Friday, January 30, 2015

EMOM 12 (4rds) 1) 8 Box Jump Overs (20/24) 2) 8 T2B 3) 30 Dubs E5MOM 20 (4rds) 25 Wall Balls (14/20) 10 PC&J (95/135) -The idea is to sprint each round; -fastest times are 1:30-2:30/rd; -novices will take longer. -The design is for a relatively quick athlete to have 4 rounds of a 1:1... Continue Reading →

Thursday, January 29, 2015

15 min Skill: Spend 1-2 minutes each, 2-3 rds A) Rope Climbs practice B) Upside Down work (HS hold, HS walk, HSPU, Plate walk ups, HS w/box) C) Row Efficiency 3 RFT Suicide 15m-25m 50m walking lunges 5 man makers 25m bear crawl 25m broad jumps 5 Tire flips

Wednesday, January 28, 2015

OHS 4 × 10 (75% of Snatch max) 14.1 10 min amrap 30 Dubs/90 10 Power Snatches (55/75) Finisher: 3 Rds NOT for time 10 GHDs / V-ups 10 Hip Extensions / Knee Ups ----------------------------------------- Oly (7pm) A) Power Sn 3/2@65% 2/2@70% 2/1@75 B) Power Cln+Hang cln+split jerk=1 (don't drop bar) 3@65% 3@70 3@75 C)... Continue Reading →

Monday, January 26, 2015

10 EMOM 3 thrusters, increasing weight throughout emom 4 RFT 5 Squat Cleans (95/135), Adv (115/165) 10 Burpees Over Bar 200m run Fitness/Endurance: *Sub 10 WallBalls/min on emom **Sub 10 KB bent row (35/55) for cleansKids class building strong cores with Maximum Plank Holds --------------------------------------- Oly (7pm) A) Sn+Low Hang snatch 3/65% 2/70 1/75 B)... Continue Reading →

Friday, January 23, 2015

AMRAP 8 5 Deadlifts (75/115) 5 Hang Power Cleans (75/115) 5 Front Squats (75/115) 5 Push/Split Jerks (75/115) Rest 5 min 4 RFT 10 Toes To Bar 10 Burpees 10 KBS (35/55) 10 Alt Pistols (R=1, L=2) ---------------------------------------- Oly (6pm) A) Low Hang Snatch 4@70% 2/2@75 2@80 B) Clean 3@70% 3@70 2/2@75 2@80 C) Snatch... Continue Reading →

Thursday, January 22, 2015

HSn+SnBal+Sn=1 1@65% 1@70% 1@75% 2@80% "Loredo" 6 RFT 24 Squats 24 HR Push-ups 24 Walking lunge steps 400m runU.S. Army Staff Sergeant Edwardo Loredo, 34, of Houston, Texas, assigned to the 2nd Battalion, 508th Parachute Infantry Regiment, 4th Brigade Combat Team, 82nd Airborne Division, based in Fort Bragg, North Carolina, was killed on June 24,... Continue Reading →

Wednesday, January 21, 2015

OHS 5-4-3-2-2-1 5 RFT 9 Pull-ups (Adv 3 MU) 9 Thrusters (65/95) 200m run --------------------------------------------- Oly (7pm) A) Snatch 3/2@70% 2/2@75 2/1@80 B) Clean pull+Clean 3@70 2@75 2@80 1@75 C) Back squat 4x4@80% 2x2@85% D) Sn grip deadlift (2 sec pause below knee) 3x3@100% of snatch 2x2@105 2x1@110%

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