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Thursday: January 26, 2017

A.

Five sets of:
Single-Arm DB Bench Press x 8-10 reps @ 2011
Rest 45 seconds
Ring Rows x 12-15 reps @ 2111
Rest 45 seconds

B.
Eight sets of:
30 seconds of DB Renegade Rows
(push-up, row left, push-up, row right)
Rest 30 seconds
30 seconds of Strict Pull-Ups
Rest 30 seconds

A.
Five sets of:
Single-Arm DB Bench Press x 8-10 reps @ 2011
Rest 45 seconds
Ring Rows x 12-15 reps @ 2111
Rest 45 seconds

B.
Eight sets of:
30 seconds of DB Renegade Rows
(push-up, row left, push-up, row right)
Rest 30 seconds
30 seconds of Pull-Ups
Rest 30 seconds

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Wednesday: January 25, 2017

guest-days-3

GUEST DAYS

3 rounds each of – (partner rest while other works)
12 KBS
12 Push Ups
Run 400m
12 DB front squats *or air squat

Cash-out
* 100 lying leg raises each

GUEST DAYS

3 rounds each of – (partner rest while other works)
12 KBS
12 Push Ups
Run 400m
12 DB front squats *or air squat

Cash-out
* 100 lying leg raises each

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Tuesday: January 24, 2017

A.
Three sets of:
Romanian Deadlift x 6-8 reps @ 3011
Rest 60 seconds
Single-Leg Hip Bridge x 10-12 reps each side @ 2011
Rest 60 seconds
100-Foot Suitcase Carry each arm
Rest 60 seconds

B.
Three rounds for time of:
Run 200 Meters
12 Alternating Single-Arm Dumbbell Snatches

A.
Take 15-20 minutes to build to today’s 1-RM Power Clean

B.
For time:
10 Power Cleans (155/105 lbs)
100 Double-Unders
8 Power Cleans
80 Double-Unders
6 Power Cleans
60 Double-Unders
4 Power Cleans
40 Double-Unders
2 Power Cleans
20 Double-Unders

Please feel free to increase the load if 155/105 is not challenging; or decrease the load if moving the prescribed weight would be too ambitious for a total of 30 reps.

A.
Every two minutes, for 16 minutes (8 sets):
Push Press + Power Jerk + Split Jerk
(Pause for 2-3 seconds in the split jerk receiving position before recovering.)

Build over the course of the 8 sets.

B.
Every 4 minutes for 32 minutes (8 sets):
20/15 Calorie Row
15 Burpee Box Jump Overs (24″/20″)
8 Strict Handstand Push-Ups to 2″/0″ Deficit

C.
Three sets of:
Incline Dumbbell Bench Press x 8 reps
Rest as needed
Supinated-Grip Bent Over Barbell Rows x 6-8 reps
Rest as needed

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Monday: January 23, 2017

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A.
Five sets of:
Bulgarian Split Squat x 9 reps each leg @ 30X1
Rest 45 seconds between legs
L-Seated Dumbbell Press x 8 reps @ 2111
Rest 60 seconds

B.
Complete as many rounds and reps as possible in 10 minutes of:
15 Kettlebell Swings
10 Goblet Squats
10 Push-Ups

A.
Five sets of:
Bulgarian Split Squat x 9 reps each leg @ 30X1
Rest 45 seconds between legs
Strict Handstand Push-Ups x Max Reps
Rest 60 seconds

B.
Complete as many rounds and reps as possible in 10 minutes of:
7 Thrusters (115/75 lbs)
14 Kettlebell Swings (24/16 kg)
7 Chest-to-Bar Pull-Ups

A.
Every minute, on the minute, for 5 minutes:
Front Squat
*Set 1 – 2 reps @ 60%
*Set 2 – 2 reps @ 65%
*Set 3 – 2 reps @ 70%
*Set 4 – 1 rep @ 75%
*Set 5 – 1 rep @ 80%

Rest one minute, and then…

Every two minutes, for 10 minutes (5 sets):
Front Squat
*Set 6 – 85% x 1 rep
*Set 7 – 85-90% x 1 rep
*Set 8 – 90+% x 1 rep
*Set 9 –

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Tuesday: January 17, 2017

img_1804-2

A. Four sets of: 
Split Stance Romanian Deadlift x 6-8 reps each leg @ 4011
Rest 60 seconds L-Sit x 60 seconds (
if you cannot hold for 60 seconds unbroken, accumulate the time in as few sets as possible) 
Rest 60 seconds  

B. Five sets for max calories of: 
45 seconds of Assault Bike 
Rest 75 seconds

A. Four sets of: 
Split Stance Romanian Deadlift x 6-8 reps each leg @ 4011 
Rest 60 seconds 
L-Sit x 60 seconds (if you cannot hold for 60 seconds unbroken, accumulate the time in as few sets as possible) 
Rest 60 seconds  

B. Five sets of: 
15 Russian Kettlebell Swings 
10 Box Jumps or Step-Ups 
Rest 60 seconds between sets  
Swing a “heavy” kettlebell, and jump to a “tall” box. Challenge yourself. These are designed to be short, intense i

A. Every two minutes, for 16 minutes (8 sets): Push Press + Power Jerk + Split Jerk (Pause for 2-3 seconds in the split jerk receiving position before recovering.) Build over the course of the 8 sets. B. Every 4 minutes for 32 minutes (8 sets): 20/15 Calorie Row 15 Burpee Box Jump Overs (24″/20″) 8 Strict Handstand Push-Ups to 2″/0″ Deficit C. Three sets of: Incline Dumbbell Bench Press x 8 reps Rest as needed Supinated-Grip Bent Over Barbell Rows x 6-8 reps Rest as needed

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