Monday:
[1] 15 Min AMRAP Ladder
1 Tire Flip + Jump Through
Sprint 50m
3 Toes 2 Bar
Sprint 50m
**Every round ADD 1 Tire Flip & 3 Toes2Bar**
Score: 9+6tire flips. Then finished out the round
[2] Skill Work: Pistols & ME Tirejump (boxjump)
Tuesday:
[1] Snatches
7x1 of 1 Hang Power Snatch + 1 Halting Squat Snatch (pause at knees on way up)
115, 115, 125, 125, 125, 125, 135
[2] For time:
30 Wallballs (unbroken)
20 Burpees
10 Clean & Jerks @185lbs
20 Burpeesh
30 Wallballs (broke these into sets of: 12, 9, 9)
Time: 9:04rx
[3] 5 mins EMOM
1 Squat Clean + 1 Front Squat @ 205lbs
[4] Skill: Triple Under Practice. [4 complete] + 68 DU UB
Wednesday:
[1] EMOM for 5 minutes:
2 Snatches (full) @ 80% @135lbs, got 9/10
Then, when the clock hits 5:00-
2 minute AMRAP of:
Snatches (full) @ 80% @135lbs, got 10/10
*This is the Outlaw Snatch efficiency baseline. Score is total reps completed in 7 minutes. There are only 2 attempts allowed during the EMOM portion. The goal is to test consistency of technique and repeatability under load. Records are 20 for 20 (total of EMOM and AMRAP) @ 225/155#.
[2] 5 Rounds for time:
5 front squats (155/105) (squat clean ok on first rep)
10 kb swings (70/55)
15 situps
20 lunges (total)
Time: 9:26rx
[3] 3 rounds as a circuit of:
- ME UB Handstand Pushups - rest 60 seconds Score: 15, 15, 15
- 5x High Box Jumps (step down from each) - rest 60 seconds @30" box plus 3x45s & 1x10.
Thursday:
[1] EMOM for 5 minutes:
2 Clean & Jerks @ 80% @185lbs, got 10/10
Then, when the clock hits 5:00-
2 minute AMRAP of:
Clean & Jerks @ 80% @185lbs, got 7/10
[2] For Time:
15-12-9
Thrusters @135lbs
Bar facing burpees
- Run 200m
15-12-9
OHS @115lbs
Pullups
- Run 200m
Time: 18:06
[3] 3 rounds as a circuit of:
- 5 Skin the cats - rest 60 secs
- 10 GHD Situps - rest 60 secs
Friday: REST DAY
Saturday:
[1] Warmup, 5 Rounds for time:
"Nate"
2 Muscle Ups
4 Handstand Pushups
8 KB Swings @70lbs
[1] 15 Min AMRAP Ladder
1 Tire Flip + Jump Through
Sprint 50m
3 Toes 2 Bar
Sprint 50m
**Every round ADD 1 Tire Flip & 3 Toes2Bar**
Score: 9+6tire flips. Then finished out the round
[2] Skill Work: Pistols & ME Tirejump (boxjump)
Tuesday:
[1] Snatches
7x1 of 1 Hang Power Snatch + 1 Halting Squat Snatch (pause at knees on way up)
115, 115, 125, 125, 125, 125, 135
[2] For time:
30 Wallballs (unbroken)
20 Burpees
10 Clean & Jerks @185lbs
20 Burpeesh
30 Wallballs (broke these into sets of: 12, 9, 9)
Time: 9:04rx
[3] 5 mins EMOM
1 Squat Clean + 1 Front Squat @ 205lbs
[4] Skill: Triple Under Practice. [4 complete] + 68 DU UB
Wednesday:
[1] EMOM for 5 minutes:
2 Snatches (full) @ 80% @135lbs, got 9/10
Then, when the clock hits 5:00-
2 minute AMRAP of:
Snatches (full) @ 80% @135lbs, got 10/10
*This is the Outlaw Snatch efficiency baseline. Score is total reps completed in 7 minutes. There are only 2 attempts allowed during the EMOM portion. The goal is to test consistency of technique and repeatability under load. Records are 20 for 20 (total of EMOM and AMRAP) @ 225/155#.
[2] 5 Rounds for time:
5 front squats (155/105) (squat clean ok on first rep)
10 kb swings (70/55)
15 situps
20 lunges (total)
Time: 9:26rx
[3] 3 rounds as a circuit of:
- ME UB Handstand Pushups - rest 60 seconds Score: 15, 15, 15
- 5x High Box Jumps (step down from each) - rest 60 seconds @30" box plus 3x45s & 1x10.
Thursday:
[1] EMOM for 5 minutes:
2 Clean & Jerks @ 80% @185lbs, got 10/10
Then, when the clock hits 5:00-
2 minute AMRAP of:
Clean & Jerks @ 80% @185lbs, got 7/10
[2] For Time:
15-12-9
Thrusters @135lbs
Bar facing burpees
- Run 200m
15-12-9
OHS @115lbs
Pullups
- Run 200m
Time: 18:06
[3] 3 rounds as a circuit of:
- 5 Skin the cats - rest 60 secs
- 10 GHD Situps - rest 60 secs
Friday: REST DAY
Saturday:
[1] Warmup, 5 Rounds for time:
"Nate"
2 Muscle Ups
4 Handstand Pushups
8 KB Swings @70lbs
Time: 5:50rx UB
[2] Deadlifts:
5-5-5-3-3-3-1-1-1
*Do NOT go above 90% of 1RM* NO BOUNCE
[2] Deadlifts:
5-5-5-3-3-3-1-1-1
*Do NOT go above 90% of 1RM* NO BOUNCE
Score: 315-315-315-345-345-345-365-375-385[3] 12 Min AMRAP
- 6 Power Snatches @95lbs
- 12 Pistols (6 each side alternating)
- 6 Ring Dips
- 6 Power Snatches @95lbs
- 12 Pistols (6 each side alternating)
- 6 Ring Dips
Score: 7+18rx with Muscle Up to rings
It was weird... I started slow and broken. Then I started picking up a faster pace and going unbroken.
Sunday:
[1] 3 Rounds for time @90% effort:
50 Double Unders
20 Pushups
15 GHD Situps
Time: 5:38
[2] For Time:
*Alternating between.
50-40-30-20-10 of Air Squats
25-20-15-10-5 Toes 2 Bar
Time: 5:44
[3] 20 Rep Squat - use a weight previously 20 repped before.
Weight: 255lbs for 18/20 reps
Sunday:
[1] 3 Rounds for time @90% effort:
50 Double Unders
20 Pushups
15 GHD Situps
Time: 5:38
[2] For Time:
*Alternating between.
50-40-30-20-10 of Air Squats
25-20-15-10-5 Toes 2 Bar
Time: 5:44
[3] 20 Rep Squat - use a weight previously 20 repped before.
Weight: 255lbs for 18/20 reps
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