Thursday, May 29, 2014

Friday or Saturday May 30th and May 31st, 2014

Reminder, there is no class Friday, Saturday or Sunday this weekend as we travel to Canton,MA for the CrossFit North East Regionals. 


Fitness and Performance for the weekend:


Friday: 

Full warm-up and really get prepped for :

A. 3 rounds for time :
Run 400m
15 burpees

Record your score.

Once you have recovered:

B.  30s side bridge x 5 sets per side.  Rest as needed between sides



Saturday :

10 sets @ very high effort:

Run 200m
10 walking lunges - add weight if you can*
5 tuck jumps
rest 1 min

*ideas to add weight include - laundry bag, gallon jugs, rocks, babies




Other home workout ideas can involve hill sprints, double unders, etc.,

Wednesday, May 28, 2014

Thursday May 29th, 2014

Reminder, we are closed Friday, Saturday and Sunday as the coaches are traveling to the North East Regionals.  We will post a home workout

Fitness:

A. Deadlift, 4 reps x 4 sets, rest 2 minutes.

B. AB Wheel Roll-Outs, 8-12 reps x 4 sets, rest 2  minutes.

C. 15 Minute AMRAP of the following:
200 Meter Row
10 Goblet Squats - moderate
200m run or 15 calories on Airdyne
10 Box Jumps - step down

Performance:

Foam roll, mobility, make up Wednesday workout or hit what would be Friday's workout


A.
Take 15-20 minutes to build to a heavy snatch.

B.
Take 15-20 minutes to build to a heavy Clean & Jerk

C.
Five sets of:
Back Squat x 1 rep
Rest 2-3 minutes between

Build over the course of the five sets to a “heavy” (for today) single. This does not mean try for a PR at all costs. Just build to heavy. We will go for a PR VERY soon. If this is your 4th day in a row don't expect to hit big weights but just try to be solid in technique. 

Tuesday, May 27, 2014

Wednesday May 28th, 2014

Fitness: 

A. Front Squat @ 30×1, 4 reps x 4 sets @ 60% or moderate weight, rest 1 minute between sets.
Skip this if legs still sore form Murph

B. DB Bent Over Row @ 41×1, 6-8 reps/each x 3 sets, rest 30 seconds between arms.

C. DB Bicep Curls @ 30×1, 8-10 reps x 3 sets, rest 60 seconds.

D. 4 Sets of the following @ High Aerobic Effort:
15 Calorie Airdyne
8 Burpees
Run 200 Meters
Rest 90 seconds between sets.

Performance:

A.
Three sets, not for time, of:
Handstand Push-up practice
L-Sit x 30-45 seconds

(this should be quick and just an opportunity to touch up on these moves. )

B.
Four sets of:
Halting Clean Deadlift + Hang Clean + Clean
Rest 2 minutes


It will be like this but instead of returning the bar to the floor, you will perform the hang clean. You may then dump from the top and reset for the clean. USE THE HOOK GRIP. 


C.
For time:
185/95 lb Hang Squat Clean x 5 reps
Pull-Ups x 20 reps
185/95 lb Hang Squat Clean x 4 reps
Pull-Ups x 15 reps
185/95 lb Hang Squat Clean x 3 reps
Pull-Ups x 10 reps
185/95 lb Hang Squat Clean x 2 reps
Pull-Ups x 5 reps
185/95 lb Hang Squat Clean x 1 rep
Pull-Ups x 5 reps

*If this is too heavy use 60% of your 1RM clean.  It should be heavy but you should be able to do multiple reps in first set. 


If there is time AND you aren't training tomorrow :

Three sets of:
D1. Glute-Ham Raises x 6-8 reps @ 3010
Rest as needed
D2. Front leaning rest x 30-45 seconds
Rest as needed

Monday, May 26, 2014

Tuesday May 27th, 2014

Fitness:

A. Barbell Strict Press @ 20×1, 3-4 reps x 3 sets, rest 2 minutes between sets.
Go Up in weight from May 7th

B. Weighted Walking Lunges, 6-8/each leg x 3 sets, rest 2 minutes between sets.

C1. Russian Kettlebell Swings, 15-18 reps x 3 sets, rest 30 seconds.
C2. Back Extensions, 10-12 reps x 3 sets, rest 60 seconds.

