Circuit B:
32kg TGU x 1/1.
Double 24kg Front Squat x 3 on the minute x 3.
24kg Renegade Rows x 3/3 on the minute x 3.
32kg Snatch x 7 with Farmer carry x 60 feet x 2.
Rest 1 minute.
24kg Snatch x 11 with Racked carry x 60 feet x 2.
Rest 1 minute.
16kg Snatch x 15 with Overhead carry x 60 feet x 2.
(RPE 5+: Same volume and effort as last week.)
Showing posts with label variety. Show all posts
Showing posts with label variety. Show all posts
Thursday, March 14, 2013
Tuesday, March 12, 2013
Variety 14A
Circuit A:
36kg TGU x 1/1.
32kg Goblet Squat x 4 on the minute x 3.
36kg Loaded Cleans x 3/3 on the minute x 3.
24kg Renegade Rows x 3/3 on the minute x 3.
Double 24kg Overhead carry x 120 feet,
Racked carry x 120 feet,
Farmer carry x 120 feet.
(RPE 5+: Same volume, less effort than last week.)
36kg TGU x 1/1.
32kg Goblet Squat x 4 on the minute x 3.
36kg Loaded Cleans x 3/3 on the minute x 3.
24kg Renegade Rows x 3/3 on the minute x 3.
Double 24kg Overhead carry x 120 feet,
Racked carry x 120 feet,
Farmer carry x 120 feet.
(RPE 5+: Same volume, less effort than last week.)
Thursday, March 7, 2013
Variety 13B
Circuit B:
32kg TGU x 1/1.
Double 24kg Front Squat x 3 on the minute x 3.
24kg Renegade Rows x 3/3 on the minute x 3.
32kg Snatch x 7 with Farmer carry x 60 feet x 2.
Rest 1 minute.
24kg Snatch x 11 with Racked carry x 60 feet x 2.
Rest 1 minute.
16kg Snatch x 15 with Overhead carry x 60 feet x 2.
(RPE 5+: More volume and effort than three weeks ago.)
32kg TGU x 1/1.
Double 24kg Front Squat x 3 on the minute x 3.
24kg Renegade Rows x 3/3 on the minute x 3.
32kg Snatch x 7 with Farmer carry x 60 feet x 2.
Rest 1 minute.
24kg Snatch x 11 with Racked carry x 60 feet x 2.
Rest 1 minute.
16kg Snatch x 15 with Overhead carry x 60 feet x 2.
(RPE 5+: More volume and effort than three weeks ago.)
Tuesday, March 5, 2013
Variety 13A
Circuit A:
36kg TGU x 1/1.
32kg Goblet Squat x 4 on the minute x 3.
36kg Loaded Cleans x 3/3 on the minute x 3.
24kg Renegade Rows x 3/3 on the minute x 3.
Double 24kg Overhead carry x 120 feet,
Racked carry x 120 feet,
Farmer carry x 120 feet.
(RPE 6: More volume, same effort as three weeks ago.)
36kg TGU x 1/1.
32kg Goblet Squat x 4 on the minute x 3.
36kg Loaded Cleans x 3/3 on the minute x 3.
24kg Renegade Rows x 3/3 on the minute x 3.
Double 24kg Overhead carry x 120 feet,
Racked carry x 120 feet,
Farmer carry x 120 feet.
(RPE 6: More volume, same effort as three weeks ago.)
Thursday, February 14, 2013
Variety 12B
Circuit B:
32kg TGU x 1/1.
Double 24kg Front Squat x 4 on the minute x 2.
24kg Renegade Rows x 3/3 on the minute x 2.
32kg Snatch x 7 with Farmer carry x 60 feet x 2.
Rest 1 minute.
24kg Snatch x 11 with Racked carry x 60 feet x 2.
Rest 1 minute.
16kg Snatch x 15 with Overhead carry x 60 feet x 2.
(RPE 5: Less volume and effort than last week.)
32kg TGU x 1/1.
Double 24kg Front Squat x 4 on the minute x 2.
24kg Renegade Rows x 3/3 on the minute x 2.
32kg Snatch x 7 with Farmer carry x 60 feet x 2.
Rest 1 minute.
24kg Snatch x 11 with Racked carry x 60 feet x 2.
Rest 1 minute.
16kg Snatch x 15 with Overhead carry x 60 feet x 2.
