Wednesday, October 1, 2014

Thursday October 2nd, 2014

Fitness:
A. 3 sec. DL  to above knee + Power Snatch from above knee (1+1) x 4 sets on the 75 seconds.. look to be around 70-75% of PS

B Jerk dip x 5 , rest 60 seconds @ 105-120% of best clean and jerk
C.  Clean grip RDL x 5  sets, rest 60 seconds @ 80% of best clean.. pause for 2 sec. @ just above knee

for max calories and reps on a 15 minute running clock
tabata AB
rest 1 minute
tabata row
rest 1 minute
am rap the following in the rest of time
10 sec. ring dip support
4 SumoDL
10 jump rope singles or double unders


Performance:

A. 3 sec. DL  to above knee + Power Snatch from above knee (1+1) x 4 sets on the 75 seconds.. look to be around 70-75% of PS

B Jerk dip x 5 , rest 60 seconds @ 105-120% of best clean and jerk
C.  Clean grip RDL x 5  sets, rest 60 seconds @ 80% of best clean.. pause for 2 sec. @ just above knee
+
for max calories and reps on a 15 minute running clock
tabata AD
rest 1 minute
tabata row
right into
amrap the following in the rest of time
4 strict ring dips
8 DB burpee DL @ 55/30# per hand.    Use varying DB or KB based on bodyweight or strength.
12 T2B



"sweat sesh"

“Airdyne to Hell”
for best time
50/40/30/20/10
cal on AD
rest time = work time

so do 50 cals for time.  rest same as work.  40 cals for time rest same as work.  etc down to 10 cals.  Total time is score. 

rest 10 minutes
x2 rounds

Tuesday, September 30, 2014

Wednesday October 1st, 2014

Fitness:

A. Front Squat @ 33X1 tempo; 3 reps x 4 sets

B. 6 minute EmOM
odd = 5 pendlay rows
even = ring rows @ 3xx3 tempo.  complete for 25s

C. 8 minute EmOM
odd = 20 sec. dip support.    Hold self in bottom of dip.
even = 35 sec. row @ 80%

+
10 minute amrap
15-12-9
goblet squats
25-20-15
calories on AD


Performance:

A. Front Squat @ 33X1 tempo @ 60% of BS max; 3 reps x 4 sets.  rest 2-3 mins between sets.  Mind the tempo!! This is the whole point of this lift!

B. 6 minute EmOM
odd = 5 pendlay rows
even = 1-2 legless rope climbs

C. 8 minute EmOM
odd = 3 wall climbs
even = 15/10 cal row
+

10 minute amrap
15-12-9-6-3
FS @ 155/105
5.4.3.2.1
MU

*sub for muscle ups is reg. pull ups (15,12,9,6,3)


*sweat sesh
40 minute row for max calories

Most days there will be a "sweat sesh". This will be an aerobic session for those that wish to do doubles or for those that want to sweat but need a break from barbells and gymnastics

Monday, September 29, 2014

Tuesday September 30th, 2014

Fitness:

A DL; 3 reps x 4 sets @ 4131 tempo.   Rest 2 mins between sets.

B Strict press + push press (1+3) x 4 sets.   Rest 2 mins between sets

+
20 minutes on the clock

top of every 5 minutes complete the following 3 minute amrap
200m run
20 kb swings
3 wall climbs or 12 plank walk outs or 7 box HSPU (if you can do normal push ups)
200m run


 Performance:

A. DL; 78% x 3 reps x 4 sets
B. PJ + SJ (1+1) x 4 sets - form focus here..don’t push the weight too much
+
20 minutes on the clock
top of every 5 minutes complete the following 3 minute am rap
200m run
20 kb swings, 55/35#
10/7 HSPU *may kip.
200m run

Sunday, September 28, 2014

Monday September 29th, 2014

A. Front squat build to a max

3sets:
B1. BB front rack walk lunge 20 steps; rest 20sec  --build per set
B2. 15 T2B; rest 3mins
+
10mins 85% effort
Run 200m
8 burpee box jump - step down

rest 3mins

10min 85% effort
10 KBS
10 Goblet squat
30 DU unbroken


Fitness:
A. build to a tough 5.   Write your PR on the board!

B1. same

B2. sub knees to elbows, hanging leg raises or GHD sit-ups. 

10 min AMRAP - same - practice DU or single unders

Friday, September 26, 2014

Saturday September 27th, 2014

“Helen”

3 rounds for time:
400m Run
21 Kettlebell swings (55/35#)
12 Pullups



Fitness :
use ring rows

Thursday, September 25, 2014

Friday September 26th, 2014

A. snatch grip DL build to a tough concentric only in 8mins

B. snatch from high hang build to a tough single

C. OHS build to a tough double
+

3 sets: 
PC TnG x 5 build per set
8 burpees AFAP
AD 18sec all out
rest 4-6mins 

Fitness
A. same
B. same
C. build to a tough 5

3 sets:
KBS x 6
6 burpees AFAP
AD 18 sec all out
rest 4-6 minutes

Wednesday, September 24, 2014

Thursday September 24,2014

Make up Wednesday's work or hit the following aerobic work or work on skills.


Airdyne

3:00 @90%
3:00 @ 50%
x 3.

rest/walk 5-7 mins

3:00 @ 90%
3:00 @ 50%
x3.

Tuesday, September 23, 2014

Wednesday September 24th, 2014

Teams of 3
Set the rower for 7200m
Row in 400m increments
Each athlete will row 6 sets.

Write total time on white board.


Monday, September 22, 2014

Tuesday September 23rd, 2014


A. emom – 12mins
odd – PC TnG x 5 65% of 1rm
even – Close grip bench press x 3-4 70% of 1rm.     Use difficult push-up variant for sub.

B. emom – 12mins
odd – PS TnG 95/65# increase reps by 1 every set start at 4reps
even – 30-45 DU
C. emom – 12mins
odd – KBS x 10
even – Push press 115/75# x 8
+
5mins amrap
155/105#
1 PC + FR forward lunge R and L + S2O = 1 rep


Fitness 

A. 
odd - DL TnG x 5.  50% of 1RM
even - difficult push-ups x 6-8

B. 
odd- DB snatch x 2/arm
even - singles or practice

C. 
odd- KBS x 10
even push press light or with DB. 

+

10 minute amrap
run 200m
50m farmers walk- heavy

Saturday, September 20, 2014

Monday September 22nd, 2014

*if time gets short skip the 10 min AMRAP at end. 

A. Back squat cluster 1. 1. 1. 1; rest 15sec/rest 3mins x 4

3 working sets:

B1. BB on back Bulgarian Split Squat @30X1; 6-8/leg; rest 20sec
B2. amrap CTB chin ups; rest 2-3mins

C. 10 min AMRAP
Run 200m
farmers carry 50m - heavy


Fitness 

A. Back Squat x 5 reps.  rest 3 mins x 4

3 working sets:
B1. DB Bulgarian Split Squat @30x1; 6-8 per leg; rest 20sec
B2. chin-up negatives x 5 ; rest 2-3 mins


+
10 mins 
5 push-ups
8 goblet squats
FW 30m- heavy