Tuesday, April 1, 2014

Strength:
Class Strength

MetCon:
10min AmRap:
5 Strict Ring Dips
1 Legless Rope Climb
10 HSPU

rest10min then complete with a partner...

5min AmRap:
1-2-3 Ladder (Partner A does 1, B does 1, A does 2, B does 2, A does 3, B does 3, that is one round)
HPC @ 225/155#

Monday, March 31, 2014

Oly:
1) Snatch - 60% x 2, 70% x 2, 80% x 2, Heavy Single
2) C&J - 60% x 2+1, 70% x 2+1, 80% x 2+1, Heavy Single

Strength:
EMOM15:
1) Back Squat 3reps @ 80%
2) 10 Strict Pull-Ups
3) :45s of DU (goal 70-80)

Conditioning:
Class MetCon

Saturday, March 29, 2014

14.5 then...


Skulls

1) Power Snatch 5 x 3 TnG @ 75%
2a) Sn High-Pull 5 x 3 @ Same wgt as #1
2b) Snatch PP + OHS (5+2) x 5 (begin @ 75%)

As a team of 3 go as far as possible on:
1-2-3 Ladder of C&J:
155, 185, 205, 225, 245, 265, 285, 305, 315
105, 115, 125, 135, 145, 155, 165, 175, 185, 195, 205
**Must be TnG**

With the same team of 3 - immediately following the C&J Ladder begin:
750m Row
50 HSPU
750m Row
**Each athlete rows 750m, must keep A, B, C order entire workout**

Complete for form x 3 rounds:
a) L-Sit - Max Sit
b) Ice Cream Makers x 6 Reps
c) Skin the Cat + Muscle-Up + Muscle-Up Negative (Slow)

Friday, March 28th, 2014

14.5 -- Get the Open done right!

Rest 20-30mins then...

Oly:
1) 3 Position Clean (Bottom up) + Jerk: 60%, 65%, 70%, 75% x 3sets
2a) Clean Pull 3 x 2 @ 100% Max Clean
2b) FS 3s x 5r @ 75%
2c) Good Mornings 3 x 5r @ 155#/105#

 

Thursday, March 27th, 2014

Prep Day

2 Rounds of:
500m Row
0.5miles AirDyne

3 Rounds of:
Outlaw Warm-Up - 45#, 65#, 85#

3 Rounds of:
1 Squat Clean Thruster 115#/85#
2 Thrusters 115#/85#
3 Burpee Box Jump Overs 24/20"
4 HSPU
6 WB
8 KBS
10 Air Squats
30 DUs
*Rest 2mins*

Mobility as needed

Wednesday, March 26th, 2014

Rest Day
Complete Rest

Tuesday, March 25th, 2014

With a 25 minute running clock...
1. 100 Ring Dips for time or AMRAP 5, which ever comes first.

At the 5 minute mark...

2.  80 Wall Balls, 30/20 or AMRAP 5, which ever comes first.

At the 10 minute mark...

3. 60 Burpee Box Jumps, 24/20 or AMRAP 5, which ever comes first.
Face the box, show control and full stand on top of each box jump.

At to the 15 minute mark...

4.  40 Clean and Jerks, 155/105 or AMRAP 5, which ever comes first.

At to the 20 minute mark...

5.  1200 meter Run, or run as far as possible in 5 minutes, which ever comes first.

Monday, March 24th, 2014

Mobility: 
Take 10 minutes to establish a new 5RM Jerk Grip OHS (try to tie or beat your last 3RM)

Oly:
1) Power Clean 75% 3s x 5r
2a) Power Jerk 65% (Of max Split or Power Jerk) x 3s x 5r
2b) OHS 75% x 3 x 5

EMOM12:
1) (2) 70# KB FR Walking Lunges - x 18, 16, 14, 12 Steps
2) Max UB Pull-Ups
3) 20 Hollow Rocks + 10 Superman Rocks

Conditioning:
Skiing - 2 rounds of: 750m, 500m, 250m **Rest 1:1**
Rowing - 1 round of: 750m, 500m, 250m **Rest 1:1**
 

Sunday, March 23rd, 2014

#SundayFunDay

1) Front Squat - Heavy 2
2) 5 x 2 Pause Squats (5s Pause) @ 80% of #1

With a partner complete:
30 Bar-facing burpee Buy-In (think in sync burpees, jump over bar at same time, chest to ground at same time)
then...(with a partner complete):
30 Alternating Squat Cleans @ 185
20 Alternating C&J @ 185
10 Alternating Snatch attempts @ 185
then....
30 Bar facing burpee Cash-Out
**Must wait on partner to finish buy-in burpees to begin barbell work, 1 barbell per team**

Score is time + Snatch % - Hunky/Jibs were 11.02 and 70%

then...