D1. Band Tricep Pushdown, 15-20 reps x 3 sets, rest 60 seconds.
D2. Weighted Plank Holds x 45 seconds x 3 sets, rest 60 seconds.

Performance:

A.
3 sets of:
Snatch-Grip Romanian Deadlift x 4-6 reps @ 6021
(slow, 6 second descent)
Rest 2 minutes.  Loading will be light here due to the 6 second descent. Use straps if you have them


+

30 min AMRAP @ 75% effort
Airdyne  - 300 calories
50 no-push -up burps
Row calories for remainder of time

or

Row 200 calories
50 no push-up burps
Airdyne calories for remaining time


Sunday, May 25, 2014

Monday May 26th, 2014

"Murph" (Scaled)

In memory of Navy Lieutenant Michael Murphy, 29, of Patchogue, N.Y., who was killed in Afghanistan June 28th, 2005. This workout was one of Mike’s favorites and he’d named it ‘Body Armor.’ From here on it will be referred to as ‘Murph’ in honor of the focused warrior and great American who wanted nothing more in life than to serve this great country and the beautiful people who make it what it is.

Thank you to all who have dedicated their lives for the freedom of our country. Happy Memorial Day.

Fitness:


Half Murph
For time:
1/2 mile Run
50 Pull-ups
100 Push-ups
150 Squats
1/2 mile Run


This may be done as a partner WOD with each partner completing the runs and sharing the pull-up, push-up and squat work.

or

For Time:
1/2 mile Run
35 Pull-ups (assisted or beginner pull ups okay)
70 Push-ups
120 Squats
1/2 mile Run Partition the pull-ups, push-ups, and squats as needed.

*beginners do this as a partner workout.


Performance:

A.

Back Squat
*Set 1 – 4 reps @ 70%
*Set 2 – 3 reps @ 80%
*Set 3 – 2 reps @ 85-90%
*Sets 4-6 – 6 reps @ 4-5% more than was used last Tuesday

+

Murph:

For time:
Run 1 mile
100 pull-ups
200 push-ups
300 squats
Run 1 mile

You may partition the gymnastics work as you see fit. Most popular is 5-10-15. Do 20 rounds of that to complete the work. Time Cap is 50 mins. Get here early to get your squat work in beforehand.


My preference for those that are not proficient in pull-ups (less than 12- 15 as a a PR) and push-ups would be to do a half- Murph or a partner Murph where you share the gymnastics work portion.

I challenge a duo to do the WOD as partners and try to beat 32 minutes. Both partners do the running and then share the gymnastic work. 

Friday, May 23, 2014

Saturday May 24th, 2014

Fitness:

In teams of two, you and your partner will complete as many repetitions as possible with the time allotted. Each partner must complete each station three times to be completed. So Partner A will do the first 60 seconds of wall balls, while Partner B rests, and then they will switch, and partner a will rest, and partner b will do their wall balls, and so on, until each partner has gone thru each station three times.

Complete the following with your partner:
3 Sets for each Person
60 seconds of  goblet squats
rest 60 seconds
60 seconds of sit ups
rest 60 seconds
60 seconds of Airdyne or Row
rest 60 seconds
60 seconds of Step Down Box Jumps
rest 60 secondsPerformance:

Performance:

A.
Three sets, not for time, of:
Muscle-Ups x 3-7 reps
Toes to Bar x 9-12 reps

B.
7 rounds for time:
10 deadlifts 175#/ 125#
15 wall balls 

time to beat is 7:01.

C. CTB pull-up practice.  Choose between 3 and 7 reps and complete that number per minute for 5 minutes. 

D.
Three rounds for time of:
20 Sit-Ups
50 Double-Unders

Thursday, May 22, 2014

Friday May 23rd, 2014

Fitness:
A. 
2 Sets of the following:

AMRAP 10 Minutes of the following:
Run 100 Meters
8 DB Push Press
Airdyne 15 Calories
Rest 5 Minutes between sets
+

B1. Side Bridges, 18 seconds/each side x 3 sets, rest 30 seconds.
B2. DB Upright Row @ 30×1, 10-12 reps x 3 sets, rest 30 seconds.

