Archive for August, 2016

Wednesday, August 31, 2016

Posted: August 31, 2016 by jmdimitri in Uncategorized

EMOM28

1) 10/15 Cal Row

2) 8 RDL (105/155)

3) 50 Dubs

4) 9/12 Cal Bike

Oly 7pm

1) 2 Cln+1jerk E2MOM 16

*start @60% take repeats & small jumps up to 75-80%

**Goal=Zero misses

2) OHS

4×6/65-70% of Sn

Tuesday, August 30, 2016

Posted: August 30, 2016 by jmdimitri in Uncategorized

3 RFT :

30 Wall Balls (14/20)

15 Hip Extensions (Sc-Banded good morning)

400m run

30 Hang Pwr Cleans (75/115)

15 Burpees

Monday, August 29, 2016

Posted: August 29, 2016 by jmdimitri in Uncategorized

Skill:  Row

Buy in: 800 M Run
3 rds:

20 Box Jumps (20/24)

15 HSPU

10 T2B

Cash Out: 800 M Run

Oly 7pm

1) 3pos Sn (AK,BK,floor) E2MOM 16

*start @60% take repeats & small jumps up to 75-80%

**Goal=Zero misses

2) FS

4×10/65-70%

Friday, August 26, 2016

Posted: August 26, 2016 by jmdimitri in Uncategorized

15/1 Ladder

Goblet Squats/Russian KBS (35/55)

15 Goblet Squats/1 Russian KBS 

14/2

13/3

12/4

……..

1/15

*200m run/50m swim (100m Adv) after ea set

———————–

Oly 6pm

1)Pwr Sn

4×2 work up to 85%

2) Pause in dip- Jerk

4×2/ work up to hvy dbl

3)FS 

3×10/75%


Thursday, August 25, 2016

Posted: August 25, 2016 by jmdimitri in Uncategorized

Teams of 2:
1,500m row

75 Power Snatch (55/75)

1,000m Row

75 T2B

750m row

75 Burpees

.

Individuals:

Complete half 

.

Modifications:

T2B/ Knee ups, V ups 

Wednesday, August 24, 2016

Posted: August 24, 2016 by jmdimitri in Uncategorized

Squat Clean
15 Min to build to a heavy Dbl

.

“The Chief”

Max rounds in 3 minutes of:

3 Power Cleans (95/135)

6 Push-ups

9 Squats

Rest 1-minute.

Repeat for a total of 5 cycles

Oly 7pm

1)Cln+HngCln+Jerk E2MOM 12
6 sets/ work up to two “heavy” sets for the day

*Start at 75%

2)OHS E2MOM 12

6×3/70,75,80,75,80,85% of Sn

3)DB RDL+Shrug

4×4/AHAP w control 

Tuesday, August 23, 2016

Posted: August 23, 2016 by jmdimitri in Uncategorized

7 RFT
200m run

7 KBS (35/55)

7 Pull-ups  (Adv 3 MU) 

7 jumping Squats