(248) 860-2898

11/30/13

11/30/13
BBG

Low Hang Clean (2″ from floor) + Jerk: 15 mins to work to a heavy single

Conditioning

3 rounds for time of:

3 Rope Climbs 15′/ 9 Strict Pull-ups

30 TTB

15 OH BB Lunges 115/75#

11/29/13

11/29/13
Strength

4X3/6 FS/BS @ 94% of 11/26/13

Conditioning

8 Rounds for time of:

50m Shuttle run (25m down and 25m back)

10 Burpees

50m Shuttle run (25m down and 25m back)

20 Split Jumps

11/28/13

11/28/13
With a 17 minute running clock:

15 Back Squats 135# / 95# (from ground)

20 Handstand Push Ups

25 Box Jump Overs 24″ / 20″ (facing box only)

30 Deadlifts 135# / 95#

25 Bar Facing Burpees

20 Calorie Row

15 Overhead Squats 135# / 95#

*Record time after end of overhead squats

15 Back Squats 205# / 125# (from ground)

20 Handstand Push Ups

25 Box Jump Overs 24″ / 20″ (facing box only)

30 Deadlifts 205# / 125#

25 Bar Facing Burpees

20 Calorie Row

15 Overhead Squats 205# / 125#

*Record total reps completed at the end of 17 minutes

11/27/13

11/27/13
BBG

15 mins to establish a 1RM of the following complex: High-hang clean + 2 Jerks

Conditioning

12 minute AMRAP of:

25 KB Swings 24/16kg

10 Front Rack BB Stepups 20″ (5l/5r) 115/75#

15 T2B

11/26/13

11/26/13
Strength

6X3/6 FS/BS @ 90% (of 1RM Front Squat) – rest 3-4 min between sets and increase rest each set as needed.

Conditioning

5 rounds for total reps of:

:20 ME Thrusters 95/65#

:20 ME Pullups

:40 Rest

11/25/13

11/25/13
BBG

15 minutes to establish a 1RM Hi-hang Snatch

Conditioning

20 min Amrap:

30 Double Unders

20 Wall ball (20/14)

10 Hang Power Clean (115/75)

11/23/13

11/23/13
“The Fate Total”

With a 50:00 running clock:

0:00-10:00 Establish a 1RM Snatch.

10:00-20:00 Establish a 1RM Clean & Jerk.

20:00-30:00 Establish a 3RM Front Squat.

30:00-35:00 Cleanup.

35:00-50:00 15:00 “Cindy” (AMRAP of: 5 Pull-ups, 10 HR Push-ups, 15 Air Squats)

Score is total of weight for Snatch, Clean & Jerk, and 3RM Front Squat, plus total reps for 15:00 Cindy.

11/22/13

11/22/13
Strength

6X3/6 FS/BS @ 94% of 11/19/13

Conditioning

3 rounds for time of:

7 Muscle-Ups

10 Power Clean & Push Jerks 155/105#

11/21/13

11/21/13
Strength

1a) 4X5 Push Press – absolute heaviest possible (work to 5RM), rest 60 sec.

1b) 4X5 Bent Over Row – heaviest possible, rest 90 sec.

Conditioning

3 rounds for time of:

5 Deadlifts 315/225#

10 HSPU

20 Lateral Over-the-Box Jumps 24/20″

11/20/13

11/20/13
BBG

15 mins to establish a 2RM Hang Clean (below the knee) + Jerk

Conditioning

15 min AMRAP

30 Overhead BB Lunges 115/75#

10 Burpees