50 HSPU for time
*Every drop off the wall is 10 DB Rows in Plank (65/45#)*

Saturday, March 22, 2014

Complete 14.4
Strategy:



After 14.4 rest ~30mins-1hr and complete:

Oly:
1) Snatch - 60% x 2, 70% x 2, 80% x 2, Heavy single
2) C&J - 60% x 2+1, 70% x 2+1, 80% x 2+1, Heavy single

Every 90s for 9 minutes (6 rounds):
a) Back Squat 5reps @ 75%
b) Straight-Leg Deadlift 5 reps slow/for form, not super heavy.

***If done yesterday, complete Skulls***

Skulls:
Oly --
1) 3-Position Snatch - 60%, 65%, 70%, 75% x 3 sets
2a) Snatch Pull - 100% x 3r x 5s
2b) Push Press - +10lbs from last week for 5 x 5

EMOM12:
1)  AirDyne 6cals
2) Max UB Strict L-Pull-Ups
3) Deadlift 315 x 10, 8, 6, 6 Reps TnG

Rest exactly 12min then complete:

MetCon:
50 Bar-facing burpee Buy-In
then...(with a partner complete):
30 Alternating Squat Cleans @ 185
20 Alternating C&J @ 185
10 Alternating Snatches @ 185
then....
50 Bar facing burpee Cash-Out
**Must wait on partner to finish buy-in burpees to begin barbell work, 1 barbell per team**

Friday, March 21st, 2014

Prep Day OR 14.3

Prep Day:

1k Row - 5 hard pulls each minute

3 x Outlaw Warm-up - 45#, 65#, 90#

3 Rounds of:
1 C&J @ 155#/105#
2 BS 155/105#
4 Burpees
6 WB
8 KBSn (alternate) 44#/35#
10 Air Squat
12 KBS 44/35#

Mobility

Thursday, March 20th, 2014

Complete Rest

Wednesday, March 19th, 2014

Oly: 
1) Power Snatch 3sets of 5 reps @ 70%
2a) Snatch Hi-Pull (finish with arms) - Wgt same as #1 x 4s x 5r
2b) Snatch PP + OHS - 4s x 5+1r

Gymnastics -- 4 rounds - ** To be done off the clock for form **:
1) Front Lever work - any apparatus, any scale -  10 seconds (Video )
2) Ice Cream Makers - 5 reps (Demo )
3) Ring Push-ups - 12 reps
4) Jumping Pistols - 10 Reps Alternating - for explosion!

MetCon:
12-9-6:
Squat Clean Thruster 115#
CTB

rest 3min

9-7-5:
Squat Snatch 115#
Bar MU

Tuesday, March 18, 2014

Oly Work:
1) 3 Position Clean + Jerk (Floor, below knee, above knee) 60, 65, 70% x 4sets
2a) Clean Pull 95% x 5 x 2
2b) Good Morning 3 x 5 - Light for form

Strength - EMOM 10:
Odd: Front Squat 5 Reps @ 70%
Even: 5 x Weighted Ring Dips (25#) then finish with one slow MU Negative (high rings)

Conditioning:
400m Sprints x 4 rounds - Rest 1:1
200m Sprints x 4 rounds - Rest 1:1
then as soon as last rest period is over complete:
5min AmRap of DB Snatch 70/55#

Monday, March 17, 2014

Impromptu Rest Day or 14.3 Repeat if needed

After 14.3 or as mobility work complete:

1k Row - 10s Hard, 50s Soft

3rounds of  45/35# Outlaw Warm-up

7 x 3/leg of 3 second lower, 3 second pause Pistols @ max from last week.