Clean It Up

Skill:
Power Clean Review
& Work Up

Workout:
21-15-9
Power Clean (95/65)
*10/8 Bike After Each Set

12-9-6
Power Clean (135/95)
*10/8 Bike After Each Set

9-6-3
Power Clean (185/125)
*10/8 Bike Affter Each Set

**Rest 2 min Between Each Workout

Extra Credit:
3 Rounds
12 Weighted Back Extension
6 Knee to Standing Jumps

Recovery:
Deep Lunge Stretch
Scorpion Stretch

You Want Some Mo:
2 x 10 min row intervals
Pre-set the monitor for a work time of 10:00 and a rest time of 4:00. Each interval alternate between 40 seconds fast rowing and 20 seconds easy rowing. During the rest time continue rowing at light pressure.

Volume to the Max

Strength:  
Front Squat
15 Minutes to Complete
8-8-8 @ 65%

Accessory:
3 Rounds
6 Box Jump (High Relative to Individual)
6 Single Leg RDL (per side)

Conditioning
"Tabata"
Pistols
V-Ups
*Alternate Every Round

Recovery:
Couch Stretch
Banded Quad Stretch on Belly

You Want Some Mo:
Snatch Balance + Overhead Squat
12 min Every Minute on the Minute
First 3 Rounds (1+2) 65% of 1 Rep Max Snatch
Next 3 Rounds (1+2) 70%
Next 3 Rounds (1+2) 75%
Last 3 Rounds (1+2) 80%

Killer Skills

Skill:
Free Standing Handstand

Workout:
3 Rounds:
15 Calorie Row
30' Handstand Walk (20 Wall Run)
15 Calorie Row
60 Double Unders
15 Calorie Row
30 Dumbbell Snatches (50/35)

Extra Credit:
3 Rounds
10 Upside Down Kettlebell Presses (from lunge position)
1:00 Side Plank (per side)

Recovery:
Lacrosse Ball Roll Shoulders
Foam Roll Glutes and Hamstrings

You Want Some More:
Ring Muscle Up Practice
5 Rounds
5 Ring Kipping Swing
5 Seated Banded Strict Muscle Up
5 Dips on Matador
*Work for Quality Reps (not timed)

Pull Up Practice
5 Rounds
5 Hollow Body Crunches + 5 Superman
5 Kip Swings (arch to hollow)
5 Strict Pull Ups

Brehm

Skill:
Rope Climb Review

Workout:
10 Rope Climb
20 Back Squat (225/155)
30 Handstand Push Up
40 Calorie Row

U.S. Army Sergeant Dale G. Brehm, 23, of Turlock, California, assigned to the 2nd Battalion, 75th Ranger Regiment, based in Fort Lewis, Washington, died on March 18, 2006, when he came under small arms fire from enemy forces during combat operations in Ar Ramadi, Iraq. He is survived by his wife Raini, father William, stepmother Linda, and mother Laura Williams.

Extra Credit:
Accumulate the Following
1 min L-Sit on Parallettes
2 min Handstand Hold

Recovery:
Couch Stretch
Banded Hamstring Stretch

You Want Some Mo?:
500m Row
30 Burpees Over Rower
500m Row

Filthy Fifty

Skill:
Movement Review
& Scaling Options

Workout:
50 Box Jumps (24/20)
50 Jumping Pull Up
50 Kettlebell Swing (35/26)
50 Walking Lunge
50 Knees-to-Elbow
50 Push Press (45/35 lb)
50 Back Extension
50 Wall Balls (20/14 lb)
50 Burpee
50 Double-Under

Extra Credit:
3 Rounds
15 Single Leg Hip Bridges
30 Hollow Rocks

Recovery:
Foam Roll for 5 min

You Want Some Mo?:
Power Clean + Front Squat + Split Jerk
(1+2+1) @ 60%
(1+2+1) @ 65%
(1+2+1) @ 70% (2 Sets)
(1+2+1) @ 75% (2 Sets)
(1+2+1) @ 80% (2 Sets)

Pull Up or Shut Up

Strength:
15 min to Establish
1 Rep Max Weighted Pull Up

Accessory:
3 Sets:
15 Weighted Sit Up
10 Sots Press

Conditioning:
2 Rounds
Alternating Work With Partner
30 Chest to Bar (each)
30 Cal Ski Erg (each)
*Alternate Every 5 on C2B
*Alternate Every 10 on Ski Erg

Recovery:
Banded Doorway Stretch
Lacrosse Ball Roll Shoulders

You Want Some Mo?:
Snatch Pull + Power Snatch
(2+1) @ 60%
(2+1) @ 65%
(2+1) @ 70%
(2+1) @ 75%
(2+1) @ 80% (3 Sets)

GD Thrusters...

Strength:
Back Squat
5-4-3-2-1
(75, 80, 85. 90. 95%)

Accessory:
3 Sets:
12 Band Resisted Russian Kettlebell Swing (70/53)
10 Weighted Side Lunge (5 per side)

Conditioning:
4 Sets:
15 Dumbbell Thruster (50/35)
*Rest as Needed
**Each set must be done UNBROKEN

Recovery:
Couch Stretch
Straddle Stretch

You Want Some Mo?:
Clean Pulls + Squat Clean
(2+1) @ 60%
(2+1) @ 65%
(2+1) @ 70%
(2+1) @ 75%
(2+1) @ 80% (3 Sets)

Matt 16


Skill:
Movement Review

Workout:
16 deadlifts, 275 lb.
16 hang power cleans, 185 lb.
16 push presses, 135 lb.
Run 800 meters
16 deadlifts, 275 lb.
16 hang power cleans, 185 lb.
16 push presses, 135 lb.
Run 800 meters
16 deadlifts, 275 lb.
16 hang power cleans, 185 lb.
16 push presses, 135 lb.
*30 min Time Cap

Extra Credit:
3 Rounds
1 min Side Plank per Side
15 Banded Reverse Hypers Off GHD

Recovery:
Foam Roll Hamstrings and IT Band
Deep Lunge Stretch

Oh You Want Some Mo?:
2 Rounds
300m Row (fast)
100m Row (recovery)
200m Row (fast)
100m Row (recovery)
*No Rest Between Rounds