Wednesday 5.18.16
“Filthy Fifty” For time: 50 Box Jumps (24″) 50 Jumping Pull-Ups 50 Kettlebell Swings (35, 25#) 50 Walking Lunge steps 50 Toes to Bar 50 Push press (45, 35#) 50 Back extensions 50 Wallballs (20, 14#) 50 Burpees 50 Double unders
Tuesday 5.17.16
On The 3 Minute x 7 Rounds 7 Deadlift (245/165) 40 Double Unders 200 Meter Run Record Slowest and Fastest Time
Monday 5.16.16
1.Strength Build to a set of 3 Heavy Pause Front Squats 2 Second pause at the bottom 2.Conditioning 3 x AMRAP 2 20 V-UPS + 20 Arch Ups Time remaining max Front Squats (155/105) Rest 1 Minute Between Rounds Reference Links V-UPS – https://www.powermonkeyfitness.com/videos/core-abs/v-ups Arch-Ups (Supermans) – https://www.powermonkeyfitness.com/videos/core-posterior-chain/arch-ups
Friday 5.13.16
1.Clean A.2×2 Squat Clean at 85% B.2×1 Clean Deadlifts at 85%, pause for 2 seconds above the knee 2.“Helen” 3 RFT: 400m Run 21 KBS, 1.5-pood/1-pood 12 Pull ups
Thursday 5.12.16
1.Conditioning 5 RFT: 11 Power Snatches, 95/65 12 HSPU 2.Snatch 2×3 at 75% 3×2 at 80% 1×1 at 85%
Wednesday 5.11.16
1.Conditioning 1A.2 Rounds of: 800m Run 20 OHS, 115/80 20 GHDSU Rest 1 minute 1B.2 Rounds of: 15 GHDSU 50 Double Unders 10 SDHP, 115/80 Rest 1 minute 1C.2 RFT: 30 Double Unders 10 SDHPU, 115/80 20 Box Jump Overs, 24/20″ 2.Skill Work – Hand Stand Push up 5 sets of max unbroken reps, rest
Tuesday 5.10.16
1.Clean 5×3 Squat Cleans 2.Strength 3×3 Back Squat, Up to 80% 3.Conditioning 4 rounds for time of: 25-calorie row 16 chest-to-bar pull-ups 9 strict handstand push-ups
Monday 5.9.16
1.Back Squat 2×3, Up to 70% 3×2, Up to 75% 2.Conditioning AMRAP:12 250 M Row 5 Shoulder to Overhead (STOH) 115/75 10 Front Rack Lunges 115/75 15 KBS 53,35
Friday 5.6.16
1.Snatch EMOMx15 1 Power Snatch + Squat Snatch + OHS 2.Strength 2×10 Front Squats 3.Conditioning ” Diane” 21-15-9 Dead Lift 225/155 HSPU
Thursday 5.5.16
1.Conditioning 50-40-30-20-10 KBS, 1.5-pood/1-pood 50-40-30-20-10 Box Jumps, 24/20″ 1,000-800-600-400-200m Run