(RPE 5: Less volume and effort than last week.)
Tuesday, February 12, 2013
Variety 12A
Circuit A:
36kg TGU x 1/1.
32kg Goblet Squat x 5 on the minute x 2.
36kg Loaded Cleans x 7 on the minute x 2.
24kg Renegade Rows x 3/3 on the minute x 2.
Double 24kg Overhead carry x 120 feet,
Racked carry x 120 feet,
Farmer carry x 120 feet.
(RPE 6: Same volume and effort as last week.)
36kg TGU x 1/1.
32kg Goblet Squat x 5 on the minute x 2.
36kg Loaded Cleans x 7 on the minute x 2.
24kg Renegade Rows x 3/3 on the minute x 2.
Double 24kg Overhead carry x 120 feet,
Racked carry x 120 feet,
Farmer carry x 120 feet.
(RPE 6: Same volume and effort as last week.)
Thursday, February 7, 2013
Variety 11B
Circuit B:
32kg TGU x 1/1.
Double 24kg Front Squat x 4 on the minute x 2.
24kg Renegade Rows x 3/3 on the minute x 2.
32kg Snatch x 7 with Farmer carry x 120 feet x 2.
24kg Snatch x 11 with Racked carry x 120 feet x 2.
16kg Snatch x 15 with Overhead carry x 120 feet x 2.
(RPE 6: Same volume and effort as last month.)
32kg TGU x 1/1.
Double 24kg Front Squat x 4 on the minute x 2.
24kg Renegade Rows x 3/3 on the minute x 2.
32kg Snatch x 7 with Farmer carry x 120 feet x 2.
24kg Snatch x 11 with Racked carry x 120 feet x 2.
16kg Snatch x 15 with Overhead carry x 120 feet x 2.
(RPE 6: Same volume and effort as last month.)
Tuesday, February 5, 2013
Variety 11A
Circuit A:
36kg TGU x 1/1.
32kg Goblet Squat x 5 on the minute x 2.
36kg Loaded Cleans x 7 on the minute x 2.
24kg Renegade Rows x 3/3 on the minute x 2.
Double 24kg Overhead carry x 120 feet,
Racked carry x 120 feet,
Farmer carry x 120 feet.
(RPE 6: Same volume and effort as last month.)
36kg TGU x 1/1.
32kg Goblet Squat x 5 on the minute x 2.
36kg Loaded Cleans x 7 on the minute x 2.
24kg Renegade Rows x 3/3 on the minute x 2.
Double 24kg Overhead carry x 120 feet,
Racked carry x 120 feet,
Farmer carry x 120 feet.
(RPE 6: Same volume and effort as last month.)
Thursday, January 10, 2013
Variety 10B
Circuit B:
32kg TGU x 1/1.
Double 24kg Front Squat x 4 on the minute x 2.
24kg Renegade Rows x 3/3 on the minute x 2.
32kg Snatch x 7 with Farmer carry x 120 feet x 2.
24kg Snatch x 11 with Racked carry x 120 feet x 2.
16kg Snatch x 15 with Overhead carry x 120 feet x 2.
(RPE 6: Same volume and effort as last week.)
32kg TGU x 1/1.
Double 24kg Front Squat x 4 on the minute x 2.
24kg Renegade Rows x 3/3 on the minute x 2.
32kg Snatch x 7 with Farmer carry x 120 feet x 2.
24kg Snatch x 11 with Racked carry x 120 feet x 2.
16kg Snatch x 15 with Overhead carry x 120 feet x 2.
(RPE 6: Same volume and effort as last week.)
Tuesday, January 8, 2013
Variety 10A
Circuit A:
36kg TGU x 1/1.
32kg Goblet Squat x 5 on the minute x 2.
36kg Loaded Cleans x 7 on the minute x 2.
24kg Renegade Rows x 3/3 on the minute x 2.
Double 24kg Overhead carry x 120 feet,
Racked carry x 120 feet,
Farmer carry x 120 feet.
(RPE 6: Same volume and effort as last week.)
36kg TGU x 1/1.
32kg Goblet Squat x 5 on the minute x 2.
36kg Loaded Cleans x 7 on the minute x 2.
24kg Renegade Rows x 3/3 on the minute x 2.
Double 24kg Overhead carry x 120 feet,
Racked carry x 120 feet,
Farmer carry x 120 feet.
