date??

OHS

Joe 145x3 165x3 190xX

Gina 65x5 75x5 85xX

Day 3
A1. Power Cleans on Podium: 5 x 6, XOXO, rest 45 seconds
A2. Lumberjacks: 5 x 6, X0X0, rest 45 seconds
Rest 3 minutes after completing all sets of A1 and A2

B1. Front Squats, Narrow Stance with Heels Elevated: 4 x 4-6, 32X0, rest 45 seconds
B2. Incline Thick-Bar Presses: 4 x 6-8, 30X0, rest 45 seconds
B3. Icecream Makers: 4 x 6-8, 30X0, rest 45 seconds
Rest 3 minutes after completing all sets of B1, B2, and B3

C1. GHR, Feet Plantar Flexed and Turned Inward: 3 x 6-8, 30X0, rest 45 seconds
C2. Bridge push-ups or walk overs: 3 x 8-10, 2012, rest 45 seconds
C3. Planche: 3 x 10-12, 30X0, rest 45 seconds
Rest 3 minutes after completing all sets of C1, C2 and C3

OHS

Joe 145x3 165x3 190xX

Gina 65x5 75x5 85xX

Day 3
A1. Power Cleans on Podium: 5 x 6, XOXO, rest 45 seconds
A2. Lumberjacks: 5 x 6, X0X0, rest 45 seconds
Rest 3 minutes after completing all sets of A1 and A2

B1. Front Squats, Narrow Stance with Heels Elevated: 4 x 4-6, 32X0, rest 45 seconds
B2. Incline Thick-Bar Presses: 4 x 6-8, 30X0, rest 45 seconds
B3. Icecream Makers: 4 x 6-8, 30X0, rest 45 seconds
Rest 3 minutes after completing all sets of B1, B2, and B3

C1. GHR, Feet Plantar Flexed and Turned Inward: 3 x 6-8, 30X0, rest 45 seconds
C2. Bridge push-ups or walk overs: 3 x 8-10, 2012, rest 45 seconds
C3. Planche: 3 x 10-12, 30X0, rest 45 seconds
Rest 3 minutes after completing all sets of C1, C2 and C3

OHS

Joe 145x3 165x3 190xX

Gina 65x5 75x5 85xX

Day 3
A1. Power Cleans on Podium: 5 x 6, XOXO, rest 45 seconds
A2. Lumberjacks: 5 x 6, X0X0, rest 45 seconds
Rest 3 minutes after completing all sets of A1 and A2

B1. Front Squats, Narrow Stance with Heels Elevated: 4 x 4-6, 32X0, rest 45 seconds
B2. Incline Thick-Bar Presses: 4 x 6-8, 30X0, rest 45 seconds
B3. Icecream Makers: 4 x 6-8, 30X0, rest 45 seconds
Rest 3 minutes after completing all sets of B1, B2, and B3

C1. GHR, Feet Plantar Flexed and Turned Inward: 3 x 6-8, 30X0, rest 45 seconds
C2. Bridge push-ups or walk overs: 3 x 8-10, 2012, rest 45 seconds
C3. Planche: 3 x 10-12, 30X0, rest 45 seconds
Rest 3 minutes after completing all sets of C1, C2 and C3

Hang Muscle Snatch 1 1 1

Overhead Squat 5-3-X
(170-190-215)

a1. Handstand Push-ups 4x 6-8
a2. KettleBell Swings 4x 6-8
a3. Icecream Makers 4x 6-8

b1. GHR feet inward 3x 6-8
b2. Bridge push-ups 3x 6-8
b3. Planche split 60 time

Deadlift
240x5
275 x3
310 x12

a1 Dimmel Deadlifts 5x6
a2 Sternum Chin-ups 5x6
a2 Press to Handstand

b1 weighted lunges 4 x8-10
b2 Ring Dips 4 x8-10
b3 GHR 3 x 6-8

? Weighted Anterior reaches.

Deadlift
240x5
260 x3
290 x15

a1 Dimmel Deadlifts 5x6

a2 Sternum Chin-ups 5x6

b1 weighted lunges 4 x8-10
b2 Ring Dips 4 x8-10

c1 GHR 3 x 6-8
c2 Press to Handstand
c3 Weighted Anterior reaches.

