Tuesday 12.31.13

January 18th come support our individual females at the East Texas Open in Longview, Texas!!!

For Time:
31 - Box Jumps
31 - Sit-Ups
31 - Thruster (95/65)
31 - Push-Ups
31 - Deadlift (135/95)
31 - Toe2Bar
31 - Double Under
31 - Burpees

Monday 12.30.13

               Aggressive hip drive! 

A) Helen

    3rds

   400m run

   21- kb swing

   12- pull-up 

B) Calorie Burn 

    2min max cal row 

C) Rec/Mob

Saturday 12.28.13--OPEN GYM

          Wendy ran solo yesterday!!!

A) Snatch
   *15min. to est. 1RM for the day

B) 3 rounds
    500m Row
    25- Pull Ups
    15- Box Jumps (24/20)

C) 2 min. Max Double Unders

Friday 12.27.13

      That moment when the dip, drive, 

            re-dip all comes together!

A)  EMOM 8

     2- power clean (TNG) + 1 Jerk

    

B) 2-4-6-8-10

    Clean and Jerk (135/115)

    50-40-30-20-10

    Push-up (hand release for advanced)

C) Rec/Mob

Monday 12.23.13

Come and find out!!!

Friday 12.20.13

 

A) Clean & Jerk

*15 min to establish 1RM for the day 

B) AMRAP 15

     5- Hang Power Clean (135/95)

   10- Pistols

   15- Push-Ups

C) Rec/Mob 

Thursday 12.19.13

A)  EMOM 8
      3- Deadlifts
     *Heavy as you want to go!

B) AMRAP 12
     10- Overhead Squat
     10- Pull Ups
 
C) Rec/Mob

Wednesday 12.18.13

                              Tug 

A) 4 rds (1min station, 15 sec rest     between stations

Thrusters

Split jumps

Box jumps 

Sit-ups

B) practice 1 gymnastic mvmnt and 1 weigtlifting 

C) Mobility 

Tuesday 12.17.13

              Streeeeeeeeeeeetch!!!

A) 3 rds

   200m Run 

   7- power snatch (you choose load)

  14- burpees 

B) 5 min 

   Max KB swing

C) Rec/Mob

Monday 12.16.13

A)   For Time:

     18-15-12-9-6-3

     Front Squat (155/115)

     Toe2Bar

    *30 double unders after each set 

B) 3 quality rounds 

    8- strict pull-ups

   10- barbell lunges (bar on back)

   12- banded or barbell good mornings 

C) Rec/Mob 

Saturday 12.14.13-- Open Gym

                 Teresa hangin loose 

Max on Snatch and C&J if you didn't come in yesterday.  If not do the following:

EMOM 8 

7- pull-up

6-burpee

100- double unders

40- HSPU

30- toe 2 bar

20- shoulder 2 oh (135/95)

10- burpee box jumps

Row 1k 

Friday 12.13.13

                  Rhany killin it!!!

A) Snatch 

    * establish 1RM

    * 15 min cap

B) Clean and Jerk 

    * establish 1RM

    * 15 min cap

C) Front Squat 

    * establish 1RM

    * 10 min cap

Thursday 12.12.13

         Josh getting those legs warm

A) AMRAP 15
     2- Deadlift (245/205)
    15-Sit-Ups
    15- Push-Ups
  *Each round add 2 more reps of deadlifts (Rd1-2reps, Rd2-4 reps, Rd3-6 reps etc...)

B)  EMOM 8
      3- Squat snatch or 3- squat clean
     *You will be tired!  Go light and do them right!

C) Goat Work
        -Or-
    Rec/Mob

Wednesday 12.11.13

                           Lattier

A) Back Squat
     3 x 10
    *Heavy as Possible
    *15 min. cap

     Strict Press
     4 x 5
    *Heavy as possible
    *12 min. cap

B) AMRAP 8
     8-Kettlebell Swings (70/55)
     8- Gymnastic goat 

C) Rec/Mob

Tuesday 12.10.13

                        Mitchell

A) 21-15-9

    Front Rack Lunge (135/95)

    Pull-ups (chest to bar for Advanced)

    Burpees

B) Barbell Floor Press-- 3x10

    Db Lateral Raise-- 3x12

    Weighted Sit-ups-- 3x15

C) Rec/Mob

Monday 12.9.13

      Duck walk penalties for duck face 

                  selfies in the box!

A) AMRAP 20

     95 pound Thruster, 5 reps
     95 pound Hang Powerclean, 7 reps
     95 pound Sumo Deadlift High-pull, 10    reps

B) As Many Quality Sets as Possible with time remaining:

      5- weighted pull-ups

    10- toe2bar

    30- double unders 

 *** Quality here means don't start the movement until your confident you can complete all the reps unbroken 

C) Rec/Mob  

Friday 12.6.13

A)  Snatch

    Find 1RM for the day

   *15 min

B) Clean and Jerk

    Find 1RM for the day

   *15 min

C) Front Squat

     Find 3RM

    *15 min

Posting Friday work early!  Really want these to be as close to true max numbers as possible.  If that means you need to rest on Thursday, take the day off.  This will also be the scheduled work for open gym on Saturday, but not mandatory.  DO NOT attempt to max on both days!  

Thursday 12.5.13

                     Holly killin it

A)  2 rds
     50- Wall Balls (20/14)
     40- Double Unders
     30- Push Ups
     20- Pull Ups
     10- Deadlift (255/205)

B) 3 quality rds
    10- HSPU
    Max L- sit
      -OR-
 Goat Work--Gymnastics only

C)  Rec/Mob.

Wednesday 12.4.13

                        Aftermath 

A) EMOM 10

    SPRINT 50 meters 

 

B) Tababta 

     Kb swing 

     Cal row or bike

     Sit-up 

    

C) Rec/mob

       Or 

    Goat work 

Tuesday 12.3.13

                Hoodies coming soon            

           Don't forget to reserve yours!

A) EMOM 12

     Odd min. 5- Clean and Jerk @70% 1RM

     Even min. 10- Toe2Bar

                       5-Burpees

B) 3 quality rds

    8- Barbell Shrugs

    8-Band Pull Aparts

   10- SuperMan (3 sec hold)

C) Rec/Mob

Monday 12.2.13

A) For time

100- thruster (75/45)

Every min. 15 double unders

B) 800m Row

C) Practice toe to bar