(248) 860-2898

2/29/16

2/29/16
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

2/27/16

2/27/16
In teams of two, complete the following as quickly as possible, partitioning the reps as you see fit:

Row 2000 Meters

25 Power Cleans (155/105 lbs)

50 Push-ups

75 Box Jump-Overs

50 Push-ups

25 Power Cleans

Row 2000 Meters

2/26/16

2/26/16
WORKOUT 16.1

Rx’d

Complete as many rounds and reps as possible in 20 minutes of:

25-ft. overhead walking lunge

8 bar-facing burpees

25-ft. overhead walking lunge

8 chest-to-bar pull-ups

Men lunge 95 lb.

Women lunge 65 lb.

Scaled

Complete as many rounds and reps as possible in 20 minutes of:

25-ft. front rack walking lunge

8 bar-facing burpees

25-ft. front rack walking lunge

8 jumping chin-over-bar pull-ups

Men lunge 45 lb.

Women lunge 35 lb.

2/25/16

2/25/16
A.

Take 10 minutes to practice Jerk Footwork and Jerk Technique Drills

B.

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

Clean & Jerk

(rest 10 seconds between singles)

C.

Complete as many reps as possible in 5 minutes of:

Squat Clean & Jerk (165/110 lbs)

2/23/16

2/23/16
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

2/22/16

2/22/16
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%

B.

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

7 Strict Handstand Push-Ups

7 Ring Dips

7 Burpees

2/19/16

2/19/16
A.

Every 2 minutes, for 18 minutes:

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

(OR Low Ring Muscle Up Progression x 5-6 reps)

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

(Handstand Wall Runs if you don’t have handstand walks yet)

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

L-Sit Hold x 45 seconds accumulated time

Scaled:

Every 2 minutes, for 18 minutes:

Minutes 1-2, 7-8 & 13-14: 6-8 Ring Rows + 6-8 Ring Dips

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

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

45-60 seconds of Hollow Rocks or Holds (accumulated)

B.

Three sets, for max reps/calories of:

3 Minutes of Assault Bike or Rowing (for Max Calories)

2 Minutes of Strict Handstand Push-Ups

1 Minute of Strict Pull-Ups

Rest 3 minutes

2/18/16

2/18/16
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.

Five rounds for time of:

Row 500 Meters

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

2/17/16

2/17/16
A.

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

Clean x 1.1

(rest 10 seconds between singles)

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

B.

Complete as many rounds and reps as possible in 10 minutes of:

5 Power Cleans (185/135 lbs)

10 Burpees Over the Barbell

15 Chest-to-Bar Pull-Ups

2/16/16

2/16/16
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