Press
125 x5
140 x3
155 x6

Press 4x8 @125
False Grip Pull-ups 4x8

GHD 4 x8
Wallwalk 4x 6-8

Deadlift
225x5
260 x3
290 x15

a1 Dimmel Deadlifts 5x6
a2 Sternum Chin-ups 5x6

b1 weighted lunges 4 x8-10
b2 Ring Dips 4 x8-10

c1 GHR 3 x 6-8
c2 Press to Handstand
c3 Weighted Anterior reaches.

Press
115 x3
130 x3
145 x10

Press 4x8 @125
False Grip Pull-ups 4x8

GHD 4 x8
Wallwalk 4x 6-8

Deadlift
211
245
255x20 (this should have been 275)

a1. Clean DL on 25# Bumper 5 x6
a2. Sternum Chin-ups 5x6

b1. German Hangs 4x 3
b2. Ring Dips 4 x8

c1. GHR 3x 8
c2. Dumbbell Press Thick Grip 3x 6-8
c3. Frankenstein Kick 3x 8

OHS - Deload

Squat
5 - 5 - 5

Complete
5 Dumbbell Swings
5 Sit-ups

Then perform 6 swings and 6 sit-up, then 7 and 7.
Continue on in this fashion until 15 minutes has passed.

Post rounds completed to comments. 

rest 10 minutes

Then 6 rounds for time
10 Pull-ups
10 Ring dips

Overhead Squat
205 x5
235 x5
260 x13

A. Snatch Deadlifts: 10 x 6, descending-sets style, 40X0, rest 45 seconds; decrease the weight every set to match the reps
Rest 5 minutes after completing all sets of A

B1. Thick-Bar Curls: 8 x 8, descending-sets style, 30X0, rest 45 seconds; decrease the weight every set to match the reps
B2. Decline EZ Bar Triceps Extensions: 8 x 8, descending-sets style, 30X0, rest 45 seconds; decrease the weight every set to match the reps

Press
105 x5
120 x5
135 x13

Press 5 sets of 10
115 120 115 115 115

Pull-ups 5 x10
10 10 10 10 10

OHS
155 x5
185 x3
200 x6

Backlevers
Handstands

Back Squat
225 x5
255 x3
280 x14

Weighted Step-ups
Ab wheel rollouts

Pull-ups
40 x5
45 x3
50 x7
no time for Kroc rows or DB presses.

Pull-ups
40 x5
45 x3
50 x7
no time for Kroc rows or DB presses.

Deadlift
235 x5
265 x3
295 x15

Front levers 20 second holds x3
GHR x10 x3

Press
115 x5
130 x3
145 x10

Rope climbes x2 x5

Ring dips 100 total
15/15/11-4/15/15

OHS
155 x3
170 x3
190 x12

Back levers 20sec hold x3

Handstands

Back Squat

210 x3
235 x3
270 x14

35# DB 20" step ups x10 x5
Abwheel from knees x10 x5

Pull-ups
35 x3
40 x3
45 x8

Kroc @60 x10 x5
DB Press 50# x10 x5

Deadlift

225 x3
245 x3
280 x14

Front Levers 20 sec x5
GHR x10 x5

Press
105 x3
125 x3
140 x9

rope climbs 1x5

Dips x10 x5

Squat

195 x5
225 x5
255 x14

Weighted stepups
50 35 35 35 35

AB Wheel rollouts x5 x10 on knees

"Elizabeth"

21-15-9 reps of:
Clean 135 pounds
Ring dips

Post time to comments.

9:57 as rx'd pr

Deadlift
205 x5
235 x5
265 xX (17 completed)

Front Lever holds 20sec x3
GHR 10 x3

Deadlifts

205 x3
235 x3
265 x17

Front levers x5
GHR x8 x5

Weighted Chin-ups
50 60 70 80 90 95 100

Tabata Mash-up
Push-press (@135) Box Jump (@ 24")

1. 16/8
2. 8/8
3. 8/8
4. 8/8
5. 8/8
6. 8/8
7. 5/7
8. 5/14

Complete three rounds of the following for time

45 Squats
35 Sit-ups
25 Lunges
15 Pull-ups

AMRAP 20mins

5 pull-ups, strict; Chest to Bar
10 pseudo planche push-ups
15 hollow rocks
20 squats: close stance

