Tuesday, March 31, 2015

Every 2 min for 16 min (8 sets)Clean + FS + Jerk**(This is a squat clean + a FS + push or Split Jerk)20-15-10-5Burpees over BarHang Power cleans (95/135)200m run.Fitness Option:20-15-10-5WallBall Sit-ups (14/20)Burpees over ball200m run

Monday, March 30, 2015

3 RFT400m run20 Box Jumps25 KBS (35/55)30 Air Squats 35 Dubs/70 singles--------------------------------------------Oly (7pm)A) Hi-Hang Cln*Work to heavy double7x2B) Sn Bal w/ 2sec Pause in hole5x2 start @70% & increaseC) Sn grip OHL5x6(total)/ 50% snatch

Friday, March 27, 2015

In 15 min:Hang Clean + Clean/ 6 sets*rest 60-90 sec btw sets, work to a heavy final set (~80-85% of HC max).“Clean Annie”50-40-30-20-10Dubs/ (singles x 2)AbMat Sit-Ups10-8-6-4-2Power Clean (105/155).50 dubs, 50 AbMat, 10 power cleans40 dubs, 40 AbMat, 8 power cleans30, 30, 620, 20, 410, 10, 2.Endurance/Fitness Option:Sub KB Box Step Overs (20/45) for Cleans——————————————–Oly... Continue Reading →

Thursday, March 26, 2015

3 Rds NOT for time:5-10 Ring Dips6-10 Reverse Hypers5-10 HSPU ***Focus on form & efficiency, not speedReview: Row TechniqueFor time:30 calorie row, then, 4 Rds of:15 Burpees15 Pull-ups15 GHD .

Wednesday, March 25, 2015

Snatch 6 x 3 @70%.For time:Row/Run 400m50 Thrusters (35/45)Row/Run 400m30 Thrusters (35/45)Row/Run 400m20 Thrusters (35/45)****Do not drop empty bars****-------------------------------------Oly (7pm)A) Cln pull+slow neg+Cln=14/604/704/75B) CnJ15min to work to heavy tripleC) FS w/ 3sec pause5x3/65%D) 4rds 10-BB rollouts 15-Heavy KBS

Monday, March 23, 2015

Warm-up3 Slow Rounds15 empty bar OH lungesRow 200m.5 RFT10 Deadlift (155/225)10 Alternating pistols10 Pull-ups 200m run.Fitness Option:5 RFT 10 RDL (75/115)10 Alt Lateral Lunge10 Ring Rows200m run----------------------------------------Oly (7pm)A) Hang Cln3x3/70%2x2/75B) Fr Sq+ Jerk(2+1)5/70% of CnJC) Sn Hi pull3x3/70%2x2/80%D) Sn PPress5x4 AHAP 

Friday, March 20, 2015

5 RFT:5 Fronts Squats (95/135)10 T2B15 KB Swings (35/55)200m runFitness Option:Sub: 5 Kong Slams (24/20) for Front Squats------------------------------------Oly (6pm)A) 2FS+1Jerk (any)4/50% of CnJ4/554/654/70B) Snatch w pause above knee(Slow to knee, pause, then Speed)4/55%4/604/654/704/75C) OHS 5/55%5/605/655/70Kids class doing 15.3, WallBalls & jump rope.For fun, some arm wrestling flamingo style to test strength, balance & coordination. 

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