Monday 6-1-15

1.

20 mins to establish 1RM squat

2.

"Jump and swing"

50 lb swings 

50 box jumps

(10 min cap)

Athletes may partition reps however they want. 

Friday 5-29-15

1.“Nate″. Complete AMRAP in 20 minutes of:

2 muscle up

4 HSPU

8x KB swing (70/53/35)

2.

5 rounds

100 m sprint

2 min rest

Thursday 5/28/15

1.

8 min emom

3 hang (mid thigh)squat snatches (don't have to be touch and go)

2.

4 rounds 

45 double unders

30-front rack walking lunges, (95#/65#)

15-KB swings 

rest 1 minute

Wednesday 5-27-15

1.

Back Squat

15 mins to establish a 5 rep max

2.

4rounds

400m run

10 Power Cleans

(115/185)

Tuesday 5/26/15

1.

20 mins to establish 

3 rep max deadlift

2.

3 rounds 

20 box jumps

15 toes to bar 

Monday 5-25-15

Friday 5-22-15

1.

1000m row

Rest as needed

2.

30 power cleans for time (115/155)

Thursday 5/21/15

1.

7 rope climbs for time 

(5 min cap)

2.

5 rounds 

5 thrusters 95/135

10 pull ups

Wednesday 5-20-15

1. 

Hang clean + Split jerk: 10 rounds – Every 2 minutes, complete:

-3x hang clean + 1x split jerk (Work up to a max for the day)

*The jerk is done after the 3rd hang clean.

2.

 Push press: Work up to a max for the day.

3.

700 meter row

Tuesday 5/19/15

1.

10 min emom

odd-3 power cleans (225/135)

even-3 muscle ups

2.

4 min amrap

3 hspu

6 air squats

9 sit ups

-2 min rest-

4 min amrap

9 sit ups

6 air squats

3 hspu

Monday 5-18-15

1. 

Front squats 

5x3

2.

10 rounds 

100m sprint 

(Rest as neede between rounds)

Friday 5-15-15

1.

"Fight Gone Bad!"

Three rounds of:

Wall-ball, 20 pound ball, 10 ft target (Reps)

Sumo deadlift high-pull, 75 pounds (Reps)

Box Jump, 20" box (Reps)

Push-press, 75 pounds (Reps)

Row (Calories)

In this workout you move from each of five stations after a minute.The clock does not reset or stop between exercises. This is a five-minute round from which a one-minute break is allowed before repeating. On call of "rotate", the athletes must move to next station immediately for best score. One point is given for each rep, except on the rower where each calorie is one point.

2.

Muscle up practice 

Thursday 5/14/15

1.

Snatch Balance

5x3

2.

20 min am rap 65 pound Power snatch, 12 reps

10 Push-ups

Paleo Mashed Potatoes??

Wednesday 5-13-15

1.

Lurong Summer Test Benchmark

Part A- 5 Minute AMRAP:

You have 5 minutes to complete as many rounds and repetitions of the following:

5 Box Jump Overs

10 Toes to Bar 

Athletes must then rest for 3 minutes before moving on to Part B.

Part B- 3 Minute AMRAP:

Squat Clean Thrusters / GroundtoOverhead

(155/95/55)

2.

Sumo Deadlift

7x7

Tuesday 5/12/15

1.

Push Press

7x7

2.

15 min amrap

25 burpees

15 back squats (115/155) no rack

Monday 5-11-15

1.

10 min EMOM

-1x high hang snatch + 1x hang snatch(just above knee) + 1x snatch  (Increase load each round, so the 10th set is a max for the day)

2.

“Fran”

21-15-9

Thristers (65/95)

Pull-ups

Friday 5-8-15

1.

Back Squats

exactly 15 mins to establish a 1RM Back Squat

2.

in teams of 3 (leapfrog style)

13 min amrap

7 Box Jumps (24/30)

7 Power Snatch (45/75)

7 toes to Bar 

Thursday 5/7/15

1.

3min amrap double unders

2.

5 rounds

5 thrusters (75/115)

2 rope climbs

Squats!

Wednesday 5-6-15

1.

5 rounds for time of:

15 kettlebell swings

15 deficit push-ups, hands on 25-lb. plates

Run 400 meters

2.

Foam roll 

Tuesday 5/5/15

1.

15 mins to establish 1rm snatch

2.

3 rounds 

50 sumo deadlift high pull(45/75)

10 bar facing burpes 

Monday 5-4-15

1.

15 mins to establish 1rm clean and jerk. 

2.

"Baseline"

500m row

40 squats

30 sit ups

20 push ups

10 pull ups