(RPE 6: Same volume and effort as last week.)
Thursday, January 3, 2013
Variety 9B
Circuit B:
32kg TGU x 1/1.
Double 24kg Front Squat x 4 on the minute x 2.
24kg Renegade Rows x 3/3 on the minute x 2.
32kg Snatch x 7 with Farmer carry x 120 feet x 2.
24kg Snatch x 11 with Racked carry x 120 feet x 2.
16kg Snatch x 15 with Overhead carry x 120 feet x 2.
(RPE 6: More volume and effort than three weeks ago.)
32kg TGU x 1/1.
Double 24kg Front Squat x 4 on the minute x 2.
24kg Renegade Rows x 3/3 on the minute x 2.
32kg Snatch x 7 with Farmer carry x 120 feet x 2.
24kg Snatch x 11 with Racked carry x 120 feet x 2.
16kg Snatch x 15 with Overhead carry x 120 feet x 2.
(RPE 6: More volume and effort than three weeks ago.)
Tuesday, January 1, 2013
Variety 9A
Circuit A:
36kg TGU x 1/1.
32kg Goblet Squat x 5 on the minute x 2.
36kg Loaded Cleans x 7 on the minute x 2.
24kg Renegade Rows x 3/3 on the minute x 2.
Double 24kg Overhead carry x 120 feet,
Racked carry x 120 feet,
Farmer carry x 120 feet.
(RPE 6: More volume and effort than three weeks ago.)
36kg TGU x 1/1.
32kg Goblet Squat x 5 on the minute x 2.
36kg Loaded Cleans x 7 on the minute x 2.
24kg Renegade Rows x 3/3 on the minute x 2.
Double 24kg Overhead carry x 120 feet,
Racked carry x 120 feet,
Farmer carry x 120 feet.
(RPE 6: More volume and effort than three weeks ago.)
Friday, December 14, 2012
Variety 8B
Circuit B:
32kg TGU x 1/1.
40kg Suitcase DL x 7 on the minute x 2.
24kg Goblet Squat x 7 on the minute x 2.
32kg Snatch alternating L/R x 7 on the minute x 2.
24kg Snatch alternating L/R x 11 on the minute x 2.
16kg Snatch alternating L/R x 15 on the minute x 2.
(RPE 4: Same volume and effort as last week.)
32kg TGU x 1/1.
40kg Suitcase DL x 7 on the minute x 2.
24kg Goblet Squat x 7 on the minute x 2.
32kg Snatch alternating L/R x 7 on the minute x 2.
24kg Snatch alternating L/R x 11 on the minute x 2.
16kg Snatch alternating L/R x 15 on the minute x 2.
(RPE 4: Same volume and effort as last week.)
Tuesday, December 11, 2012
Variety 8A
Circuit A:
36kg TGU x 1/1.
40kg Suitcase DL x 7 on the minute x 2.
Double 16kg Front Squat x 7 on the minute x 2.
36kg Loaded Cleans x 7 on the minute x 2.
Double 16kg Overhead carry x 120 feet,
Racked carry x 120 feet,
Farmer carry x 120 feet.
(RPE 3+: Same volume and effort as last week.)
36kg TGU x 1/1.
40kg Suitcase DL x 7 on the minute x 2.
Double 16kg Front Squat x 7 on the minute x 2.
36kg Loaded Cleans x 7 on the minute x 2.
Double 16kg Overhead carry x 120 feet,
Racked carry x 120 feet,
Farmer carry x 120 feet.
(RPE 3+: Same volume and effort as last week.)
Thursday, December 6, 2012
Variety 7B
Circuit B:
32kg TGU x 1/1.
40kg Suitcase DL x 7 on the minute x 2.
24kg Goblet Squat x 7 on the minute x 2.
32kg Snatch alternating L/R x 7 on the minute x 2.
24kg Snatch alternating L/R x 11 on the minute x 2.
16kg Snatch alternating L/R x 15 on the minute x 2.
(RPE 4: Same volume and effort as three weeks ago.)
32kg TGU x 1/1.
40kg Suitcase DL x 7 on the minute x 2.
24kg Goblet Squat x 7 on the minute x 2.
32kg Snatch alternating L/R x 7 on the minute x 2.
24kg Snatch alternating L/R x 11 on the minute x 2.
16kg Snatch alternating L/R x 15 on the minute x 2.
