8/20/2014

Strength
Deadlift
1RM for the day

Conditioning
7m EMOM
3 Squat Cleans @ 75%

Extra Work
Front Squat
7×5 Across

8/19/2014

Conditioning
1. Row
500m for time

2. “Strict Press Biathlon”
800m Run
21 Unbroken Strict Press (115/75)
800m Run
18 Unbroken Strict Press (115/75)
800m Run
15 Unbroken Strict Press (115/75)
*130m Run penalty must be completed any time the strict press is broken
30m Time Cap

After warming up, complete a 500m row for max effort. You should be very warm before doing this – the heart rate should be pretty high, and the legs/back should be ready to go hard.

After recovering, start the Strict Press Biathlon. There shouldn’t be too much warm-up needed for this. You must run a penalty lap each time you break up a set of 21, 18, or 15 Strict Presses. Breaking up the set means you can’t do another rep, so you can rest in the front rack if you want. Definitely consider strategy for this workout, and scale the Strict Press weight for something you can do for at least 10 unbroken reps. 800m run is out the garage, 3 laps, and in the garage.

8/18/2014

Strength
Front Squat
5×7 Across

Conditioning
“Karabel”
10 Rounds
3 Power Snatches (135/95)
15 Wall Balls (20/14)

8/16/2014

Conditioning
“Eva”
5 Rounds
800m Run
30 KB Swings (53/35)
30 Pull Ups
45 min time cap

Today we’ll take on the benchmark workout “Eva.” There is a partner option; however, many of you can and should do this as individuals. KB Swings should be done overhead to get Rx – only do these if you’re comfortable with that weight. The partner option will be done by both people running a 400m run together, then breaking up the KB Swings and Pull Ups half and half. Bring your running shoes and a water bottle!

8/15/2014

Strength
Back Squat
10×3 Across

Conditioning
5 Rounds
8 Toes to Bar
8 DB Thrusters
14 DB Walking Lunges

Extra
10 Rounds
250m Row
1m Rest

Find a weight for the DB Thrusters and DB Walking Lunges that you can maintain for the whole workout. There is no Rx today, but a solid weight for guys is about 30-35, and 20-25 for ladies.

8/13/2014

Strength
Deadlift
Work up to 3RM

Conditioning
14m EMOM
Odd: 7 Deadlifts @ 70% 3RM
Even: 200m Run

Extra
Back Squat
7×5 Across

8/12/2014

Strength
Clean and Jerk
Movement review, work up to about 70% 1RM

Conditioning
Double Grace
60 Clean and Jerks (135/95)

Power Clean and Push Jerk is the preferred method here. Strategy is key – think about how you’ll pace this workout and how you’ll break up your sets.

8/11/2014

Strength
Back Squat
5×7 Across

Conditioning
“Jackie”
1,000m Row
50 Thrusters (45)
30 Pull Ups
15m Time Cap

Extra
Snatch
Establish 1RM for the day

8/9/2014

Conditioning
20m AMRAP
6 Power Cleans (185/135)
12 Burpees
18 Toes to Bar
200m Run

Scale Toes to Bar to Sit Ups if needed. Try to find a pace so you’re moving the whole 20 minutes – don’t go out too hard and die 10 minutes in.

8/8/2014

Strength
Front Squat
10×3 Across

Conditioning
21 Front Squats (135/95)
21 KBS (70/53)
400m Run
15 Front Squats (135/95)
15 KBS (70/53)
400m Run
9 Front Squats (135/95)
9 KBS (70/53)
400m Run
15m Time Cap

Extra
Snatch Complex
5 sets of 3 Quick Single Power Snatches + 3 BTN Snatch Grip Push Press
and
Chest to Bar Pull Ups
3 sets of max unbroken C2B Pull ups, rest 2 min between sets