(248) 860-2898

7/31/13

7/31/13
BBG

12 minutes to work to a near maximal complex of: Push Press + Push Jerk + Split Jerk (from rack).

Conditioning

3 rounds for total time of:

9 HSPU

50 KBS 24/16kg

9 Bar Muscle-Ups or C2B Pull-Ups

Rest 2 minutes between rounds.

7/30/13

7/30/13
Strength

Back squat: 1X8@65%, 1X8@70, 1X6@80%, 1X6@85% – rest 2 minutes.

Conditioning

4 rounds:

400m Run

5 Front squats @ 70%

Rest 1:1

For total working time.

Note: Racks should not be used for front squats.

7/29/13

7/29/13
BBG

1) 15 minutes to establish a 1RM 2 Position Hang Snatch (low hang-2″ from floor- to the hang at the top of the knees).

2) 3X1 2 Position Hang Snatch @ 90% of 1RM from #1 – rest 90 sec.

Conditioning

7 rounds for total reps of:

2 minute AMRAP of-

30 Double-Unders

ME C2B Pullups (15 rep cap)

ME Burpees

*Rest 1 minute.

Notes: The cap on C2B Pullups is 15 reps. These reps do not have to be unbroken. Once you hit this cap, immediately drop down and perform ME Burpees with the remainder of the 2 minute cycle.

7/27/13

7/27/13
Strength

15 minutes to establish a 3RM Front Squat

Conditioning

Run 800m

15 T2B

20 KB Swing 32/24kg

Run 400m

20 T2B

25 KB Swing 32/24kg

Run 200m

25 T2B

30 KB Swing 32/24kg

For time.

7/26/13

7/26/13
Strength

HBBS: 1X10@60%, 1X8@70%, 1X8@75%, 1X8@80% – rest 2 minutes

Conditioning

3 rounds:

6 Front Squats @ 70%

18 V-Ups

36 Split Jumps

For time.

Note: Fronts Squats must be taken from the floor.

7/25/13

7/25/13
Strength

5×5 Push Press, rest 2 min.

Conditioning

Alternating Tabata of:

Ring Dips

Ab-Mat Situps

Notes: This is 16 total alternating rounds of 20 seconds of work followed by 10 seconds rest. For Ab-Mat Situps the movement begins with hands touching the floor overhead, and finishes when both hand touch the feet after coming to a upright seated position.

7/24/13

7/24/13
BBG

1) 15 minutes to establish a 2RM Pause Clean (pause three counts at the bottom of the knee) & Jerk.

Note: Reps do not need to be touch and go; however, re-grip should happen immediately. Make sure to pause for three full counts (3 seconds) each rep.

2) 3X3 Pause Clean & Jerk @ 90% of 2RM from #1 – rest 90 sec.

Conditioning

3 rounds for total time:

50 KBS 24/16kg

25 HR Push-ups

*Rest 2 minutes between each round.

7/23/13

7/23/13
Strength

HBBS: 1X10@60%, 1X8@65%, 1X6@70%, 1X6@75%, 1X6@80% – rest two minutes.

Conditioning

For time:

50 Burpees

20 Front Squats @ 70%

50 Burpees

Notes: Fronts Squats must be taken from the floor.

7/22/13

7/22/13
BBG

1) 15 minutes to establish a 3RM Pause Snatch (pause three counts at the bottom of the knee).

Note: Reps do not need to be touch and go; however, re-grip should happen immediately. Make sure to pause for three full counts (3 seconds) each rep.

2) 3X3 Pause Snatch @ 90% of 3RM from #1 – rest 90 sec.

Conditioning

5 rounds for reps of:

20 sec. ME Push Press 115/75#

10 sec. Rest

20 sec. ME C2B Pull-ups

10 sec. Rest

40 sec. ME Burpee Box Jumps 24/20″

20 sec. Rest

7/20/13

7/20/13

BBG

12 minutes to establish a 1RM Clean & Jerk.

Strength

12 minutes to establish a 3RM Front Squat.

Conditioning

“Amanda”

9-7-5 of:

Muscle-Ups

Snatches (full) 135/95#

For time.

or

18-14-10

Ring Dips

9-7-5

Snatches (full)