C. Additional pull-up work. 

Performance:

A.
Take 15-20 minutes to build to a heavy snatch.

B.
Take 15-20 minutes to build to a heavy Clean & Jerk

C.
Three sets of:
Front Squat x 2 reps
Rest as needed

Wednesday, May 21, 2014

Thursday May 22nd, 2014

Fitness:
A1. High Bar Back Squat @ 30×1, 4 reps x 3 sets @ 60% or moderate weight, rest 45 seconds

A2. DB Bent Over-Row @ 30×1, 6-8 reps x 3 sets/each side, rest 45 seconds
B. DB Farmer’s Walk x 50 Meters x 3 sets, rest 1:30 between sets.
C. For Time of the following:
Row 400 Meters
21 Burpees
Row 400 Meters
21 Burpees
Row 400 Meters

Performance:
A. Crossover symmetry scap jacked routine. 

B. mobility, stretch etc.,  

Tuesday, May 20, 2014

Wednesday May 21st, 2014

Fitness: 

A. Deadlift @ 30×1, 3-4 reps x 4 sets, rest 90 seconds.

B. DB Standing Press @ 30×1, 6-8 reps x 4 sets, rest 90 seconds.

C1. DB Thrusters or Barbell Thrusters @ 75/45, 12-15 reps x 4 sets, rest 45 seconds.
C2. Back Extensions @ 30×1, 12-15 reps x 4 sets, rest 1 minute.
D1. DB Tricep Extensions @  8-10 reps x 4 sets, rest 60 seconds.
D2. Weighted Plank Hold x 45 seconds x 4 sets, rest 60 seconds


Performance:

A.
Take 15- 20  minutes to build to a heavy Split Jerk

B. Max reps strict pull-ups in 5 minutes.

C.
Three sets for max reps: Stationary Dips x Max Reps @ 1011
(pause at full elbow extension every rep). No kipping allowed.
Rest 3 minutes


Monday, May 19, 2014

Tuesday May 20th, 2014

Fitness:
8 Minutes of the following @ 80%
100 Meter Run
8 Deadlifts @ 135/95, 95/65
4 Step Down Box Jumps
+
Rest 4 Minutes
+
10 Minutes of the following @ 80% 
100 Meter Run
10 Kettlebell Swings
10 Walking Lunges
+
Rest 5 Minutes
+
8 Minutes of the following @ 80% Aerobic:
100 Meter Run
8 Burpees
4 Plank-Walk-Outs


Performance:

A.
Skill work of your choice.  L-sits, pistols, etc., 10 minutes

B.
Back Squat
*Set 1 – 4 reps @ 70%
*Set 2 – 3 reps @ 80%
*Set 3 – 2 reps @ 85-90%
*Sets 4-6 – 7-8 reps @ 70-85%
(Make these as heavy as you can handle and still get 7 to 8 reps. Do not load up the bar and then get 4 reps. That is lame. 
Rest 3 minutes between sets 3-6. The building sets can be less rest.

C.
Partner workout
6 total rounds for time.  1 partner works while 1 rests.
Row 500 Meters
50 Double-Unders
20 Toes to Bar
Rest 4 minute between. 

Sunday, May 18, 2014

Monday May 19th, 2014

Fitness:
A1. Front Squat @ 20×1, 7-9 reps x 3 sets, rest 1:30 between sets.
Go Up in Weight from May 5th

A2. Supinated Pull-Ups @ 30×1, 2-3 reps x 3 sets, rest 1:30 between sets.
Intermediate: Negative Pull-Ups(3-4 reps)
Beginner: Ring Rows, 8-10 reps

B. DB Bench Press Heavy, 4-6 reps x 3 sets, rest 1 minute between sets.

C. 4 Rounds for time:
Run 200 Meters
Airdyne 15 Calories
12 Sit-Ups
12 Goblet Squats


Performance:

*don't worry we aren't skipping the squats, just giving you an extra day to recover from the heavy thrusters. We will squat tomorrow.

A. Muscle-up technique practice. If you have muscle-ups 2 on the minute for 5 minutes. Focus on your technique.

B.
Five sets of:
3-Position Snatch
(high hang, mid-hang, floor)
Rest as needed

C.
3 rounds for time:
25 KBS 70#/ 45#
25 burpees

compare to August 9th, 2013.  Burpee standrard is a jump with clap. KBS standard is overhead with ear visible from side. White board workout. 

