To whom it may concern......

I have put a lot of time and effort into this blog trying to challenge and prepare athletes, but frankley the response/feedback/followers have been pretty non existant. I know there are a few of you out there that do these workouts and I thank you for trusting me to help you get better at this great sport. But that being said I can give you guys the info if you desire it in different ways that will not be as time consuming as this for me. So it was a great run but I am officially disbanding this blog. If you want any advice from me or need help my e-mail address is michael.r.jones3@navy.mil, please feel free to contact me and I will do my best to support you. Again thanks to all who followed this program but I have had to little of a response and feedback to continue pouring time and effort into it. I will continure to push myself and others to achieve their goals, that will never change.

Rest or Make up Day

Start the week off right!

Warm up-

20 to 30 minutes of GOAT work


SWOD-

20 Minutes to find the heaviest lift for:

Stone to Shoulder

Tire Flip

100m Farmers Carry



Muscle Endurance-
AMRAP 8 Minutes:

8 Burpees
8 Toe to bar


WOD-

Complete for time:

800m run
15 Muscle ups
600m run
10 muscle ups
400m run
5 muscle ups
200m sprint

SQUATS

Warm Up-

Row 1K

Banded Squat Holds- 3 sets of 2 minute holds

* Attach a band to a post, step in and put band around waste, step back untl tension is felt, drop into the bottom of a squat and hold for 2 minutes. Repeat 2 more times!

Mobilize Hips!!!


SWOD-

Back Squats:

* Based off your 3 Rep Max*

1x3 @ 70%
1x3 @ 80%
3x3@ 90%


Strict  Press- 5x5



WOD/Muscle Endurance-

"Holleyman"

30 rounds for time:
5 Wall ball shots 20lb ball
3 HSPU
1 Power Clean 225/135

Justin Trampota- 26:13 as Rx'd, Mike Jones- 35:28 as Rx'd, Aaron O'Neil- 43:04 @185lb Power Clean

Buenos Snatches

Workout 12 . 2

MEN

Proceed through the sequence below completing as many reps as possible in 10 minutes of:
75 pound Snatch, 30 reps
135 pound Snatch, 30 reps
165 pound Snatch, 30 reps
210 pound Snatch, as many reps as possible

WOMEN

Proceed through the sequence below completing as many reps as possible in 10 minutes of:
45 pound Snatch, 30 reps
75 pound Snatch, 30 reps
100 pound Snatch, 30 reps
120 pound Snatch, as many reps as possible

Rest or Make Up

Power Clean & "Heavy Rowing Grace"

Warm Up-

Row 1K
 Mobilize and Prep for Power Cleans

SWOD-

Power Clean- 20-30 minutes to establish a 1 Rep Max

Push Jerk- 5x2

Box Jump- 5 to 7 attempts for max height



Muscle Endurance-
As Fast As Possible complete:

100 Double Unders
40 Burpees
20 CTB Pull ups

* Try to Complete under 5 minutes*


WOD-
Complete for time:

"Heavy Rowing Grace"

3 Rounds:

500 M Row

10 Ground to Overhead (155 lb, 105 lb)

Squat Cycle Light Day

Warm Up-

Row 1K

Banded Squat Holds- 3 sets of 2 minute holds

* Attach a band to a post, step in and put band around waste, step back untl tension is felt, drop into the bottom of a squat and hold for 2 minutes. Repeat 2 more times!

Mobilize Hips!!!


SWOD-

Back Squats:

* Based off your 3 Rep Max*

1x3 @ 60%
1x3 @ 70%
3x3@ 80%


Bench Press- 5x5


Muscle Endurance:
Every minute on the minute for 10 minutes perform:

100m Sprint
5 Burpees


WOD-

With a 10 Minute Cap Perform:

1 Power Snatch 95/65
1 OHS 95/65
2 Power Snatch
2 OHS
3 Power Snatch
3 OHS
And so on until 10 minutes has expired