Three parts

Part A:

Thruster progression week 3

up 5/10/20 lbs based on current current 1 RM C&J

Part B:

6 min AMRAP

4 full Snatch (same weight as thrusters)

8 T2B

rest 3 mins

6 min AMRAP

200m run

20 push ups

Bear Complex X 2

Part A: Max strict pull ups

rest 3 minutes then EMOM 1/4 of the reps from Max effort for 7 minutes

Part B: On the 3 minute for 5 rounds

200M run then 2 bear complexes 95/65

Bear complex  = (1 full clean, 1 press, 1 back squat) X 7

 

Oly program:

A:	2 Touch and go Snatch MAX
B:	2 Rep MAX Power Jerk
C:	EMOM 7 Minutes @75% of 2 rep max for 3 reps
D:	Back Squat 5X8 @75%

#Basic

6 MU

36 WB 20/14/16/12

66 DU

4 RFT

Sunday Beauty!

18 min EMOM

1 st minute - Row 15/12 calories

2 nd minute - 10 T2B

3rd minute - 5 Full snatch 135/95/95/65

"It's time to work together"

"It's time to work together"

Accumulate as many reps as possible at each station

2 mins per stations

3 rounds totals

1- Med ball thruster pass

2- Med Ball twist pass

3 - Tire Flips

4 - Atlas stones over the shoulder (lightest one) / 30lbs Med ball or 20 lbs Med ball

 

Oly Program:

 

1 RM snatch

1 RM clean and Jerk

A little bit of everything

7 min AMRAP

5 C&J 185/125/135/95

10 C2B

rest 3 mins

7 mins of 

200m run

20 push ups

Your legs aren't that tired...

Part A: 6 min EMOM

1st minute 16 pistols

2 nd minute 8 MU

 

Part B:

21-15-9

Front squats at 155/105/115/85

Bar hop burpees

Oly Program:

A:	Pause Clean Below Knee + 2 Jerk MAX
B:	Strict Press 8x5 @ 40% of C & J
C:	Front Squat 3x8 @ 75%
D:	Plank- 40sec on 20 sec off x 10

Becca's Favourite:

 

1000m Run

100 air squats

100 sit-ups

100 lunge steps

1000M run

50 BJ overs

50 Med ball twists

50 Mountain climbers

1000M run

25 KBS 2/1.5/1.5/1

25 Goblet squats

25 KB sit ups

Deadlifts and Thrusters

Part A:

Thruster Progression week 2:

5 min EMOM of 5 thrusters

Up from last week based on the following table

up 20 lbs if 1 RM C&J is 250lbs +

up 10 lbs if 1 RM C*J is 185+

up albs if 1 RM is less then 185lbs

 

Part B:

12 min AMRAP

25 WB 20/14/16/12

15 dead lifts (same weight as thrusters)

5 MU

 

Oly program:

A:	Power Snatch 5x3 @ 75%
B:	Sntach Pull 4x3 @ 105%
C:	Behind the Neck Jerk 6x2 @ 80%
D:	Pause Back Squat 8x2 @ 85%

Circa 2014

Part A:

Pull up progression week 1

Establish Max strict pull ups/ banded if needed

Rest 3 minutes

EMOM 1/4 of those reps for the max set for 6 minutes

 

Part B:

Circa 2014

On the 90 seconds for 6 rounds

100m run

then 2 rounds of the following barbell complex

1 full clean

4 steps of lunge

1 push press

135/95/115/85

Sunday's 4 cycle met-con

 

8 Toes to Bar

8 front Squats 155/105

64 DU

Time to go Nutts

 

10 Handstand push-ups
250/185/205/155 pound Deadlift, 15 reps
25 Box jumps, 32/24/28/20 inch box
50 Pull-ups
100 Wallball shots, 20/14/16/12 pounds, 10'
200 Double-unders
Run 400 meters with a 45lb/35/35/25 plate

 

Oly Program:

 

1 RM snatch

1 Rm clean and jerk

Benchmark Nancy

Benchmark Nancy

 

Go get it!

 

400M run

15 OHS 95/65

New Progressions

New Progression

Part A 

5 min EMOM of 5 Thrusters

135/95/115/85

Part B: 

10 HDPU

10 Deads 225/155/185/125

4 rounds

 

Oly program:

A:	Narrow Grip OHS Technique/Flexiablity up to comfortable weight
B:	Pause Snatch Below Knee x2 MAX (2 sec)
C:	Split Jerk 8X3 @80% C & J
D:	Front Squat 4X3 @80%

More EMOM Maddness

More EMOM Maddness

For 28 Minutes

1st minute - 15 calorie row

2nd minute - 12 KBS 2/1.5/1.5/1

3rd minute - 12 C2B

4th minute - 48 DU

7 rounds

Power Clean test

 

Part A: On the 90 seconds 

1 power clean

Go up in weight every round for 8 rounds

Start at the weight of your last 5X5

 

Part B:

3 rounds for time

200m run

20 WB 20/14/16/12

20 push ups

 

Oly Program:

A:	2 Snatch Grip Push Press + 2 OHS Heaviest
B:	Snatch Pull 5X4 @85% of Snatch
C:	1 Clean Pull + 1 Hang Clean +1 Power Jerk MAX
D:	Back Squat 3X10 75%

A great day for CF

 

1 Mile run

50 push press 115/85/95/65

40 BJ overs

30 Hang cleans

20 ring dips

10 Fr squats

Dakota Prep

Part A: 

Work up to heaviest 2 rm pull up

Part B:

For time:

Row 1000m

21-15-9

Power snatch 95/65/75/55

hand release push ups

"Bring A friend Saturday"

"Bring A friend Saturday"

24 min AMRAP

Bear complex at 115/85/95/65 (switch as needed)

14 partner med ball twist passing to your partner

200 m run (both partners must run)

bear complex equals = 1 squat clean, 1 press, 1 back squat X 7

4 cycle Met-con Friday

"4 cycle met con Friday"

3 mins on 90 sec off

10 dead lifts at 225/155/185/125

100 m sprint

AMRAP WB 20/14/16/12