Friday 11.1.13

                 Wall Balls @4pm

A) Split Jerk
    *15min. to practice
    *Do not attempt a PR

B) AMRAP 12
     10- KB Swing
     5- Single arm OH Lunge
     10- Toe2Bar
     5- Single arm OH Lunge

C) Recovery/Mobility

Thursday 10.31.13

                             Happy Halloween!

A)  Skill test 

    Standing Broad Jump

    * 3 attempts

B)  BUY IN-- 400 m Run

    21-15-9

    Power Clean (135/95)

    Pull-ups

    CASH OUT-- 400 m Run

    *Every 2 min. 4- burpees

C) Recovery

    

Wednesday 10.30.13

                                                 Happy Bday Jeff!

A) EMOM 8

    2- Front Squats 

   *Heavy!

   

B) AMRAP 15

    15- wall balls (20/14)

    30- Double Unders

C) 2 quality sets:
    30- Kb Swing (Unbroken)
      5-Man Makers (Heavy but controlled)


 
   

Tuesday 10.29.13

                                                Mark pulling with ease

  

A)  Deadlift

     *15 min. to find 5RM

B)   21-15-9

     Calorie Row

     Burpees Over Rower 

C)   Until you are exhausted

       10- Band Pull Aparts

       10- DB lateral raises

       10- Weighted Sit-ups 

Monday 10.28.13

                                 Travis and Tyler 

A) EMOM 8

    3- Power Cleans ( touch n go)

   * same weight each set.  Make it challenging!

B) "Angie"

     100- pull-ups

     100- push-ups

     100- sit-ups

     100- air squats 

    *22 min cap

C) Recovery/mobility 

Saturday 10.26.13

A) For Time: 

    1 mile run

B) 50- wall balls

    40- toe2bar

    30- reverse front rack lunge streps (115/75)

    15- hang power clean and jerk (155/115)

*use only one bar 

C)  3 quality sets 

     8- close grip bench 

     8- dips (weighted on rings if possible)

     20- back extensions 

     

Friday 10.25.13

A) Double Unders
     *2 min. Max effort

B) AMRAP 2
     4-Power Cleans (135/95)
     8-Toes2Bar
   
     Rest 2 min.

    AMRAP 4
    4-Power Cleans
    8-Toes2Bar

    Rest 3 min.
 
    AMRAP 6
    4-Power Cleans
    8-Toes2Bar

C) Double Unders
      *2min. Max effort

Thursday 10.24.13

A) Split Jerk
     *15 min. to practice
     *DO NOT ATTEMPT A MAX!

B)  AMRAP 10
      10- OH Plate Lunge (45/25)
        5-Plate Press
      *5 plate burpee penalty for dropping weight below the knee
   
C) TBD

Wednesday 10.23.13

A) Every 30 seconds for 5 min.
     1-Power Snatch
     *60-70%

B) 3 rds
    25-Deadlifts (135/95)
    50-Sit-Ups
   800m Run

C) 2 max effort sets
     DB floor press (50/30)
     *Rest no longer than 4 min.

Tuesday 10.22.13

A)  DB Sprint

B) 3-4 quality rounds

    8- strict pull-ups

    8- bent over row

   20-40- double unders

C) Recovery/Mobility

Monday 10.21.13

A) EMOM 8 

     Power Clean + 2- Front squats 

     *go heavy

B)   AMRAP 12

     5- Front Squats (135/95)

    10- Pull-ups

    15- double unders 

C) 2 min max calorie row

        Rest 2min

    2 min max burpees

Friday 10.18.13

A)  EMOM 20

     Odd min- Push press x 10-15    (115/75)

     Even min- Sit-ups x 12

                      Air squat x 12

B) 2 quality rds

     15- banded good mornings

     12- band pull aparts 

     10- box jumps (30/24)

C) Recovery/ mobility

              -or-

       800m row for time 

Thursday 10.17.13

A)  10-8-6-4-2

       Deadlift (275/205)

       Lateral burpees over bar

    *30 double unders after each round

B) 3 rds for quality

    15- DB floor press

    12- KB RDL

      9- Toes2Bar

C) Recovery/Mobility 

Wednesday 10.16.13

A) 5 sets of the following complex:

