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Monday – 5/16

A.) Every 2 minutes for 10 minutes (5 sets): 2 OHS – build each set B.) 8 rounds, 20 seconds per station of: Pull ups (C2B if you can or scale down as necessary) -Rest 10 sec Double Under -Rest 10 sec Kettlebell Swing (70/53) -Rest 10 sec Double Under -Rest 10 sec *one round is from top to bottom, 2 minutes. Score total reps completed per round Post workout: Snatch Grip DL: 3 x 3 – this should be at or slightly above your max snatch weight Weighted plank: 3 x 1:00

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Friday – 5/13

A.) 1RM Clean & Jerk for the day (any style) B.) 12 min AMRAP 1-mile run Clean & Jerk – max reps at 75% of A *Scale: 800m run (if mile time is over 10min) – giant rock just past the fork in the towpath **Score mile time and reps completed

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Wednesday – 5/11

A.) Front Squat: 3RM - see if you can add 5-10# from last time B.) 12 minute AMRAP 3 Hang Power Snatch (115/75) 6 Lateral Burpee over Barbell 9 Front Rack Lunges (L+R=2) – yes I know its uneven… its okay C.) 3 x 200m sled drag – from the drain outside the garage door to the fence and back = 200m

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Tuesday – 5/10

A1) Dead Lift: 5 x 5 – build to a heavy 5 for the day over the course of 5 sets.  Start at 65% of last week’s 3RM A2) Pull ups: 3 x ME (kipping, butterfly, banded, ring rows) *superset with the first three sets of dead lift. B.) 2 rounds for time 40 Ab mat sit ups 400m run 20 T2B 400m run 10 Barbell Rollout (evil wheel) - https://www.youtube.com/watch?v=YC2ZGqgJWcY 400m run

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Monday – 5/9

A.) Hang Snatch (power or squat): 5 x 2 – work to something you can handle for a double B.) Snatch Grip DL: 3 x 3 – Use your 90-100% 1RM snatch or a weight that allows for you to maintain a solid shoulder position. If you are unsure of your 1RM just add 10-20# from part A. C.) 5 rounds for time: 10 Push Press (115/75 | 75/45) 15 Box Jumps (24/20) 30 Double Unders (90 singles) *goal: 10 minutes

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Wednesday – 5/4

A.) Dead Lift: 3 RM B.) As many reps as possible of each movement, score total reps Front Squat (155/105) – 3 min Burpee Box Jump (24/20) – 3 min Row Calories – 3 min Front Squat (155/105) – 1 min Burpee Box Jump (24/20) – 1 min Row Calories – 1 min *no rest between any of the movements, move immediately into the next movement

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Tuesday – 5/3

A.) 10 minute AMRAP 5 Power Cleans (155/105) 5 Muscle ups *scale option 1: 10 Dips (rings, box, bench, banded) *scale option 2: 3 transitions + 3 Ring dips B.) 3 Rounds, not for time – gymnastics 5-10 Shoulder taps (L+R = 1) – I’ll post a video about this later tomorrow 10 V-Up 3-5 Kip swing + kip hop + Kipping Pull up (or C2B) Cashout: 2 x 20 (total) Reverse barbell lunge

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Monday – 5/2

A.) Lifting: 5 sets of the following complex: 1 Hang Power Snatch + 1 Power Snatch + 1 Overhead Squat B.) For time: “Fran” 21-15-9 Thruster (95/65) Pull up *goal: beat your previous Fran time if you have one

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