four sets for max reps against a 3-minute running clock of:

Run 300 Meters

Max Reps Dumbbell Man-Makers 35 lbs (push-up, power clean, push press)

Rest 1 minutes

Score is total reps x total db weight

1,820 reps

6-8-15

Performance/Competition

In 12 minutes:

In the first 9 minutes, find Max Weight for the following Complex

1 Clean Deadlift, 1 Hang Power Cleans, 1 Front Squats, 1 Alternating Reverse Lunge Each Leg

160 complex
95 snatch. Failed at 125

In the last 3 Minutes find 3RM Hang Power Snatch

FITNESS

12 min AMRAP:

10 Burpees

20 Wall Balls

(Performance and Competition-every time you drop a ball, 100 M run Penalty)

Optional Cash Out: Tabata V-Up Holds

160 for WOD

060315

STRENGTH
EMOTM x 8 Min:

Deadlift/Hex Bar Deadlift

3 reps at ~80% of last 1RM

Add 5-10 lbs to last week

225#!!

FITNESS

Diane

21-15-9

Deadlift @225/155

HSPU sub'd 16kg KB

8:04

060215

STRENGTH

EMOTM x 10:

Even 5 Push Press @80% 1RM Strict Press Add 5 lbs to last week
130Lbs

Odd: 5 Pull Ups (or strength building equivalent) or 3 Muscle Ups

FITNESS

800M Run

followed by 3 rounds

20 KB Swings, 10 Pull Ups

400 M Run

followed by 3 rounds

20 KB Swings, 10 Pull Ups

200 M Run

18:57

060115

EMOTM x 8 Min:

1 Deadlift, 2 Hang Power Cleans, 3 Front Squats, 4 Alternating Reverse Lunge (2 each leg)

Add 5-10 Lbs to last time

115LBS

052815

STRENGTH

Development:


Back Squat 1 Set of 20 Reps (Start with approximately 60-65% of ~1RM)

Reps 1-10 should be easy, than continue on each rep up to 20 taking breaths in between each rep

dd 5-10 lbs to last week. No more than 10 lbs.

145# heavy!

FITNESS

1 minute of wall Balls, 1 minute of double unders, 1 minute of rowing
1 minute of wall balls, 1 minute of double unders, 2 minutes of rowing
1 minute of wall balls, 1 minute of double unders, 2 minutes of rowing
1 minute of wall balls, 1 minute of double unders, 1 minute of rowing


127 :(

052715

STRENGTH
EMOTM x 8 Min:

Deadlift/Hex Bar Deadlift

3 reps at ~80% of last 1RM

Add 5-10 lbs to last week

220# !!

FITNESS

Every 6 minutes, for a total of 3 sets, complete the following as quickly as possible:

Row 500 Meters

30 Kettlebell Swings 24KG

15 Pull Ups

052615

STRENGTH

EMOTM x 10:

Even 5 Push Press @80% 1RM Strict Press Add 5 lbs to last week

125lbs

Odd: 5 Pull Ups

FITNESS

Complete as many rounds as possible in 12 minutes:
Ball Slam – 10 Reps 40#
Clapping Push Up – 10 Reps
Broad Jumps for distance – 5 Reps
(1 Mat length)

6 round even

052115

STRENGTH

Back Squat 1 Set of 20 Reps (Start with approximately 60-65% of ~1RM)

140 x 20. A little easy. Could've did 5lbs more

Reps 1-10 should be easy, than continue on each rep up to 20 taking breaths in between each rep

Do not start too heavy as each week we will be increasing weight

FITNESS

3 Min AirDyne Calorie Test; 53 calories

rest 2 min

10 min AMRAP

10 squat jumps

10 Ball Slams

10 toes to bar

130 reps

052015

STRENGTH
EMOTM x 8 Min:

Deadlift/Hex Bar Deadlift

3 reps at ~80% of last 1RM

210lbs



FITNESS

4 rounds for time of:
15 kettlebell swings (32/24)
15 push-ups/deficit push ups with hands on 25-lb. plates
Run 400 meters

13:29

051915

STRENGTH

EMOTM x 10:

Even 5 Push Press @80% 1RM Strict Press Add 5 lbs to last week
120Lbs

Odd: 5 Pull Ups (or strength building equivalent)

FITNESS

Fight Gone South
Complete three rounds of 1 minute at each station. Rest 1 minute between rounds.
Hang Power Snatch 75/55
Double Unders
20″ Burpee Box jump
Push Press 75/65
Row

172 reps

051415

STRENGTH


In 20-25 Min, Find 1RM Back Squat

240# PR!!!

051215

STRENGTH
EMOTM x 8 Min:

Deadlift/Hex Bar Deadlift

3 reps at ~80% of last 1RM

205LBS

050815

STRENGTH

EMOTM x 10:

Even 5 Push Press @80% 1RM Strict Press

115LBS

Odd: 5 Pull Ups

050815

2 rounds max squat. Body weight or 225 whichever heavier

185 x 8
185 x 4

050515

1RM strict press

150lbs

050415

STRENGTH

Development:

Goblet Squat 3 sets of 10 or Double KB Squat 3 sets of 10

Enhancement, Performance, Competition:

In ~20 min Find 1 RM Front Squat

205# PR!

FITNESS

Complete as many rounds and reps as possible in 12 minutes of:

Run 200 Meters

12 Back Squats (135/95 lbs – taken from the floor)

4 rounds plus run plus 9 squats

042815

STRENGTH

Strict Press

3×5.
105/105/105
Deload Week

Use whatever weight you used to start. (DON’T GO HEAVY)

If shoulder issues, use KB or DB and go 3 x 8-10.

FITNESS

Complete 5 Rounds:
115lbs Push Press – Max Reps Unbroken
Sprint –100 yds
Ring /boxDips – Max Reps Unbroken
Sprint – 100 yds
Rest 90 Seconds
*Use 75% bodyweight for Push Press.

41/44/16:12