12.5.17

Warm Up

25-50-75-100-125 Unbroken dubs(10 minutes max)

Mobilize

A)

16 min emom

Min 1: 20/15 cal assualt

Min 2: 15 burpees

Min 3: 10 Strict HSPU (use abmat or pike on box to make sure you can get 10)

Min 4: 5 Squat Snatch 185/125

At 16 minutes: For time

5-10-15-10-5

Unbroken Front Squats (from floor) 185/125

5/3 muscle ups

B) Class

C) Not for time

2x

:30 ring support L-sit+30 ghd situps+:30 Hip ext hold with 45/35lb barbell behind neck

12.4.17

Warm Up:

Row 1500+4 min of :15/:45

Mobility

A) 5 rounds

12 Deadlifts

9 Hang Cleans

6 push Jerks

Row 20/15

205/135

B) Class

C) 6 rounds(18 min cap)

3 Muscle ups

40′ HSW

5 deadlifts 315/205

Rest 1 min

(rest may feel unnecessary but should be taken to keep movements as sharp as possible. Avoid wearing a belt.)

Accessory:

400m walking sled drag

3 rounds

20 hollow rocks

20 v-ups

12.1.17

Warm Up: 3x

40′ bear crawl+40′ walking lunge+40′ duck walk w barbell ovhd+20 cal row

Mobilize

A)1-rep-max snatch

B)1-rep-max clean and jerk

C)

12-min. AMRAP:

25 pull-ups
50-cal. row
100 overhead squats 45/45
50 box jumps 24/20
25 pull-ups

D) class or 1 hour weakness

Accessory: Yoga or Crossover symmetry

11.27.17

Warm up

15 min min Assault Bike+5 min :15/:45

Mobilize

A) 5×3 heavy hang squat cleans

B) 5×8/6 muscle up

C) class

D) up to one hour of weakness

11.25.17

Please see this as general programming. If you know you need to work on something else you should be doing that something else. This programming will build weaknesses and create strengths but, it will not deal aggressively enough with massive weaknesses. Make friends with your weakness and then kill it.

Warm up

5x

2 min row

100′ duck walk

100′ bear crawl

Mobilize

A) 2 min on 3 min off x 4

5 power snatch

10 power cleans

15 deadlifts

AMRAP HSPU’s w/remaining time

Round 1: 165/110

Round 2: 185/125

Round 3: 205/135

Round 4: 225/155

If you think you can’t get through…

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