05/17/16

A) Push press Week 3 B) EMOM 10 Elbow prehab C) “Nasty Girls” 3x 50 squats 7 mu 10 hpc

05/16/16

A) Back squat Work up to 97.5% for 2 B) Speed back squat 6×3 @ 65% C) Pause front squat 3rm with 3 second pauses D) AMRAP 13 50 air squats 50 lunges 50 box jumps 50 wall balls Amrap kb thrusters

05/13/16

A) EMOM 10 Snatch complex B) EMOM 10 Snatch deadlift C) 30-20-10 Wall balls T2b EXTRA Posterior chain

05/12/16

EMOM 30 Choose your own adventure!

05/11/16

A) Snatch Heavy single B) Clean and jerk Heavy single C) AMRAP 12 1 minute max rep thrusters, 95/65# 1 minute max rep burpees 2 minutes max rep thrusters 2 minutes max rep burpees 3 minutes max rep thrusters 3 minutes max rep burpees EXTRA A) Farmer walk B) Handstand practice

05/10/16

A) Push press Week 2 B) EMOM 10 Odd: pendlay rows Even: dips C) 5x 6 squat cleans, 185/125 12 pull ups 24 double unders EXTRA Rowing -5x 750m sprints -2 minute rests

05/09/16

A) Back squat Work up to 95% for 2 B)Speed squat 5×3 @ 67.5% C) Pause front squat 3-sec hold at bottom 60/70/80% x3 Extra Run 1k 30 push ups 40 air squats 50 double unders Row 1k 50 double unders 40 air squats 30 push ups Run 1k

05/06/16

A) Snatch complex Build to heavy set B) Snatch pulls Work up to 100% 1RM C) AMRAP 7 15 overhead squats 30 double unders EXTRA Posterior chain

05/05/16

EMOM 30 1) Cardio – Row, Bike, Run, or Burpees. Double-unders are not an option. Pick a Distance or Caloric output that leaves you with about 40-50 seconds of work on each round. 2) Skill – Push-ups, Pull-ups, Toes-to-bar, Handstand Walks, Double-unders, Muscle-ups, etc. This should be up to about 10-20 seconds of work (30 seconds if you’re working Double-unders). …

05/04/16

A) Snatch Heavy single B) Clean & jerk Heavy single C) 20-15-10-5 Thrusters Double unders 200m run EXTRA A) Farmer walk B) Handstand practice