Tuesday, July 29, 2014

Extra Work:
Emom16:
1) Good Morning - 3 reps (SSBar)
2) Strict Ring Dips - 10 reps
3) Banded Plank - 20s, heavy
4) Legless rope climb from standing position (no jump)

Rest 4 Mins

Emom5: 4 TnG SqSnatch @ 165/105#

Monday, July 28, 2014

Extra Work:
7 Rounds of:
a) 3 Strict + 3 Kipping HSPU for Height
b) 15R/15L Kroc Rows for weight.

**Scale to MU if possible for class workout**

Tuesday, July 22, 2014

Extra Work:
1) Emom 8 - 3 Power Snatch at 155/95 (or 75% if need to scale down)
2) Emom 8 - 3 Power Jerks at 205/135 (or 75%)

Thursday, July 17, 2014

Extra:
Superset - 7 Rounds:
1) Good Morning 7 x 3 @ 55% BS weight
2) 18 Pistols - To be completed inside of 1 minute, alternating.
3) Power Clean + Push Jerk  7 x 2 @ 70% of 1RM C&J

Wednesday, July 16, 2014

Do class as RX -- PR that BS/Bench!

Extra work:

With a partner complete for time: (If no partner complete 20, 20, 20)

30 Strict deficit HSPU

40 Stone to Shoulder (150/110)

50 Cals on Rower (swap at 25)

Tuesday, July 15, 2014

Class -- Decide if you want to do V2.0 or regular (if you've never done RX regular do that).

Extra work:
Superset - 4 rounds
1) 5 Strict Press w/ 65/45lb DB - Tight core
2) 20 kipping Ring Dips (break if needed)
3) Banded Planks - 30 seconds - Heavy

NPFL Optional Races

5-4-3-2: (2M, 2W)
Snatch (155, 175, 195, 215M, 105, 115, 125, 135W)
Box Jump Over (24/20, 30/24, 36/30, 42/36)


40 Thrusters (235/145)
3M, 3W - Barbell may not touch ground*, may not get more than 1 rep ahead of opp. sex.

Two on floor at a time
40 DL (305/205)
40 CtB
4 Rope Climbs
40 GtO (165/105)
Rest 3mins, repeat

16 Barbells from 115-340lbs
7mins (10 athletes)
1 attempt, alternate genders
115, 130, 145, 160, 185, 200, 215, 230, 245, 265, 280, 295, 310, 325, 340

60 HSPU (5" deficit)
30 HSPU (10" deficit)
10 Free standing HSPU

3 People/Stations working at the same time:
12 OHS (165/105
25 T2B
10 DB Pistols (50/30)
10 MU
20 BBJ (24/20)

Friday, July 11, 2014

Extra Work:
Superset - 4 rounds:
1) Axle DL 10 Reps @ 60% 1RM (Double Overhand)
2) OH Walking Lunges 10 Reps @ 50% 1RM OHS
3) Strict DB Press Max Set To failure @ 55/35
4) Max Strict Ring Dips to failure
Rest as needed between 2, 3, & 4.

Wednesday, July 9, 2014

3) Scale sit-ups to V-Ups, and Push-Ups to HR


Extra work:
5 x 500m Row w/ 90s Rest - After completion of the final row complete:

For time:
50 Pistols
50 Burpees

Thursday/Friday July 3/4, 2014

Over the next two days depending on availability and when you are working out complete the following complex.

EMOM15:
1) Kroc Rows Max R/L w/ 100/70lbs
2) Pause Front Squat - 3 Reps with 5s count at 65-75% 1RM FS (build in weight from 65% to 75%)
3) 3 Chest-to-Ring Pull-Ups, Muscle-Up, 3 Ring Dips

Tuesday, July 1, 2014

Do RX+ for class then...

Max 20m Walking Lunge -- Take 3-4 sets to build to a max 20m Walking Lunge (Wall-To-Wall) with the axle bar.