13-12-17

A. Front Squat @ 3010; 4-5 reps; x5 – rest 2 min – build on last week
~during rest period perform adductor stretch/cossak hold 1 min/side

B. 8 Min AMRAP;
COMP
2…4…6…
Squat Clean Thruster @ 50/40kg
C2B Pullup

RX
2..4..6…
Squat Clean Thruster @ 40/30kg
Pullup

FITNESS
3…6…9…
Thruster
Ring Row

C. Single Arm Farmers Carry; 1min/side x 4

11-12-17

A. Deadlift @ 3210; 3-5 reps; x5 – rest 2 min – build on last week
~during rest period perform couch stretch 1 min/side
B. 20 MIN AMRAP
COMP
10 Hang Power Clean @ 80/50kg
10 HSPU
10 T2B
10 Bar Facing Burpee

RX
10 Hang Power Clean @ 60/40kg
5-10 HSPU
5-10 T2B
10 Bar Facing Burpee

FITNESS
10 KB Swing
10 Seated DB Press
10 Leg Lowering Abs
10 Burpee

06-12-17

A. Deadlift @ 3210; 5-6 reps; x5 – rest 2 min
during rest period perform couch stretch 1 min/side

B. FOR TIME

COMP
21-18-15-12
Power Clean @ 70/45kg
HSPU
C2B Pullup

RX
21-18-15-12
Power Clean @ 60/40kg
HSPU
Pullup

FITNESS
21-18-15-12
Power Clean @ 70/45kg
DB Press
Ring Row

05-12-17

7 min AMRAP
30 DU
15 HR Pushup
+
rest 2 min
+
7 min AMRAP
Row 300/200m
30 ABMAT Situp
+
rest 2 min
+
7 min AMRAP
Ski 20/15 Cal
15 T2B/Leg Lowering Abs
+
rest 2 min
+
7 min AMRAP
Bike 20/15 Cal
15 Burpee
+
rest 2 min
+
7 min AMRAP
10 LENGTHS gym shuttle run
20 Hollow Rocks

04-12-17

A. Front Squat @ 3010; 5-6 reps; x5 – rest 2 min
during rest period perform couch stretch 1 min/side

B. 13 Min AMRAP

COMP/RX
10 Alt. Leg. DB Stepup
10 DB Deadlift
10 DB Thruster
10 Wall Walk

FITNESS
10 Stepup
10 KB Deadlift
10 KB Goblet Squat
10 Inchworm

C. FLR 5 min

01-12-17

Competitor:
100/75 Cal Row
+
10 Rounds:
10 Wall-Ball Shots
10 Squat Cleans (50/35kg)
10 DB Slams

RXD:
75/50 Cal Row
+
10 Rounds:
10 Wall-Ball Shots
10 Squat Cleans (40/30kg)
10 Slam Balls (or DB Slams)

Fitness:
8 Rounds:
10 Wall-Ball Shots/Thrusters
10 Power Cleans
10 Slam Balls
+
50/30 Cal Row

30-11-17

Competitor:
400m Run/ski / 20/15 cal bike
30 Deficit HSPU
40 Box Jumps @ 20″
400m Run/ski / 20/15 cal bike
20 Deficit HSPU
30 Box Jumps
400m Run/ski / 20/15 cal bike

RXD:
400m Run/ski / 20/15 cal bike
30 Strict HSPU
40 Box Jumps @ 20″
400m Run/ski / 20/15 cal bike
20 Strict HSPU
30 Box Jumps
400m Run/ski / 20/15 cal bike

Fitness:
400m Run/ski / 20/15 cal bike
20 Pike Push-ups // Push-ups/Box push-ups)
40 Step-ups
200m Run/ski / 10/5 cal bike
20 Pike Push-ups
30 Step-ups
400m Run/ski / 20/15 cal bike