17.02.14

5 sets:
120’ suicide sprint, 30’ increments (30’ out, 30’ back, 60’ out, 60’ back…)
-Rest as needed
+
5 rounds:
1 standing long jump for distance
20 jumping switch lunges
20 jump squats
1 standing long jump for distance
-Rest as needed

PM: Push/Pull, int + Push/Pull, vol + Gym battery + Core
A. For time:
30 ring muscle-ups
*First set AMRAP set.

B. 3 min AMRAP:
Double-unders w/ Zeus rope
-Rest 1 min
3 min AMRAP:
DB burpee over box (55/hand – 24″ box – 35/hand – 20” box)
-Rest 1 min
3 min AMRAP:
Double-unders
-Rest 1 min
3 min AMRAP:
Burpee box jumps (30″/24”)

C. 5 min AMRAP:
5 unbroken kipping handstand push-ups
2 unbroken power cleans (225/155)
-Rest 5 min
10 min AMRAP:
50’ double DB overhead walking lunges (50/hand – 35/hand)
100’ double-unders
10 DB squat snatch, alternating (50/35)
20 pistols, alternating
-Rest 5 min
5 min AMRAP:
5 unbroken kipping ring dips
2 unbroken power cleans (225/155)

D. Accumulate 3 min FLR on rings w/ consistent fractioning
+
Accumulate 90s/side single-arm FLR on rings w/ consistent fractioning

17.02.13

2 rounds:
1200m row @ 75%
400m row @ 85%
800m row @ 80%
-Rest 3 min

PM: Oly, int + BSq, pause + Lower muscle endurance + Grinder
A. 2 min AMRAP:
Power cleans (245/165)
-Rest 1 min
2 min to build to a max power clean
-Rest 1 min
2 min AMRAP:
Power cleans (245/165)
-Rest 1 min
2 min to build to a max power clean

B. EMOTM 10:
1st: 30s Russian KB swings (102/88)
2nd: 30s prowler push (grinder)

C. For time:
30 box jumps (24″/20”)
24 shoulder-to-overhead (115/75)
18 toes-to-bar
30 box jumps (24″/20”)
18 shoulder-to-overhead (185/125)
18 toes-to-bar
30 box jumps (24″/20”)
12 shoulder-to-overhead (225/155)
18 toes-to-bar
30 box jumps (20”)
6 shoulder-to-overhead (275/185)
18 toes-to-bar
*Cap at 12 min.
+
(Rest as needed – 1 min easy bike intervals during rest)
+
5 min AMRAP:
Reverse sled drag at consistent effort/moderate weight

17.02.11

3 sets:
100m row @ 90%
400m roll-off/roll-on
100m row @ 90%
300m roll-off/roll-on
100m row @ 90%
200m roll-off/roll-on
100m row @ 90%
100m roll-off
-Rest 3 min

PM: MAP, high %, mixed
A. Hang muscle snatch
5×3 touch-and-go; Rest 60s

B. Hang power snatch
5×3 touch-and-go; Rest 60s

C. EMOTM 10:
1st: 3 jerk dips (heavy)
2nd: 3 jerk balances
*Use different weights for each.

D1. Double overhand deadlift, no hook grip
3×10; Touch-and-go; Rest 30s
D2. Rack pulls from above-the-knee
3×5; Reset each rep; Rest 30s
D3. Swiss ball hamstring curls
3x60s AMRAP; Rest 2-3 min

E1. Double KB front squats
3×10; Tough; Rest 30s
E2. Double KB reverse lunges
3×10/leg; Tough; Rest 30s
E3. Reverse sled drag
3x60s AMRAP; Grinder weight; Rest 2-3 min

Sunday – MAP, low %
60 min @ 50-70%:
2:30 min AirBike
2:30 row
2:30 shuttle run, 50’ increments
30s plank
30s suitcase carry, left (70)
30s plank
30s suitcase carry, right (70)
30s plank