Monday, June 30, 2014

Extra Work:
1.  C2B7 sets of 6, :50 rest between sets
2. Ring Dips
7 sets of 6 (Strict), :40 rest between sets.
3. Good Mornings
5 sets of 5 building - Preferably with the safety squat bar

Rest!

We're going to take a few days off of extra work for the deload week.  This is intentional and also goes hand in hand with a few of you guys showing some signs of overwork (Not PRing, not having full intensity, bodies starting to break down, etc.) -- Be smart and don't let your extra work take away from your regular practice of CF. 

Wednesday, June 25, 2014

No change in classes, make sure you try the HSPU, scale with Abmats if necessary.

Extra Work:
*Only do if you're not coming Thursday and your shoulders are feeling good*

30 Muscle-Ups for time.  Have a plan, EMOM or otherwise!  Two scores - one is time, two is failed reps.

Tuesday, June 24, 2014

Class:
1) Scale to 5 Kips, 4 CTB, 3 T2B, 2 KtE, 1 Bar MU for all of 1 and 2
2) see above
3) Scale up in weight, use DB if necessary.

Extra work:
SuperSuperSet - 4 Rounds:
1) Kroc Row +10lbs from last week.
2) Bench Press 5RM - +5-10lbs from last week. (This will be your last week before beginning Bench in 5/3/1 - know your weights.)
3) Ring HS Holds - Work on getting into a tight HS hold position on the rings - Hold for 20-30s if possible, if you can try to do 1-2 strict ring hspu.
4) Band Pull-Aparts - 10 reps - palms facing up.

Saturday, June 21, 2014

#Skulls:
1) If you haven't done 5/3/1 for DL/FS do this first thing.
2) Emom12:
Odd - 2 ring complexes - MU+3 Ring Dips+MU = 1
Even - 5 Squat Clean Thrusters @ 145/95

3) 1600m implement carry as a team of 2 or 3 - 400m at a time of each of these 4:
1) Zercher Barbell Carry @ 115/75
2) Atlas Stone Carry 115/75
3) Farmers Carry (2) 65/45lb DB
4) Buddy Carry
*Switch whenever you want, 1 person moving the implement at a time*

Friday, June 20, 2014

Extra Work:
4 Rounds of:
a) Absolute max to failure of HSPU (kipping or strict) to 1 abmat
b) AmRap: 1min Pistols - For speed
c) Band Pull-Apart SuperSeries -- https://www.youtube.com/watch?v=BVehf-8FAxQ

Wednesday, June 18, 2014

1) Scale to 85/65lb DB
2) 5/3/1

Extra Work:
Superset - 5 Rounds:
1) DB Strict Press 55/35# x 10 Reps
2) Strict Ring Dips x 8 Reps
3) Morning Crew: 10 OH Walking Lunges w/ Axle @ 135/95# - Try to Snatch it up.
Evening Crew: 5 Speed Squats w/ Safety Squat Bar @ BBB Weights for BS

Tuesday, June 17, 2014

Class:
1) Same
2) Same
3) Scale to 225/145 for Hang Cleans

Extra Work:
4) Chipper:
500m Row
10 MU
400m Row
8 MU
300m Row
6 MU
200m Row
4 MU
100m Row
2 MU

Monday, June 16, 2014

Class:

1) Same

2) Same #PR

3) Scale to CTB

Extra Work:

#SLBMondays

SuperSuperSet - 4 rounds:

1) Bench Press 5 Reps +10lbs from last week.

2) Kroc Rows 100/70lbs

3) 3 Wall-Facing Strict HSPU

4) 10 Glute-Ham-Raises

Saturday, June 14, 2014

Extra Work:
Flag Football! Get out, go hard and have some fun.

If you arent coming to flag football - try to get outside and hit 8 x 400m Sprints, or hill sprints!

Friday, June 13, 2014

1) Regular, try to finish in time cap.
2/3) - 5/3/1

Extra work:
4 rounds Superset of:
1) 10 FR Walking Lunges w/ axle +10lbs from last week
2) 10 Overhand DL w/ axle +10lbs from last week
3) 4 Pendlay Rows at WL Weight
4) Max HSPU at 3-6" deficit

Thursday, June 12, 2014

1) Try to get to class early to hit a few full snatches.  Do this if you can:
65% x 3
70% x 2
75% x 2
80% x 1 x 4
All from the floor.  If you cannot get to this before class, try to complete it after class and really work positioning/drills for 1&2.
2) Same as above
3) Scale to one wall-facing strict HSPU per wall climb if you can do them (they are very hard balance wise, see if a coach can spot you).

Extra work:
EMOM8:
3 Power Clean + Push Jerks at 205/145.
3 Pendlay Rows @ 205/145. 

Tuesday, June 10, 2014

1) Scale to:
15 Double KB FS (53/35)
15 HR Push-Ups
15 T2B

2) 5/3/1

3) Extra Work:
EMOM12:
1) DB Strict Press 10 Reps
2) Ring Dips 3 reps strict with 35lb DB, then drop and perform max kipping
3) Work on Slow, Control pistols - use a weight if it helps. No reps required, just work to move better, try in nanos/flats if capable!

Monday, June 9, 2014

1) Focus on movement, and go heavy.
2) Scale DB Snatches to DB Squat Snatches 65/45, 20 Muscle-Ups instead of Shoot Thrus, and 10 Sled Sprints with 3/2 45's on the sled instead of the run (one length of the rig or from the garage to the side walk is one sprint).

3) SuperSet - 4 Rounds:
1) Kroc Rows 100/70lbs - Max R and Max L arm
2) Bench Press (Close Grip) x 5 Reps at 75-80% of max
3) 30s HS Hold (Facing Wall)

Thursday, June 5, 2014

1) As RX
2) 5/3/1

3) Extra Work: BBB but with this:
FS - Do 5 x 10 Walking Lunges in a Front Rack with the Axle Bar.
DLs - Do 5 x 10 DL with the Axle Bar at proposed weights.

Try to do this as a superset, back and forth, relatively quickly.

Wednesday, June 4th, 2014

Class:
1 - Scale WC to Hold
2 - Use 65/45lb DBs // Heavy Stone
3 - As RX

4 - Extra Work:
EMOM10:
Odd - 1min HS Hold
Even - 20s Chin-Over-Bar Hold

Tuesday, June 3, 2014

1) Go Heavy bro.
2) Same as #1
3) Scale 5 MU to 15 CTB if you did the MU workout yesterday.

4) Extra:
EMOM12:
1. 8 Pendlay Rows @ 65% max clean
2. AmRap UB Strict HSPU (Parallettes to an even abmat (~3 45s under abmat))
3. OHS 5 Reps @ 70% of max out of rack - STABILIZE WHEN TIRED!!!

Monday, June 2, 2014

1 & 2 as RX

After Class:
BBB supersets - Do strict press Boring But Big with dumbbells, and try to do back squat a touch heavier than listed weights.

then...

3 rounds of:
10 C&J @ 205/125#
10 Muscle-Ups