Wednesday 5.1.13

Today we will only be Back Squatting and establishing a 1RM C&J.  The time spent on each portion is up to you.  Remember the 20RM should be one solid attempt, take your time to warm the body properly then get after it!  On the Clean and Jerk attempt to PR, but don't be dissappointed if you can't.  The volume today is low in comparison to a typical day but is nonetheless strenuous.  Focus on technique and mechanics in your movements.  Have FUN!!!

A) Back Squat
     20RM
    *add 5 lbs to last completed weight
   
B) Clean and Jerk
     *Find 1RM for the day. (this may not be a PR we are just looking for what you can achieve today)
     *Compare to last effort 4.8.13

Tuesday 4.30.13

A) Skill Work
     *15 min. to work a Goat.

B)  8 rds
     10- Box Jump
     10-Toe2Bar

C) Calorie Burn
     2 min. max Cal. airdyne


   

Monday 4.29.13

A) EMOM 9
     3-Deadlifts@80% 3RM

B)   4rds
    8-Hang Power Snatch (115/75)
    10-Burpees
    30-Double Unders
   
C) For Time:
     800m Run

Sunday 4.28.13

Active Recovery


Use your fitness!

Saturday 4.27.13

Rest Day

Friday 4.26.13

A) Back Squat
     20 rep
    *Add 5 lbs to what you did Monday 4.22.13
    *10 min. Cap

B) "Lynne"
     5 rds for Max Reps of:
     Bodyweight Bench Press
     Pullups
*Keep rest times under 3min.

C) With remaining class time work on a Goat!

Thursday 4.25.13

A) Shoulder to Overhead
     *10 min. to establish heaviest load possible

B) AMRAP 8
     200mRun
     15-Push Press (95/55)
     12- Toe 2 bar

     Rest 2 min.

    AMRAP 4
     15-Situps
     20- Split jumps

     Rest 2 min

   AMRAP 3
     Double Unders

Wednesday 4.24.13

A) EMOM 12
     3- Deadlift @75% 3RM (See 4.18.13)

B) With a partner (1 partner works at a time)
     AMRAP 15
     200m Row
     12-Box Jumps
     10- Push Ups
   
C) 3 x Max Reverse Plank

Tuesday 4.23.13

A)  EMOM 8

      Hang Power Clean+Power Clean

      *Heavy as possible with good form

B) "Grace"

      For Time:

     30- Clean and Jerks (135/95)

C) For time:

     30- Bar Facing Burpees

Monday 4.22.13

A) Back Squat
     15 min. to find 20RM

B) 3rds
    800m Run
    50- KBS (53/35)
    50- Situps
    *25min. Cap

C) Recovery Row
     5 min. slow row

Sunday 4.21.13

REST DAY!!!

Just relax

Saturday 4.20.13

WOD

     EMOM 20
    Odd min: 4-Power Clean (65-70%1RM)
    Even min: 15-Lateral hops over Bar

REST 4 min.

     For time:
     50 calorie Row

Do not Row like this!

Friday 4.19.13

A) Skill Work

     15 min to work a goat

B) AMRAP 10

      20- Air Squat 

      50yd shuttle run (25yd splits)

      10- Push Press (95/55)

C) Handstand Holds 

      3 x Max Effort

Thursday 4.18.13

A) Deadlift
    3-3-3-3-3
    *15 min. Cap

B) 30-20-10
     Deadlift (135/95)
     Burpees

C) Complete either Tuesday or Mondays part C (Core Work)

     *If you missed both days choose the work that is your weakness.  If you are great at toe to bar do the swings, if your great at swings do the toe to bars.

Wednesday 4.17.13

A)  Skill work
      *15 min. to work on Handstand Walks

B) With a 20 min. running clock complete the following
      1 mile Run
      AMRAP with remaining time
      20- Push ups
      10- Box Jumps

C) Recovery Row/Bike
    5-7 min

Tuesday 4.16.13

A)  EMOM 8

      3- Front Squats (No Rack)

      *Heavy as possible

B) 5 rds

    15-Thrusters (100/65)

    15- Pullups

C) For time

     50- KBS (70/53)  
 
     If you did not complete the core work from yesterday do it instead of C.

Monday 4.15.13

A) Snatch complex
Power snatch+ hang snatch
*15 min to find heaviest load

B) AMRAP 15
5- Power Snatch (115/75)
10- handstand push-ups
200m Run

C) Core work (NFT)
21-15-9
Weighted sit-ups
Toe2Bar

Post load and score to comments
*Ex. A) 135 B) 5 rds+3 hspu C) 35#

Saturday 4.13.13

Partner "Murph"
1 works 1 rests

Run 1 mile (400m splits with 45/25# plate)
100-Pullups
200-Pushups
300-Air Squat
Run 1 mile (400m splits with 45/25# plate)

Friday 4.12.13

A) Skill Work
      -Practice a skill you are bad at (aka "goat") for 10-15 min.

B)  EMOM 20
      Odd min. 12-Box Jumps
      Even min. 15-Toe2Bar

C) Rowing
     3x300m
     *Rest 2min. b/t attempts

Thursday 4.11.13

A) EMOM 8

    2 Power clean + 1 Push Jerk

    *Use at least 70% 1RM

B) "DT"

          5 rds

    12-Deadlift (155/105)

      9- Hang Clean

      6- Push Jerk

C)  For Time:

      800 m Run

       
Post load and times to comments
*Ex-- A) 200 B) 15:43 Rx'd C) 2:30

Wednesday 4.10.13

A) Skill Work
    *10-12 min. practice Pullups

B) AMRAP 10
     30- Double Unders
     10- Pullups

     Rest 4 min. then...

C) Handstand Holds
     3 sets Max Time
   

Tuesday 4.9.13

A) Back Squat

     3-3-3-3-3

     *15 min. Cap.  Heaviest possible load each set

B) AMRAP 12

     12-KBS

     12- Goblet Squats 

C) Recovery Row/bike/run

     5-7 min.

 
Post load and score to comments
 Ex. A) 245-255-270-275-280
       B) 8 rds+3 KBS

Monday 4.8.13

A)  Clean and Jerk
      *15 min. to find 1RM

B)  3 rds.
     400m Run
     25- Hand Release Push Ups
      6- Power Clean @75% 1RM

C) Core Work
      For time:
     100- Situps

Sunday 4.7.13

Active Recovery

Do something fun!  Use your fitness!!!

Saturday 4.6.13

A) 5 rds

     5- Hang Power Clean

     10- Burpee over bar

B) If you missed Friday

     Make up your 1000m Row for time

     If you did come Friday complete the following: 

     AMRAP 6

     8-Toe2Bar

     8-KBS

C) Recovery Row

Friday 4.5.13

A)  EMOM 20
      Odd min. 5-Deadlift (climbing)
      Even min. 10-15 Wall balls (start at high end)

B) For time:
     1000m Row

C) L Hang
    *Accumulate 2 min. of an L hang

Thursday 4.4.13

A)  EMOM 8
      3- Power Snatch

B) AMRAP 20
     400 m Run
      15- Thrusters (95/55)
      30- Split Jumps

C) L Hang
     *Accumulate 2 min.
   

Wednesday 4.3.13

A) 15 min to work on Double Unders

B) 4rds
    200 m Run
    25- Wall Balls
    15- Pull ups

Tuesday 3.2.13

A) EMOM 8
    2 Power Clean+1 Front Squat
    *Go Heavier than you did on 3.14.13

B) 3 rds
     10-Power Clean
     20-Burpees
     30- Situps

C) 3rds for quality
     8- L hangs (20X2)
     10- Band Pull Aparts
     12- Vups