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%

Monday, January 19, 2015

5 x 4/6 FS/BS@75% FS 4 RFT: 400m run 30 AbMat Straight leg sit-ups 50m Sled Drag (70/100) --------------------------------- Oly (7pm) A) Snatch pull+ Snatch=1 2/75% 1/80% 1/85% 1/80% B) PCnJ (not touch n go) 4/70% 3/75 2/80 2/80 C)Fr Squat 5x4@85% 1x5@80 D) 4rds not for time 8-DB rows ea arm AHAP 12-DB press... Continue Reading →

Friday, January 16, 2015

Pendlay Row 4 x 5 (increasing) Ring Dips 4 x 5 * Complete 1 set of Rows followed by 1 set of Dips, repeat 20min amrap: 50 Air squats 40 Burpees 30 Wallballs (14/20) 20 T2B 10 HR push-ups ---------------------------------------- Oly (6pm) A) Hang Snatch 4@65% 3@70 2@75 2/1@75 B) Clean 3@65% 3@70 2/2@75 C)... Continue Reading →

Tuesday, January 13, 2015

Dragon Boat Races are May 9. If you'd like to put your name on the list as possible participant, please email/message your name & email address to jmdimitri@aol.com or 985-788-0986. Front Squat 4x5 For Time: 20-10-5-10-20 Hang Power Snatch (55/75) Pull-ups 200m run Fitness Option: 20-10-5-10-20 Alt DB Snatches (20/30) Ring Rows 200m RunGreat job... Continue Reading →

Monday, January 12, 2015

Split Jerk 5 x 2 13.2 10 min amrap: 5 Shoulder 2 Overhead (75/115) 10 Deadlifts 15 Box Jumps (20/24) ------------------------------------- Oly (7pm) A) 3 pos snatch-from top down High hang-low hang(below knee)-floor 3/70% 2/75 2/70 B) Power Clean (not touch n go) 4/70% 3/75 3/70 2/75 C)Fr Squat 3x4@80% 1x6@70 D) 2rds not for... Continue Reading →

Friday, January 9, 2015

For time: 20 Power Clean & Jerks (75/115) 200m Row 20 T2B 200m row 20 Hip Extensions 200m row 20 Ring Dips 200m row 20 Alt Front Rack Lunges-total (75/115) 200m row ---------------------------------------------- Oly (6pm) A) Sn+HSn+SnBal+Sn=1 (intensity & speed) 3/65% 2/70 1/65 B) Rack split Jerk 3/70% 3/75 4/70 C) Sn grip RDL 4/95%... Continue Reading →

Thursday, January 8, 2015

A. 5 x ”Second Pull Drill” - stay under 65% Slowly pull the bar from the knees (shoulders over the bar) to the pockets (torso vertical), return to the above the knee position and complete a power snatch B. 5×2 single Power Snatches, climbing – but keep it moderate, not heavy. C. For Time: 30... Continue Reading →

Wednesday, January 7, 2015

Skill Work, focus on technique 3 sets, not for time: 3 TGU/side 8-12 Alt Pistols (or Candlesticks) 30-60 seconds Upside Down Work (HSPU, Negatives, Holds, Walks, etc) 14.2 12 min amrap: 2 rounds of: (0:00-3:00) 10 OHS (65/95) 10 C2B 2 rounds of: (3:00-6:00) 12 OHS 12 C2B 2 rounds of: (6:00-9:00) 14 OHS 14... Continue Reading →

Tuesday, January 6, 2015

Front Squat 7 x 2 reps @ 75% *5-10 min to warm up to deadlift weight For time: 12 - 9 - 6 - 3 - 6 - 9 - 12 Deadlift (135/185) 30 Dubs/ 60 singles after each Set Fitness/Endurance: 20-10-6-4-6-10-20 KB Bulgarian Split Squat (10R + 10L=20) (2x20/35) Goblet Side Lunges

Monday, January 5, 2015

Split Jerk 5 x 2 21-15-9 Power Cleans (95/135), Sc (65/95), Adv (115/165) Burpees over bar Box Jumps Fitness/Endurance: 21-15-9 Dumbbell Hang Power Cleans (25/45) Burpees Dumbbell Box Step Ups ------------------------------------- Oly (7pm) A) Snatch 3/3@65% 2@70 1@75 1@70 B) Cln+Hang cln+split jerk=1 3@65% 2@75 2@70 C) Fr Squat 4x5@75% 1x8@70 D) 4rds 10-GHD sit... Continue Reading →

Friday, January 2, 2015

Push Press 6 x 2 For time: 200m run/row 5 Rds Cindy 200m run/row 4 Rds Cindy 200m run/row 3 Rds Cindy 200m run/row 2 Rds Cindy 200m run/row 1 rd CindyOur New Year's Day crew after completing the "300" WOD ------------------------------------- Oly (6pm) A) Snatch     2/65%     2/70     1/75     1/80     1/75     1/80 B) CnJ     2/65%... Continue Reading →

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