Pull-ups
30 x5
35 x5
40 x10

Kroc Rows x10 x5
40 45 50 55 60

DB Press x10 x5
30 35 40 45 50

Deadlift 1-1-1

    * Clean & jerk - 75% x 1 x 3
    * Clean pull - 97% x 3 x 3
    * Clean deadlift - 105% x 2 x 3
    * Back squat - 81% x 2 x 5; follow each set with 3 box jumps
    * Russian twist - 3 x 15/side

    * Muscle snatch - max for day
    * Power snatch - 75% x 2 x 3
    * Jerk - max for day; 80% of that x 2 x 2

3 sets:
15 sledgehammer swings / side
15 pull-ups "

    * Snatch - 75% x 1 x 3
    * Snatch pull - 97% x 3 x 3
    * Snatch deadlift - 105% x 3 x 3
    * Front squat - 81% x 3 x 5; follow each set immediately with 3 box jumps
    * GHB sit-ups - 60 total

   * Snatch - max for day; 10 min rest
    * Clean & jerk - max for day; 10 min rest
    * Front squat - max for day

3 sets:
A1. Good morning x 8; no rest
A2. Hanging leg raise x 20 "

    * Jerk - max for day; 80% of that x 1 x 3
    * Block/Mid-hang muscle snatch - 65% x 3 x 3
    * Block/Mid-hang snatch - 70% x 3 x 3
    * Block/Mid-hang clean - 70% x 3 x 3

3 sets:
A1. 20 dips; no rest
A2. 20 KB swings; 30 sec rest

    * Clean & jerk - 75% x 1 x 4
    * Clean pull - 95% x 3 x 3
    * Clean deadlift - 103% x 3 x 3
    * Back squat - 78% x 3 x 5; follow each set immediately with 3 box jumps
    * Russian twist - 3 x 12/side

   * Muscle snatch -- max for day
    * Power snatch - 80% x 1 x 4
    * Power clean & power jerk - 80% x 1 x 4
    * Overhead squat - 85% x 1; 70% x 2 x 2

3 sets:
A1. 10 sandbag power clean + push press - 80-100% BW; no rest
A2. 3 rope climbs "

    * Snatch - 75% x 1 x 3 -138.5
    * Snatch pull - 95% x 3 x 3 -175
    * Snatch Deadlift - 105% x 3 x 3 - 194.25
    * Front squat - 78% x 3 x 5; follow each set immediately with 3 box jumps 237.5
    * GHB sit-ups - 55 total

    * Jerk - max for day; 80% of that x 1 x 3
    * 2-position snatch (floor, mid-thigh) - 60% x 3 sets
    * 2-position clean (floor, mid-thigh) - 60% x 3 sets
    * Push press - max

3 sets:
A1. 10 DB push press; no rest
A2. 15 pull-ups; 2 min rest "

    * Clean & jerk - 75% x 1 x 4
    * Clean pull - 90% (of clean) x 3 x 3
    * Clean deadlift - 100% (of clean) x 3 x 3
    * Back squat - 75% x 3 x 5;
           follow each set immediately with 3 box jumps
    * Russian twist - 3 x 10/side

    * Muscle snatch - max for day
    * Power snatch - 80% x 1 x 4
    * Power clean & power jerk - 80% x 1 x 4
    * Overhead squat - 80% (of snatch) x 1; 65% x 2 x 2

3 sets:
A1. 300 m row; no rest
A2. Pull-ups x AMRAP
(complete at least 10/set; fraction as needed); no rest

    * Snatch - 75% x 1 x 3
    * Snatch pull - 90% (of snatch) x 3 x 3
    * Snatch deadlift - 100% x 3 x 3
    * Front squat - 75% x 3 x 5;
      follow each set immediately with 3 box jumps
    * GHB sit-ups - 50 total

Back Squat
3 - 3 - 3

Five rounds for max reps of:

Ring-pushups, hands turned out at the top
Pull-ups

For pull-ups, pick something changeling for your level on the progression chart.
Rest as needed between sets.

Press 5-5-5

Three rounds of:

Box Jumps
Push-press
Burpees

In this workout you move from each of three stations after a minute.The clock does not reset or stop between exercises. This is a three-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.