    Power snatch + squat snatch + ohs

    * 15 min cap

B) "Karen"

      For time:

     150- wall balls

C) gymnastics practice 

    

Tuesday 10.15.13

A)  Max Height Seated Box Jump
      *While seated on 12" box jump to max height on a higher box
      *10 min. Cap

B)  Every 3 min. for 4 sets
      Run 400 or Row 500

C) 2 quality sets
     15- Dumbbell Row each arm
     12- Band Pull aparts
     10- weighted situps

Monday 10.14.13

A) EMOM 6

    1- squat clean + 2- push press

    * heavy as possible

B) EMOM for as long as possible 

     3- hang power clean

     3- push press

     3- back squat 

   * weights will vary depending upon skill level, but higher end numbers should be 165-185 for men and 125-145 for women 

   * if you are unable to get at least 5 rds lower weight and begin again

C) Mobility 

Saturday 10.11.13

A) Snatch

    *15 min to establish 1RM

B) EMOM 15

    Odd- 30 double unders

    Even- 15 wall balls (20/14)

     Rest 5-10 min

    8 rds

    7- pull-ups

    7- ring dips

C) Practice handstand walks with remaining energy

Friday 10.11.13

A)   4 rds (1min each station)

      DB Snatch

      Rest 15 sec.

      Burpee Box Jump (24/20)

      Rest 15 sec.

      Calorie Bike

      Rest 15 sec. 

      Plank

      Rest 15 sec.

B) Gymnastic Skill

     * practice a movement that needs work 

C) Recovery/mobility

      

Thursday 10.10.13

A) Split Jerk
    * 5x1
    *15 min. to hit all 5 sets, each rep needs to be heavy ending with a PR attempt

B) 25-20-15-10-5
     Thrusters (95/65)
    50-40-30-20-10
     Double Unders

C) For quality
     30- Band Pull Aparts
     30- HSPU     or 3 sets of 20 sec. handstand hold
   

Wednesday 10.9.13

A) EMOM 8
     3- Power Snatch
    *Goal is to be consistent with your technique.  Increase weight if your able, but focus on mechanics and consistency before intensity

B) 2 rds
    50- KB swings (53/35)
    40- Split Jumps
    30- Sit-ups
    20- Push-ups

C) Recovery/Mobility
   

Tuesday 10.8.13

A) Gymnastic Skill Work
    *10 min. to practice L-sit

B) 6 rds
    400mRun
    25-Pullups

C) Recovery/Mobility

Monday 10.7.13

A) Clean Complex

    3 count clean deadlift + Mid hang squat clean + Jerk

    *Heaviest load possible

    *15 min cap 

B) EMOM 9

    Clean complex @ 85% from (A)

C) BRING SALLY UP 

     Back Sqauts

Saturday 10.5.13-- OPEN GYM

A) For Time:
     30- Burpee Box Jumps (24/20)

     Rest 5-10 min.

B) "Jackie"
     1000m Row
     50-thrusters (45#)
     30- Pullups

     Rest 5-10 min.

C) AMRAP 5
     8-Toe 2 Bar
     8- PushUps

Friday 10.4.13

A) Snatch Complex
      3 Count Snatch Grip Deadlift + Mid Thigh Squat Snatch + Overhead Squat
     *15 min. to establish heaviest load
     *3 count SGD means stand slowly taking no less than 3 seconds to reach the hip pockets

B) For Time:
     20- Power Snatch (115/95)
     800 m Run
     20- Power Snatch (115/95)

C) Goat work
     *Remainder of class time spent practicing a weakness

Thursday 10.3.13

A) 15min. Gymnastic Skill Work
                      OR
     If you missed Monday 15 min. to Find 1RM Front Squat

B) AMRAP 10

     10- wall ball

     30- double unders

C) Tababta Handstand Hold

Wednesday 10.2.13

A) EMOM 8
     Power Clean + Front Squat
    *Heavy as Possible

B) 5-4-3-2-1-2-3-4-5
     Power Clean (135/95)
     Push Jerk

C) For Quality Complete:
     50- Band Pull Aparts
     50- Banded Good Morning
     *Split up however you would like