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2/16/15

2/16/15
A.

Every minute, on the minute, for 8 minutes:

Strict Shoulder Press x 1 rep

Loads per set (by %): 55, 65, 70, 75, 80, 85, 90, 95,

Then rest two minutes before starting…

Every 2 minutes, for 6 minutes (3 sets) of:

Strict Shoulder Press x 1 rep @ 101-105%

Please compare your results to January 6, 2015.

B.

Complete as many rounds and reps as possible in 7 minutes of:

7 Strict Handstand Push-Ups or L-Seated Dumbbell Press

7 Ring Dips

7 Burpees

2/13/15

2/13/15
A.

Every two minutes, for 16 minutes (8 sets of):

Overhead Squat x 3-4 reps

Build in weight over the course of the 8 sets.

B.

5 rounds for time of:

200 Meter Shuttle Run

15 Overhead Squats (95/65 lbs)

C.

Every two minutes, for 6 minutes (3 sets):

Single Arm Dumbbell Row x 10-12 reps each arm

2/12/15

2/12/15
A.

Every 2 minutes, for 16 minutes (8 sets):

Strict Shoulder Press x 2-3 reps

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

B.

Every minute, on the minute, for 21 minutes:

Minute 1 – Russian Kettlebell Swings x 15 reps

Minute 2 – Push Press x 15 reps

(choose a weight that will challenge you in sets 4 & 5)

Minute 3 – Double-Unders x 40-50 reps

2/11/15

2/11/15
A.

Five sets of:

Clean x 1.1.1

(rest 10 seconds between singles)

Rest 3 minutes

Build over the course of the five sets to today’s heavy triple.

B.

For time:

Row 1000 Meters

50 Pull-Ups

30 Thrusters (95/65 lbs)

2/9/15

2/9/15
A.

Every two minutes, for 12 minutes (6 sets):

Back Squat

*Set 1 – 5 reps @ 55%

*Set 2 – 5 reps @ 65%

*Set 3 – 3 reps @ 75%

*Set 4 – 2 reps @ 85%

*Set 5 – 2 reps @ 90%

*Set 6 – 1 rep @ 95%

Then rest two minutes before starting…

Every 3 minutes, for 6 minutes (2 sets) of:

Back Squat x 1 rep @ 101-105%

B.

For time:

50 Wall Balls (20/14 lbs)

25 Toes to Bar

40 Wall Balls

20 Toes to Bar

30 Wall Balls

15 Toes to Bar

2/7/15

2/7/15
In teams of two, alternating complete rounds, complete as many rounds and reps as possible in 15 minutes of:

7 Burpees Over Barbell

7 Thrusters (155/105 lbs)

7 Chest-to-Bar Pull-Ups

Rest until the running clock reaches 20:00, and then…

In teams of two, alternating complete rounds, complete as many rounds and reps as possible in 15 minutes of:

9 Box Jump-Overs (24″/20″)

9 Push Press (155/105 lbs)

9 Ring Dips

2/6/15

2/6/15
A.

Every two minutes, for 16 minutes (8 sets):

Back Squat

*Set 1 – 5 reps @ 55%

*Set 2 – 5 reps @ 65%

*Set 3 – 3 reps @ 75%

*Set 4 – 2 reps @ 85%

*Set 5 – 2 reps @ 90%

*Set 6 – 1 rep @ 95%

*Set 7 – 2 reps @ 90%

*Set 8 – 1 rep @ 90%

B.

3 rounds for time of:

Row 500 Meters

10 Hang Squat Cleans (155/105 lbs)

10 Alternating Front-Racked Reverse Lunges (155/105 lbs)

2/5/15

2/5/15
A.

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

Snatch x 1.1

(rest 10 seconds between singles)

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

B.

For time:

5 Power Snatches (155/105 lbs)

10 Box Jump-Overs (24″/20″)

10 Power Snatches (145/100 lbs)

20 Box Jump-Overs (24″/20″)

15 Power Snatches (135/95 lbs)

30 Box Jump-Overs (24″/20″)

Athletes may only use one barbell, and must switch out their own weights.

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2/4/15

2/4/15
A.

Every 2 minutes, for 18 minutes:

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

Minutes 3-4, 9-10 & 15-16: 45-60 second Nose-to-Wall Handstand Hold or Handstand Walk x 10 meters

Minutes 5-6, 11-12 & 17-18: 45-60 seconds of Hollow Rocks or Holds (accumulated)

B.

Every 5 minutes, for 25 minutes (5 sets), complete as many reps as possible in 3 minutes of:

10 Burpee Box Jumps

200 Meter Shuttle Run

Max Reps of Bar Muscle-Ups – or – Chest-to-Bar Pull-Ups – or – Pull-Ups

Rest 2 minutes, and repeat when the clock strikes the next five-minute interval for a total of five sets.

2/3/15

2/3/15
A.

Every two minutes, for 16 minutes (8 sets of):

Front Squat x 3-4 reps

Goal is to increase load used last week.

B.

For time:

Row 1000 Meters

75 Kettlebell Swings

50 Wall Balls

C.

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