Friday, January 23, 2015

Friday, January 23, 2015

"Mim's Birthday WOD"


10 Burpee 


41 Med Ball Sit-Up 20/14


10 Burpee 


41 Med Ball Squat 20/14


10 Burpee 


41 Push-Up


10 Burpee 


41 Deadlift 155/115


10 Burpee 


41 KBS 53/35


10 Burpee 


23 Calorie Row


10 Burpee 

74 Sec Plank Hold


4 Burpee

Thursday, January 22, 2015

Thursday, January 22, 2015

"Open Gym" 

 or:

1) Power Snatch (%1rm power sn) – 1×5@50%, 1×5@60%, 1×5@70%, 1×5@80%, 1×5@80+% (establish 5rm), 1×5@70%

2) Jerk Balance (%1rm jerk) – 1×5@50%, 1×5@60%, 1×5@65%, 3×5@70%

3) Press behind head from split position – Work up to 3 sets of 5 at max intensity

4) Clean grip lift off w/5 sec hold (%1rm clean) – 1×5@50%, 1×5@60%, 1×5@70%, 1×5@80%, 1×5@70%

Wednesday, January 21, 2015

Wednesday, January 21, 2015

Barbell:

1) 10 min. to establish a max 2-Pos Clean (hi-hang, low-hang 2″ from floor) + Jerk (both Cleans UB, then one Jerk).
2) EMOM for 5 minutes – One 2-Pos Clean (hi-hang, low-hang 2″ from floor) + Jerk @ 85% of max from #1.

Strength/Skill:

1a) 3X3 Strict + ME UB Kipping Weighted Pull-Ups – rest 90 sec.
1b) 3X5 Max Height Box Jumps – rest 90 sec.

Note: Step down ALL REPS. These should be high enough to be challenging for five reps, but not so high that rest is needed between reps.

Conditioning:

12 minute AMRAP of:

100 Double-Unders
20 TTB
20 Power Clean & Push Jerks 105/75#
75 Double-Unders
20 TTB
15 Power Clean & Push Jerks 155/105#
50 Double-Unders
20 TTB
10 Power Clean & Push Jerks 205/140#


Note: When all three rounds are completed, continue to repeat the final round for the duration of the AMRAP.

Tuesday, January 20, 2015

Thrusters for Quality

5-3-3-3-3

1 minute plank between sets.

-then-

"Fran"

21-15-9

95/65

Thruster
Pull-Up

Monday, January 19, 2015

Monday, January 19, 2015

Barbell:

1) 7X2 Snatch Deadlift + Low Hang Snatch (1″ off floor) – HAP, rest 60 sec. 
2a) 3X3 Snatch First Pulls – heavy, rest 60 sec. 
2b) 3X5 Snatch Grip Push Press – heavy (no misses), rest 60 sec.

Skill:

1a) 3 X ME UB K2E – rest 60 sec.
1b) 3X10 Reverse Hypers –  rest 60 sec.

Conditioning:

1 min ME Rope Climbs 15′

-then-

4 minute AMRAP of:

7 Hang Power Snatches @ 135/95#
14 HSPU
28 Double-Unders

-then-

1 min ME Rope Climbs 15′

-then-

4 minute AMRAP of:
7 Hang Power Snatches @ 135/95#
14 HSPU
28 Double-Unders

-then-

1 min ME Rope Climbs 15′

*Please list total reps of AMRAP and total Rope Climbs separately.

Tuesday, January 13, 2015

Wednesday, January 14, 2015

25 Min. AMRAP

10 Lateral Jumps 50/30
10 DB Crossover Bounds 50/30

3 Squat C&J* 155/115

10 Body Rows
10 Snatch Grip Pull-ups

3 Squat C&J* 155/115

10 SLDL 155/115
10 Snatch Grip Hi-Pull 155/115

3 Squat C&J* 155/115

10 Upside Down Twinkie Swirls
10 Back Ext. w/ Twist 53/35

3 Squat C&J* 155/115

* Caveat, weight and scoring scheme will be revealed at class.

Monday, January 12, 2015

Monday, January 12, 2015

Strength:


5 attempts to establish a 1RM of the barbell complex:

1 Clean


3 Front Squats


1 Jerk


3 Back Squats


1 Behind the Neck Jerk



Notes: All reps must be completed unbroken. The bar may


only rest in the front or back rack position. After completing

the first Jerk, the bar should be lowered to the back rack to

continue. The bar may be dropped from overhead after the

final BtN Jerk. Rest as needed.




Conditioning:



30 KBS 70/53


30 Wall Balls 20/14#


30 C2B Pull-ups


Row 1k


20 KBS 70/53


20 Wall Balls 20/14#


20 C2B Pull-ups