20171021

20171021:

WEIGHTLIFTING (8:30 AM)
1) Clean & Jerk: 2+1×60, 2+1×70, 2+1×75, 2×2+1×80
2) Hang Power Snatch: 3×50, 3×60, 3×65, 2x2x70
3) Back Squat: 4×60, 4×70, 2x4x75, 2x3x80
4) Behind the Neck Push Press: 3×50, 3×60, 3×5, 2x2x70
5) Overhead Lunge: 3x6xAHAP (3 lunges each leg)

WOD (10:00 AM)
Teams of 3:
100 Calorie Assault Bike
100 Box Jump Overs (24/20)
100 Thrusters (95/65)
100 Chest to Bar Pull-Ups
100 Thrusters (95/65)
100 Box Jump Overs (24/20)
100 Calorie Assault Bike

Comp:
1. Run Conditioning
20 Minute “Out and Back Run”

Turn around at the 10:00 mark, and the goal is to arrive
back where you started exactly at the 20:00 mark

2. Conditioning
For Time:
30/24 Calorie Assault Bike
30 Burpee Box Jump Overs (24/20)
30 Thrusters (115/80)
30 Bar Muscle-Ups
30 Thrusters (115/80)
30 Burpee Box Jump Overs (24/20)
30/24 Calorie Assault Bike

3. Midline
For Time:
50 GHD Sit-Ups
10 Glute-Ham Raises
35 GHD Sit-Ups
10 Glute-Ham Raises
20 GHD Sit-Ups
10 Glute-Ham Raises

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20171020

20171020:

Front Squat: 2x2x80, 2x2x85, 2x2x90

Then,

3 Rounds:
75 Double Unders
50 Air Squats
15 Power Cleans (135/95)

Comp:
1. Split Jerk
On the Minute x 10
Build to a Heavy Split Jerk

2. Front Squat
6 Sets of 2:
Sets 1 & 2 – 80%
Sets 3 & 4 – 85%
Sets 5 & 6 – 90%

3. Gymnastics
Accumulate 20 Repetitions of a deficit handstand push-up. Build in deficit.

4. Conditioning
3 Rounds:
100 Double Unders
50 Air Squats
15 Power Cleans (165/110)

5. Odd Object
1 Round:
200 Meter Sled Drag (Bodyweight)
200 Meter Sled Push (1/2 Bodyweight)
200 Meter D-Ball Walk (150/100)
200 Meter Sprint

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20171018

20171018:

15:00 minutes to work to a heavy 3-rep OHS

Then,

AMRAP 3
21 Overhead Squats (95/65)
21 Burpee Over the Erg
Max Calorie Row
Rest 3:00
AMRAP 3
18 Overhead Squats (115/80)
18 Burpee Over the Erg
Max Calorie Row
Rest 3:00
AMRAP 3
15 Overhead Squats (135/95)
15 Burpee Over the Erg
Max Calorie Row
Rest 3:00
AMRAP 3
12 Overhead Squats (155/105)
12 Burpee Over the Erg
Max Calorie Row

Comp:
1. Barbell Cycling
AMRAP :20s – Squat Cleans (185/135)
Rest :40s
AMRAP :40s – Squat Cleans (225/155)
Rest 1:20
AMRAP 1:00 – Squat Cleans (245/165)
Rest 1:20
AMRAP :40s – Squat Cleans (225/155)
Rest :40s
AMRAP :20s – Squat Cleans (185/135)

2. Conditioning
AMRAP 3
21 Overhead Squats (135/95)
21 Burpee Over the Erg
Max Calorie Row
Rest 3:00
AMRAP 3
18 Overhead Squats (165/115)
18 Burpee Over the Erg
Max Calorie Row
Rest 3:00
AMRAP 3
15 Overhead Squats (185/135)
15 Burpee Over the Erg
Max Calorie Row
Rest 3:00
AMRAP 3
12 Overhead Squats (225/155)
12 Burpee Over the Erg
Max Calorie Row

3. Gymnastics
Alternating On the Minute x 10
A) 200 Meter Run with Weight Vest (20/14)
B) 30 Seconds Max Strict Chest to Bar Pull-ups with Weight Vest (20/14)
*Repeat from last week. Goal is to improve score.

