Monday November 15, 2021

Assault Runner

5:00 Easy Warm-up

Then:

4x 1:30 Hard, 0:30 Easy

Rest 2 mins, then:

4x 1:00 Hard, 0:30 Easy

Rest 2 mins, then:

4x 0:30 Hard, 0:30 Easy

Rest 2 mins, then:

4x 0:20 Hard, 0:10 Easy

Then:

5:00 Easy Cool Down

Hard = 900-1000

Easy = 700-800

Monday November 8, 2021

Rowing Intervals

50-40-30-20-10 Calories

Rest 1:00 between efforts

Increase output each round

+

3 Sets of:

8 DB Deadlifts (2x 50#)

30-ft DB Farmer's Carry

8 Toes to Bar

30-ft DB Farmer's Carry

Rest as needed between Sets.

+

3 Sets of:

15 Toes to Bar

Then:

9-6-3 reps of:

Deadlifts

Burpees

Then:

15 Toes to Bar

Rest 3:00 between Sets

Deadlift Weights: Set 1: 185, Set 2: 225, Set 3: 275-lbs

Results:

2:25, 1:47, 1:15, 0:47, 0:19

+

Done

+

2:30, 2:30, 2:53

Saturday November 6, 2021

Clean & Jerk

Every 1 min for 7 mins

2 Clean & Jerks, building

(up to 255-lbs)

Then:

Front Squat

3-3-2-2-1-1, building 

(up to 345-lbs)

Then:

2 Sets of: 

15 Wall Balls (30#)

15 Pull-ups

Rest 1:00 between Sets

(:51, :48)

Rest 3 mins, then:

2 Sets of:

15 Wall Balls (20#)

15 Chest to Bar Pull-ups

Rest 1:00 between Sets

(:51, :49)

Then:

Every 1 min for 5 mins

2 Rope Climbs

Friday November 5, 2021

Snatch Accessory Work

1. Sotts Press 3x3 (95-105-115)

2. Snatch Balance 3x3 (135-155-185)

Then:

Overhead Squat (up to 255)

6x2, Building to a Heavy Double

Then:

Snatch Accessory Work

1. Snatch Lift-off 3x1 (255-265-275)

2. Hang Snatch High Pull 3x2 (135-155-175)

Then:

Every 90-seconds for 9 minutes (6 Sets)

1 Snatch

3 Ring Muscle-ups

1 Snatch

(Building on the Snatch Weight)

(135-145-155-170-185-205)

Friday October 29, 2021

Bench Press 

5x2, building to a Heavy double 

(205-225-245-255-265)

Then:

For time: 

9-6-3 Devil's Press (2x 50#)

15 Toes-to-Bar after Each set

(3:01)

Then:

3 Rounds of:

2 Legless Rope Climbs

10 DB Bench Press (2x 50#)

10 DB Thrusters (2x 50#)

Rest 1:00 between Rounds

(1:10-1:11-1:10)

Thursday October 28, 2021

500-m Row @ Easy

500-m Ski-Erg @ Easy

Then:

Two sets of:

1000-800-600-400-200-meter Row

500-400-300-200-100-meter Ski-Erg

Rest 4 minutes between sets

Wednesday October 27, 2021

3 Waves of: 

3 Sets of: 

1 Power Clean

1 Squat Clean

1 Hang Squat Clean

1 Split Jerk

Rest 1:00 between Sets.

Rest 3:00 between Waves. 

(135-155-175, 195-215-225, 235-245-255)

Then: 

5 Sets of: 

5 Strict HSPU

15 Empty Barbell Strict Press

30-second Empty Barbell Overhead Hold

15 Empty Barbell Push Press

5 Kipping HSPU

Rest 2:00 between Sets. 

Then:

3000-m Assault Runner as:

6 Sets of:

300-m @ Moderate (mid-1000's)

100-m @ Easy (mid-high 800's)

100-m @ Fast (high 1200's-mid 1300's)

(15:35)