(RPE 4: Same volume and effort as three weeks ago.)
Tuesday, December 4, 2012
Variety 7A
Circuit A:
36kg TGU x 1/1.
40kg Suitcase DL x 7 on the minute x 2.
Double 16kg Front Squat x 7 on the minute x 2.
36kg Loaded Cleans x 7 on the minute x 2.
Double 16kg Overhead carry x 120 feet,
Racked carry x 120 feet,
Farmer carry x 120 feet.
(RPE 3+: Same volume and effort as three weeks ago.)
36kg TGU x 1/1.
40kg Suitcase DL x 7 on the minute x 2.
Double 16kg Front Squat x 7 on the minute x 2.
36kg Loaded Cleans x 7 on the minute x 2.
Double 16kg Overhead carry x 120 feet,
Racked carry x 120 feet,
Farmer carry x 120 feet.
(RPE 3+: Same volume and effort as three weeks ago.)
Thursday, November 8, 2012
Variety 6B
Circuit B:
32kg TGU x 1/1.
40kg Suitcase DL x 7 on the minute x 2.
24kg Goblet Squat x 7 on the minute x 2.
32kg Snatch alternating L/R x 7 on the minute x 2.
24kg Snatch alternating L/R x 11 on the minute x 2.
16kg Snatch alternating L/R x 15 on the minute x 2.
(RPE 4: Same volume and effort as last week.)
32kg TGU x 1/1.
40kg Suitcase DL x 7 on the minute x 2.
24kg Goblet Squat x 7 on the minute x 2.
32kg Snatch alternating L/R x 7 on the minute x 2.
24kg Snatch alternating L/R x 11 on the minute x 2.
16kg Snatch alternating L/R x 15 on the minute x 2.
(RPE 4: Same volume and effort as last week.)
Tuesday, November 6, 2012
Variety 6A
Circuit A:
36kg TGU x 1/1.
40kg Suitcase DL x 7 on the minute x 2.
Double 16kg Front Squat x 7 on the minute x 2.
36kg Loaded Cleans x 7 on the minute x 2.
Double 16kg Overhead carry x 120 feet,
Racked carry x 120 feet,
Farmer carry x 120 feet.
(RPE 3+: Same volume and effort as last week.)
36kg TGU x 1/1.
40kg Suitcase DL x 7 on the minute x 2.
Double 16kg Front Squat x 7 on the minute x 2.
36kg Loaded Cleans x 7 on the minute x 2.
Double 16kg Overhead carry x 120 feet,
Racked carry x 120 feet,
Farmer carry x 120 feet.
(RPE 3+: Same volume and effort as last week.)
Thursday, November 1, 2012
Variety 5B
Circuit B:
32kg TGU x 1/1.
40kg Suitcase DL x 7 on the minute x 2.
24kg Goblet Squat x 7 on the minute x 2.
32kg Snatch alternating L/R x 7 on the minute x 2.
24kg Snatch alternating L/R x 11 on the minute x 2.
16kg Snatch alternating L/R x 15 on the minute x 2.
(RPE 4: Same volume and effort as three weeks ago.)
32kg TGU x 1/1.
40kg Suitcase DL x 7 on the minute x 2.
24kg Goblet Squat x 7 on the minute x 2.
32kg Snatch alternating L/R x 7 on the minute x 2.
24kg Snatch alternating L/R x 11 on the minute x 2.
16kg Snatch alternating L/R x 15 on the minute x 2.
(RPE 4: Same volume and effort as three weeks ago.)
Tuesday, October 30, 2012
Variety 5A
Circuit A:
36kg TGU x 1/1.
40kg Suitcase DL x 7 on the minute x 2.
Double 16kg Front Squat x 7 on the minute x 2.
36kg Loaded Cleans x 7 on the minute x 2.
Double 16kg Overhead carry x 120 feet,
Racked carry x 120 feet,
Farmer carry x 120 feet.
(RPE 3+: Same volume and effort as three weeks ago.)
36kg TGU x 1/1.
40kg Suitcase DL x 7 on the minute x 2.
Double 16kg Front Squat x 7 on the minute x 2.
36kg Loaded Cleans x 7 on the minute x 2.
Double 16kg Overhead carry x 120 feet,
Racked carry x 120 feet,
Farmer carry x 120 feet.
(RPE 3+: Same volume and effort as three weeks ago.)
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