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. 

Thursday, March 19, 2015

5 sets:Pwr Sn + Sn Bal + SnatchStart @65% of SnatchAMRAP 122 Power Cleans (95/135)25 Dubs/504 Power Cleans 25 Dubs/506 Power Cleans 25 Dubs/50*Continue to increase Power Cleans by 2 reps each rdFitness Option:Amrap 122 Sandbag Clean2 alt Front Rack Sandbag Lunges10 lateral jumps over sandbag4 Sandbag Clean4 alt Front Rack Sandbag Lunges10 lateral jumps over sandbag6... Continue Reading →

Wednesday, March 18, 2015

Emom 301) 20 KB Elevator drops (35/55)2)  8 Shoot thrus/15 HR push-ups 3) 15 GHD/AbMat4) 10 Alt Pistols/20 air squats5) 10 Alt DB Snatch (35/50)6) 0:30 L-sit hangs/Adv 10 L-Sit Pull-ups/10 Knee Ups-------------------------------------------Oly (7pm)A)Hip Sn+Hang Sn(above knee)5/50%5/605/652x4/70B) CnJ5/50%5/605/652x4/70C) BN Jerk5/50%5/605/652x5/70D)Back Squat5/60%5/655/705/755/80

Tuesday, March 17, 2015

From Rack6 sets, increasing:1 Push Jerk + 1 Split Jerk“Nancy”5 RFT400m run15 OHS (65/95)Endurance Option:6 rds10 cal airdyne10 ring rows20 air squats 

Monday, March 16, 2015

15 min Dead Lift, work up to a heavy triple3 RFT12 Deadlifts bodyweight (or 50% 1RM)21 Burpees over bar400m runEndurance:6 Rds200m run12 Alt DB Reverse Lunges 21 Burpees------------------------------------------Oly (7pm)A) Snatch (no hook/no feet)5/65%5/704/754/85B) Sn Drop 5/65%5/702x4/754/80 *Super set C&D*C) Incline Bench4x8 heavier than last wkD) Bent Row4x8 AHAP with control

Friday, March 13, 2015

Push Press6 x 34 RFT 20 BallSlams10 Pull-ups----------------------------Oly (6pm)A) Rack Jerk (2 sec pause before recovery)4x3/80%2x3/85B) Jerk Drives3x3/110% of CnJ2x2/115C) Back Squat5x5/80%8/70D) 4 rds:20 HS hold10-DB row ea side AHAP

Wednesday, March 11, 2015

"Bowen"3 RFT800m7 Deadlifts (155/225)10 burpee pull-ups14 Single arm DB or KB Thrusters  (7 each arm) (25/35)20 box jumps (20/24)Fitness:3 RFT800m run/row7 Burpees10 DB/KB RDL (15/25)12 Ring Rows14 Single arm DB or KB Thrusters  (7 each arm) 20 box jumps (20/24)-------------------------------------------Oly (7pm)A) 3PosCln+jerk(Top down)2/70%2/752x1/80B)Clean pull4x3/100%C) OHS w 2sec pause3x3/75%6/80% (no pause)D) 4rds10-weighted hip ext (15/25#) 4-MAX EFFORT broad... Continue Reading →

Tuesday, March 10, 2015

10 Min EMOM Even: 40 DUs Odd: 5 Front Squats (95/135) 20 min AMRAP 10 Power Snatches (65/95) 15 Air squats 20 KBS (35/55) 30 Straight leg sit-ups Fitness: 20 min AMRAP 10 Alt DB Snatch or Press 15 Air squats 20 KBS 30 Straight leg sit-ups

Friday, March 6, 2015

Hang Power Clean + Squat Clean 6 sets Start @60% of HPC 20-15-10 WallBalls (14/20) Burpees KBS (35/55) ------------------------------------------------- Oly (6pm) A) Pause Jerk (2 sec pause in the dip) 4x3/70% 2x3/75 B) Clean+FS+Jerk 3x2/75% 2x2/80 2x1/85 C) Jerk Recoveries http://youtu.be/04jzgo3nG2Q 3x3/110% of CnJ 2x3/115 D) 4 rds :20 HS hold :45 plank

Thursday, March 5, 2015

Tempo OHS 3:3:3 3@60% 3@65% 3@70% 2@75% 2@80% 3 Rds for max reps 90 sec Row for cal 30 sec Rest 90 sec Box Jump Overs (20/24) 30 sec Rest 90 sec AbMat Sit-ups 30 sec Rest

Wednesday, March 4, 2015

3 Sets: A) 10 Dips (Ring, Bar, Box) *if 10 reps UB are too easy add weight, rest 90 sec B) 10 Alt pistols *scale as needed, box assisted, weighted, candlesticks 3 Rds 50 Dubs/ 100 10 Push Press (75/115) 10 Pull-ups 200m run

CF Open 15.1 & 15.1a

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March 2, 2015

RDL 5 x 3 For Time: 400m run 20 DB Box Step Ups (35/55) 40 BallSlams 60 WallBalls (14/20) 40 BallSlams 20 DB Box Step Ups (35/55) 400m run -------------------------- Oly (7pm) A) E2MOM 12(6sets) 1C+2 HC Sets 1&2/65% Sets 3&4/70 Sets 5&6/75 B)Clean pull w/ 3 sec eccentric 4x3/90% C) OHS w 2sec pause... Continue Reading →

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