Friday 1.31.14

         

A) Hatch 3.2

B) Behind Neck Push Press 5x8@50% 1RM push press
     Strict Pull Ups                 5x8@ Body weight
     Bent Over Rows             5x8@ 90% 8RM

C) Rec/Mob

Thursday 1.30.14

A) Bench Press 

    15 min to establish 1RM

B) 10 sets 

     200 m Row

   * Each set sprint 

C) Rec/Mob 

Wednesday 1.29.14

                          Hamp

A) AMRAP 20

    20- wall balls (20/14)

    20- box jump (24/20)

    50- double unders

B) Gymnastics Practice 

    -Pick a Goat and work it

    -10-15 min

C) MOBILITY 

Tuesday 1.28.14

             Thomas from CF Kilgore.

             Bright future for this kid!

  

A) Hatch 3.1

B) Auxillary Work

    Behind neck press 3x8@60%

    Strict pull-ups 3x8@BW

    Bent Row 3x8-- heavy as possible

C) MOBILITY 

Monday 1.27.14

              Lattier gettin in a heavy 

                set of back squats

   

A) EMOM 8
     1- Hang Squat Clean
     1- Squat Clean
     1- Jerk

B) AMRAP 15 (3 person teams)
    500 m Row
    50- Toe 2 Bar
    50- Kettlebell Swing (70/55)

   * Divide the work anyway necessary for the best score 

C) Rec/Mob

Friday 1.24.14

                          Marisa 

     

A) Hatch 2.2

B) 3 quality rds
    8- bent over row
    8- band pull aparts
   12- weighted situps

C) Rec/Mob

Thursday 1.23.14

                               CREWS!!!

A) AMRAP 4

    3- power clean (185/135)

    8-pull-up 

    Rest 3 min

 

    AMRAP 6

    4-power clean (155/105)

   10-sit-up 

    Rest 3 min

 

    AMRAP 8

   5- power clean (135/95)

  20- double under 

B) Rec/Mob

C)  Go home and be ready to squat on Friday!!!

Wednesday 1.22.14

           Nutrition is the foundation

A) AMRAP 20

    3- wall walks

   12- kb snatch (55/35) 6 each arm

   9- burpees

B) For Time:

    Either row 800m or run 800 m

C) Choose one of the following to practice:

    -toe 2 bar

    -wall ball

    -box jump

    -pull-up 

Tuesday 1.21.14

A) Hatch 2.1

B) Snatch Practice 

C) Rec/Mob

Monday 1.20.14

                 Kelly and Mari Beth 

                   recovery dinner

A). For Time 

     21-18-15-12

    Deadlift (225/155)

   -400m run after each set of deadlift 

B) double unders

    5 min max effort 

C) Rec/Mob

1.17.14

          The Proctors are ready for 

                  The 2014 OPEN!

                        Are you?

A) Hatch 1.2

B) Tabata 

     Push-up

     Situp

     Air squat 

C) Rec/Mob

Thursday 1.16.14

A)  AMRAP 15
     10- Push Press (95/55)
      6- Burpee Over Bar
    200m Sprint

B)  3min. Max Cal Row

C)  Rec/Mob.

Wednesday 1.15.14

A) 3 rds for max reps

    1 min box jumps (24/20)

    1 min Toe 2 bar 

    1 min deadlift (225/155)

    1 min Rest

B) 10 min. Double Under Practice

               -OR-

   Advanced-  EMOM 10

          30-40 double under unbroken 

C) Rec/Mob

Tuesday 1.14.14

 

                       Nuf said!

A) Hatch 1.1

B) AMRAP 10

    10- kb swing (55/35)

    5- single arm overhead squat 

   * switch arms each rd on ohs

C) rec/mob

Monday 1.13.14

      If you bring in your Hatch Program

             keep it away from Tug!

A) Buy-In: 25 Burpees

3 Rounds: 

400m Run

20 Pull-Ups (Adv. Chest2Bar)

     *If you want to be a competitor, you need to do C2B and be judged*

50 Double Unders 

Cash-Out: 25 Burpees

B) EMOM 10

3-Power Clean or Snatch 

C) Rec/Mob 

Friday 1.10.13

            Mike killed his 1000mRow

              Lattier rowed a 3:15.4

                  Awesome guys!

A) Front Squat

    15-20 min to hit 1RM

B) 3 rds
   50- Wall Balls (20/14)
  400m Run

C) Rec/Mob
  

Thursday 1.9.14

              Congrats Jessica on the

                     engagement!!!!

A) For Time:

   1000m Row

B) 21-15-9

    Push Press (115/75)

    Box Jumps (24/20)

C) Rec/Mob

Wednesday 1.8.13

A)  3 rds

    15- deadlifts (245/205)

    30- double unders

    35- sit-ups 

B)  3 quality rounds

     10- band pull aparts 

     10- ring dips (weighted if possible)

     10- toe to bar

C)  Rec/Mob

     

Tuesday 1.7.13

     Matt is leaving us this week for a move to New Orleans!  Be sure to wish   him luck!

A)  Gymnastic Skill
     15 min. to practice a gymnastics movement

B) AMRAP 12
     15- KB swing (55/35)
     10- Pistols
     5- Burpees

C) Rec/Mob.

Monday 1.6.14

        

A)  Back Squat

     *15 min to find 1RM

B) "Cindy"

    AMRAP 20

     5- pull-up 

    10- push-up 

    15- air squat

C) Rec/Mob

***We will be testing the back and front squat this week for the upcoming strength cycle.  Front squat will be tested Friday.

Friday 1.3.13

                      Throwback

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

B) Clean and Jerk
     *15 min. to establish 1RM for the day

C)  EMOM 10
      1-Front Squat
       -OR-
      3-Power Snatch@ 65-75% of (A)
       -OR-
      3-Power Clean + 1 Jerk @65-75% of (B)

Thursday 1.2.14

          Happy New Year from Pearl!!!

A)  EMOM 8

     5- Deadlifts

    *Heavy

B) 10rds for time:

     12- burpees

     12- pull-ups 

C) Rec/ Mob

         Or

    2min max double unders