Rest Day
Mobility Day
Make Up Day
Goat Day
1-15-14
Skill
Power Clean
Complete for time
21 Power Clean, 115/80
9 Pull ups (chest to bar)
15 Power Clean, 115/80
7 Pull ups (chest to bar)
9 Power Clean, 115/80
5 Pull ups (chest to bar)
1-14-14
Complete 3 rounds for time:
75 Double Unders
50 Air Squats
25 Cals on Rower
Skills
10 x 1 Jerk Grip OHS w/5 second Pause at the bottom.
Always great to welcome people back to the team…
1-13-14
Front Squat
10×2 Pause Front Squats – pause for 3 seconds at the bottom of each rep.
Complete for time
10-9-8-7-6-5-4-3-2-1 reps:
1-2-3-4-5-6-7-8-9-10 reps:
Power Snatch, 95/65
Handstand Push ups
1-11-14
“Fight Gone Bad!”
Three rounds of:
Wall-ball, 20/14 pound ball, 10 ft target (Reps)
Sumo deadlift high-pull, 75/55 pounds (Reps)
Box Jump, 20″ box (Reps)
Push-press, 75/55 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.
1-10-14
Every Minute on the Minute for 12 minutes:
4 Squat Clean to Thruster (CLUSTER), 155/85
If the weight is too heavy, spend your warm up time working up to a 4-rep CLUSTER that you can perform within 15 to 20 secs. Form is paramount on this one.
1-8-14
Complete for time
21-15-9 reps of:
Pull ups (chest to bar)
Burpee
400m Row after each round.
SKILL
2-4-6-6-6-4-2 Unbroken Muscle ups for time.
or
6-8-10-10-10-8-6 Unbroken Toes to bar for time.
If you break a set you must redo it. If this rep scheme is too spicy for you try 1/2 or 3/4 the reps.
