Month: December 2014

STRENGTH:Front Squat5/5/53/3/31/1/1***start first working set around 70-75% of current 5,3, and 1 RM if you know it and work up AHAP for the day & time allowed METCON:On the top of every 3 minutes for 12 minutes (4 Rounds) complete:150m Run10 KB Lunge 53/35Max Rep Burpees, onto 45# plate NOTE: Goal = Adv 100 reps,…

Back Squat 3 x 5 @ 70%2 x 3 @ 80%1 x 1 @ 90% Complete for time:15 Full Cleans15 Bar Facing Burpees 15 Push Press15 Bar Facing Burpees 15 Clusters15 Bar Facing Burpees (135/95)

Complete For Time:100m Run200m Run300m Run400m Run -Rest 2 Minutes- 200m Run400m Run600m Run800m Run -Rest 2 Minutes- 300m Run600m Run900m Run1200m Run

Power Snatch + 2 Hang Squat Snatch 5 x 1 starting @ 60%, add weight each set Complete for time:50 Box Jump Overs40 Burpees 30 DB Snatch 40/2520 Deadlifts 185/12510 SDLHP 135/95

Jerk From Racks4 x 2 @ 80% of 1rm jerk Front Squats 4 x 3 @ 80% of 1rm front AMRAP 2 Minutes 7 Thrusters @ 45/357 Pull Ups AMRAP 2 Minutes7 Thrusters @ 95/657 Chest To Bar Pull AMRAP 2 Minutes 7 Thrusters @ 135/957 Muscle Ups *1 Minute rest between AMRAPs

AMRAP – 24 Minutes *50 Calorie Buy-In*3 Full Cleans @ 70% of 1rm clean20 Russian Swings 70/533 Rope Climbs

Full Clean1 Rep @ 90%Hang Power Clean, 2 Minutes Max Reps @ 60% of 1rm clean-1 min rest-Hang Squat Clean, 2 Max Reps @ 60% of 1rm clean Complete 21-15-9 reps for time:21 Deadlifts (225/135)15 Thrusters (135/95)9 Rope Climbs

Barbell Step Ups4 x 16 (8 per leg) @ 50% of your 1rm clean & jerkYTW’s4 x 10 (10# plates or 5# plates) Strict Chin Ups4 x 10DB Box Jumps3 x 8

Complete the cycle 5x:1 Power Snatch + 2 Hang Squat Snatch @ 60% of your 1rm full snatch Back Squat 4 x 5 @ 70% of 1rm back squat Complete for time:50 Turkish Get Ups (right)50 Turkish Get Ups (left)

Power Clean5 x 1 @ 70% of your 1rm Clean Front Squat4 x 3 @ 80% of your 1rm Front Squat Shoulder Press (strict) 3 x 10Set 1 – 115/75Set 2 – 135/95Set 3 – 155/105Complete 600m Row for time