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2/26/15

2/26/15
A.

Every 10 minutes, for 40 minutes (4 sets), complete the following as quickly as possible:

400 Meter Shuttle Run

15 Burpees

15 Strict Handstand Push-Ups or L-Seated DB Presses

15 Strict Pull-Ups

15 Strict Ring Dips

B.

Every minute, on the minute, for 6 minutes:

Minute 1 – Lean Away Pull-Ups x 3-4 reps @ 4 second negative

Minute 2 – Bottom’s Up Kettlebell Carry x 25 yards each arm

2/25/15

2/25/15
A.

Every 2 minutes, for 10 minutes (5 sets):

Back Squat

*Set 1 – 6 reps @ 65%

*Set 2 – 4 reps @ 75%

*Set 3 – 2 reps @ 80%

*Set 4 – 2 reps @ 85%

*Set 5 – 1 rep @ 90%

followed by…

One set of:

Back Squat x Max Unbroken Reps @ 83%

B.

Every 3 minutes, for 15 minutes (5 sets) for times:

Row 250/200 Meters

8 Front Squats (175/115 lbs)

12 Toes to Bar

2/24/15

2/24/15
A.

Every 2 minutes, for 20 minutes (10 sets):

Snatch x 1 rep

Suggested loading per set (by %): 60, 65, 70, 75, 80, 85, 90, 90+, 95, 95+

B.

Complete as many rounds and reps as possible in 6 minutes of:

6 Snatches (155/105 lbs)

30 Double-Unders

2/23/15

2/23/15
A.

Every 2 minutes, for 18 minutes:

Minutes 1-2, 7-8 & 13-14: Muscle-Ups x Max Reps in 45 seconds

or Ring Dips 8-10 reps

Minutes 3-4, 9-10 & 15-16: Handstand Walk x 10 meters

or 3-4 Wall Walks

Minutes 5-6, 11-12 & 17-18:

Alternating Pistols x 16-20 reps

(if you’re proficient, add weight with a kettlebell)

B.

Every minute, on the minute, for 24 minutes (6 sets of each):

Minute 1 – Row 200/150 Meters

Minute 2 – 15 Kettlebell Swings (32/24 kg)

Minute 3 – 10 Thrusters (95/65 lbs)

Minute 4 – 12 Chest-to-Bar Pull-Ups or 6-8 Strict Pull-Ups

2/21/15

2/21/15
Complete as many rounds and reps as possible in 5 minutes of:

10 Box Jumps

10 Front Squats (135/95 lbs)

Rest 2 minutes

Complete as many rounds and reps as possible in 5 minutes of:

10 Wall Balls

10 Power Cleans (135/95 lbs)

Rest 2 minutes

Complete as many rounds and reps as possible in 5 minutes of:

10 Slam Balls

10 Burpees

2/20/15

2/20/15
A.

Deadlift

*Set 1 – 8 reps

*Set 2 – 8 reps

*Set 3 – 6 reps

*Set 4 – 6 reps

*Set 5 – 4 reps

*Set 6 – 4 reps

Rest 2 minutes

Build load every set.

B.

Complete rounds of 30, 20 and 10 reps for time of:

30 Kettlebell Swings (70/53 lbs)

30 Shoulder to Overhead (115/75 lbs)

30 Pull-Ups

20…

20…

20…

10…

10…

10…

2/19/15

2/19/15
A.

Take 10 minutes to practice Jerk Footwork and Jerk Technique Drills

Then….

Three sets of:

Jerk Balance x 3 reps

B.

Every two minutes, for 20 minutes (10 sets) of:

Clean & Jerk

(rest 10 seconds between singles)

Suggested loading per set (by %): 60, 65, 70, 75, 80, 85, 85, 90, 90, 90+

C.

Complete as many reps as possible in 5 minutes of:

Squat Clean & Jerk 165/110 lbs.

2/18/15

2/18/15
A.

Three sets of:

Weighted Strict Pull-Ups x 3 reps

Rest 30 seconds

Weighted Strict Supinated-Grip Pull-Ups x Max Reps with same weight

Rest 30 seconds

Strict Pull-Ups x Max Reps

Rest 30 seconds

Strict Supinated-Grip Pull-Ups x Max Reps

Rest 3 minutes

B.

Every 8 minutes, for 32 minutes (4 sets), complete the following as quickly as possible:

Row 500 Meters

300 Meter Shuttle Run

30 Push-Ups

Post times for each set.

2/17/15

2/17/15
A.

Every 2 minutes, for 10 minutes (5 sets):

Back Squat

*Set 1 – 6 reps @ 65%

*Set 2 – 4 reps @ 75%

*Set 3 – 2 reps @ 80%

*Set 4 – 2 reps @ 85%

*Set 5 – 1 rep @ 90%

followed by…

One set of:

Back Squat x Max Unbroken Reps @ 80%

(athletes are allowed only on full breathing cycle at the top of the lift –

exhale, inhale, brace and descend – once more rest is taken at the top,

the set is over)

B.

For time:

9 Thrusters (175/115 lbs)

18 Toes to Bar

7 Thrusters

14 Toes to Bar

5 Thrusters

10 Toes to Bar