Price's PR Palace

[Price Goosby]

7/11

6:00 AM

10 Min warm up

10 Min EMOM Snatch complex: 1 Snatch + 1 OHS
115-125-135-145-155-165-175-185-205-225(FAIL)

For time
50 Back squats 155#
50 Burpees
25 Back squats 185#
25 Burpees

13:07

15 min rest

8 Rnds
4 Unbroken Ring MUs

Bench press
2x7 135#

3 Rnds
5 Reps 155#
3 Reps 185#
1 Rep 205#

[Price Goosby]

5:00 PM

1 Mile walk

15 Min Warm up

1RM Squat clean thruster
135-155-185-205-225-245(PR)

10 Min AMRAP
Squat clean thrusters @ 195#

[Price Goosby]

9:00 AM

20 Min warm up

Power clean
4x3 @ 185#

3 Rnds for time
100 DU
20 KB swings 2 Pood
10 Push ups

10:03

15 Min mobility session

10 min rest

For time
1 Mile run w/ 55lb plate
50 Tire flips (ours is 400+ ish)
1 Mile run w/ 55lb plate
20 Rope climbs

56:55

10 min rest

3x10 HGDSU

[Price Goosby]

9:00 AM

20 Mins of mobility

Back squat
4 Rep - 45-95-135-185-235
3x7 255#

4 Rnds for time
5 Squat snatches 155#
10 T2B

5:36

20 Mins of mobility

[Price Goosby]

6/18

9:00 AM

20 Min Mobility session

1 Squat snatch every 10 secs for 18 Rnds @ 145#
2 Min Rest
1 Squat snatch every 15 secs for 12 Rnds @ 155#

5 Min rest

15 Min AMRAP
5 HSPU (Increasing by 5 each round)
10 Pistols (Increasing by 5 each round)
30 DU (Increasing by 10 each round)

Total - 5 Rnds + 6 HSPU

15 Min rest

3 Rnds for time
400m Run
15 Knees to elbow
15 KB snatch L-Arm 1.5 Pood
15 KN snatch R-Arm 1.5 Pood

18:50

5 Min rest

"Nasty Girls"
3 Rnds for time
50 Squats
7 MU
10 Hang power cleans 135#

10:45

5 Min rest

21-15-9
Cal row
Bench press 135#

9:23

[Price Goosby]

5:00 PM

45 Min AMRAP
5 Dumbbell snatch 70lbs
10 Bent over dumbbell rows 70lbs
15 Goblet/Front squats with 70 dumbbell

Total - 17 Rnds

[Price Goosby]

12:00 PM

20 Min Warm up

10 Mins of mobility

1RM Front squat
135-185-215-225-245-255-275-300(FAIL)-290(PR)

10 Min rest

15 Min EMOM
Min 1- 2 Power cleans + 3 Push press @ 170#
Min 2- 10 T2B
Min 3- 15 Cal Row

[Price Goosby]

6/25

6:00 AM

20 Min warm up

10 Rnds: Every 3 Secs perform 3 Touch & Go Power snatches @ 115#

5 Min rest

3 Rnds for time
12 OHS 155#
9 Bar over burpees
6 Bar MU

9:51

15 min rest

Front squat
4 Rep - 45-95-135-165-185
3 Rep - 225-225-225

5 Min rest

4 Rnds
250m Row
15 HSPU
30 sec rest

15 min rest

1 Split jerk E2MOM until failure starting @ 95lbs increasing by 10lbs each round
Failing weight - 245#

10 min rest

12 Min EMOM
Min 1- 10 Pull ups
Min 2- 10 Wall balls 30lbs
Min 3- 10 Abmat sit ups

[Price Goosby]

9:00 AM

10 Min Warm up

10 Mins of mobility

10 Mins to establish heavy snatch
135-155-185-205

Snatch complex:4 Sets- 1 Full snatch from ground + 1 Hang snatch + 1 High hang snatch @ 145#

5 Min rest

For time
20 Cal Assault bike
15 T2B
30 Box jumps
15 T2B
20 Call Assault bike

4:27

15 Mins of mobility

15 min rest

15 Power cleans 155#
30 T2B
30 Box jumps
15 Ring MU
30 Push press 155#
30 DU
15 Thrusters 135#
30 Pull ups
30 Burpees
300' Walking lunge w/ 45lb plate

25:30

...................................

12:00 PM

Bench press
5 Rep - 45-95-135-155-185
3 Rnds
3 Rep 185#
1 Rep 205#

4 Rnds
10 GHDSU
10 Bicep curls w/ 45lb dumbbell (5 each arm)

[Price Goosby]

7/30

9:00 AM

"Fight Gone Not As Bad As Normal But Pretty Bad"
3 Rnds
1 Min - Wall balls 25lb
1 Min - Rest
1 Min - Sumo Deadlift High pull 75#
1 Min - Rest
1 Min - Box jumps 24inch
1 Min - Rest
1 Min - Push press 75#
1 Min - Rest
1 Min - Cal Row
1 Min - Rest

Total - 413