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20171017

20171017:

15:00 minutes to work to a heavy 5-rep Deadlift

Then,

On the Minute x 12 (4 Rounds)
1st: 15 Deadlifts (225/155)
2nd: 15 Abmat Sit-Ups
3rd: Max Burpees

Comp:
1. Strict Handstand Push-ups
3 Rounds:
40% of Max Unbroken Strict Handstand Push-ups
30% of Max Unbroken Strict Handstand Push-ups
20% of Max Unbroken Strict Handstand Push-ups
*Rest as little as needed between unbroken sets,
and rest 2:00 between rounds.

2. Run Conditioning
7 Rounds:
40 seconds on, 1:20 rest

3. Conditioning
4 Rounds:
10 Deadlifts (365/225)
25 GHD Sit-Ups
40/30 Calorie Assault Bike

4. Midline
Accumulate 75 Weighted Hip Extensions (35/25)

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20171016

20171016:

Snatch: 12:00 EMOM (3 rounds)
Minute 1 – 3 Reps @ 79%
Minute 2 – 2 Reps @ 84%
Minute 3 – 1 Rep @ 89%
Minute 4 – Rest

Then,

“Task Priority Fight Gone Bad”
3 Rounds, resting 1:00 between:
25 Wallballs (20/14)
25 Sumo Deadlift High Pulls (75/55)
25 Box Jumps (20)
25 Push Press (75/55)
25 Calorie Row

20:00 Time Cap. Scale to 15 or 20 reps each movement to try to complete all the work under the time cap.

Comp:
1. Overhead Squat + Snatch Balance
Build to a Moderate Complex:
1 Overhead Squat + 2 Snatch Balances
*Technique is more important than loading. This is a primer for the following work.

2. Squat Snatch
On the Minute x 12 (3 Rounds)
Minute 1 – 3 Reps @ 79%
Minute 2 – 2 Reps @ 84%
Minute 3 – 1 Rep @ 89%
Minute 4 – Rest

3. Pausing Snatch Deadlift
5 x 2 @ 105%
2 Second pause just below knee

4. Back Squat
2 Rounds:
7 Reps @ 78%
5 Reps @ 82%
3 Reps @ 86%
Rest 2:00 between each set of squats

5. Ring Muscle-Ups
3 Rounds:
40% of Max Unbroken Muscle-ups
30% of Max Unbroken Muscle-ups
20% of Max Unbroken Muscle-ups
*Rest as little as needed between unbroken sets,
and rest 2:00 between rounds.

6. Conditioning
“Task Priority Fight Gone Bad”
3 Rounds, resting 1:00 between:
30 Wallballs (20/14)
30 Sumo Deadlift High Pulls (75/55)
30 Box Jumps (20)
30 Push Press (75/55)
30 Calorie Row

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20171014

20171014:

WEIGHTLIFTING (8:30 AM)
1) Snatch: 2×50, 2×60, 2×70, 2×80, 1×85, 1×90
2) Power Clean: 2×50, 2×60, 2×65, 2x2x70
3) Back Squat: 3×60, 3×70, 3×80, 2×85, 3×80
4) Clean Deadlift: 3×80, 3×85, 2x2x90
5) Strict Press: 4x3xAHAP

WOD (10:00 AM)
For Time:
800 Meter Run
6 Rounds “The Chief” (135/95)
400 Meter Run
4 Rounds “The Chief” (135/95)
200 Meter Run
2 Rounds “The Chief” (135/95)

“The Chief”: 3 Power Cleans, 6 Push-ups, 9 Air Squats

Comp:
1. Run Conditioning
3 x 600 Meter Run
rest :30 seconds between efforts
4 x 400 Meter Run
rest :30 seconds between efforts
5 x 200 Meter Run
rest :30 seconds between efforts

2. Rope Climbs
21 Calorie Ski Erg
5 Legless Rope Climbs
15 Calorie Ski Erg
3 Legless Rope Climbs
9 Calorie Ski Erg
1 Legless Rope Climb
Rest 3:00
21 Calorie Ski Erg
5 Rope Climbs
15 Calorie Ski Erg
3 Rope Climbs
9 Calorie Ski Erg
1 Rope Climb

3. Conditioning
400 Meter Sled Push
6 Rounds “The Chief” (155/105)
200 Meter Sled Push
4 Rounds “The Chief” (155/105)
100 Meter Sled Push
2 Rounds “The Chief” (155/105)

*Sled loaded to 1/2 Bodyweight

“The Chief”: 3 Power Cleans, 6 Push-ups, 9 Air Squats

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