Monthly Archives: January 2014

skill A. 3 muscle ups OTM x 11 conditioning B. For time Isabell 30 Snatch (135/95) C. 1 Back Squat OTM X 10 (pick a weight around 85-90%, stay the same weight across all sets and focus on speed)

whiteboard A. 10 minutes to find a heavy front squat 2 min rest B. 10 minutes to find a heavy push press 2 min rest C. 10 minutes to find a heavy squat clean thruster

Out of respect for my coach that provides my programming for me, I am not going to post his work today. I will provide the HardNox whiteboard. I also will be more than happy to prescribe all of you with … Continue reading →

whiteboard For time 300m run 21 hang DB squat clean 300m run 15 hang DB squat clean 300m run 9 hang DB squat clean 300m run AW Part I A1. Weighted Pull-up Clusters; 2.2.2 reps x 4; rest 20 sec/rest … Continue reading →

Part I A. Push Jerk; 5 reps x 5; rest 2 minutes B1. TnG Deadlifts @ 275#; 10 unbroken reps x 5; rest 1 minutes B2. Handstand Push-ups; 10 reps for time x 5; rest 3 minutes Part II 5 … Continue reading →

Active Recovery Day A. Aerobic Restoration 20-40 of aerobic activity performed at 60-70% effort – easy, restorative pace: B. Mobility and Maintenance * Choose 1-2 Thoracic Mobility Drills from Kelly Starrett’s Mobility WOD and spend 5-10 minutes with them. * … Continue reading →

heavy athletics A. 12 min for a heavy 3 rep OHS B. 12 min for a heavy Snatch + low hang conditioning 5rft 50 dubz 15 OHS (95/65)

heavy athletics A. 3 position power clean + power jerk gymnastics capacity B. 20 sets of 5 unbroken c2b pull up for time conditioning C. 5 rounds for total time 15 Burpee to a target 20 wall ball (20/14) 1 … Continue reading →

A. 1K row (85%, last 250 PR pace) Rest 5 min B. For time 12-9-6-3 Thruster (95/65) TTB Rest 5 min C. 1K row (get it)

Today is an easy shit day. Spend time doing something aerobically that you enjoy and do not have to work for.