Friday, May 16, 2014

Saturday May 17th, 2014

Fitness:

Complete 10 Rounds of the following:
Run 200 Meters or Row 250 Meters
16 Burpees
16 Wall Balls

Every Round Switch, each partner must complete 5 rounds total

Performance:

A.
Three sets, not for time, of:
Burpee Muscle-Up x 2-4 reps
Handstand Push-Ups x 6-9 reps
L-Sit x 30-50 seconds

B.
“Sage at 20″
Complete as many rounds and reps as possible in 20 minutes of:
20 Thrusters (135/85 lbs)
20 Pull-Ups
20 Burpees

gym best is 3 rounds plus 12 thrusters. Only scale the thrusters weight if you can't do 3 reps at the weight. It is meant to be heavy.

Do not count pull-up attempts. That is lame. Chin must be OVER bar for the rep to count. Otherwise it is a NO-REP. Burpees chest to deck and jump with clap overhead. 

Thursday, May 15, 2014

Friday May 16th, 2014

Fitness: 

A. KB Windmill x 12 Minutes of Practice.
B. DB Deadlifts @ 2110, 10 reps x 3 sets, rest 1 minute between sets.
C. 10 Minutes of the following @ 80%:
10 DB Push Press or Barbell Push Press @ 75/45
Run 200 Meters
+
Rest 5 Minutes
+
10 Minutes of the following @ 80%:
30 Jump Rope Singles or 20 Double Unders
45 Second Front Lean Rest
Row 150 Meters


Performance:

A.
Take 15-20 minutes to build to a heavy snatch.  Keep form perfect.

B.
Take 15-20 minutes to build to a heavy Clean & Jerk.  Keep form perfect.

C.
Three sets of:
Front Squat x 2 reps
Rest as needed.   bump up the weight form last week if you had good solid reps last week. 

Wednesday, May 14, 2014

Thursday May 15th, 2014

Fitness:

A. DB Single Leg Squats @ 20×1, 8 reps/each leg x 3 sets, rest 1:30 between sets.

B. Side Bridge, AMRAP/ each side x 2 sets, rest as needed between sets.
C. 4 Sets of the following @ High Aerobic Effort:
200 Meter Run
20 Walking Lunges
10 Step Down Box Jumps
20 Calorie Airdyne

Rest 3 minutes between sets


Performance:

Foam roll, mobility, stretch.  Get it in, it's your most important part of the week if you are training hard the other days!



Tuesday, May 13, 2014

Wednesday May 14th, 2014

Fitness: 
A. Deadlift @ 30×1, 4-6 reps x 4 sets, rest 2 minutes.

B. DB Standing Press @ 31×1, 6-8 reps x 4 sets, rest 2 minutes
C1. Heavy Russian KB or DB Swings, 12 reps x 4 sets, rest 45 seconds.
C2. Back Extensions @ 30×1, 12 reps x 4 sets, rest 45 seconds
C. Turkish Get-Ups, 6/each arm x 3 sets, rest as needed, focus on form.


Performance:

A.
EMOM for 6 mins
odd mins : V-Ups x 12-15 reps
even mins : Tall Box Jumps x 3 reps
(step down to smaller box, reset, then jump again)

B.
Every minute, on the minute, for 12 minutes:
Clean x 1 rep

Your clock starts at 50% of 1RM.  Slowly climb to 95+% over the course of the 12 minutes. Each rep must be performed on the minute. If you miss a minute, you miss it, and wait until next minute.

C.
EMOM for 8 minutes
odd mins : 4 heavy deadlifts.  Use choose the load but make it heavy.  Approx 75% of 1RM
even mins: muscle-ups x 3 reps.  If you don't have muscle-ups, do tech work here.  

Rest exactly 5 minutes, and then . . .

D.
Three rounds for time of:
21 Wall Balls
21 Toes to Bar


*If you are a competitor, DO NOT pace this. DO NOT even consider breaking the wall balls. 

Monday, May 12, 2014

Tuesday May 13th, 2014

Fitness: 

Partner workout:
10 minutes on Airdyne
P1 does 30s @ 90%
P2 does 30s @90%
x 10 sets
+
Rest 3 Minutes
+
5 Sets of the following:
60 Seconds of Jump Rope.  Practice double unders if you wish.
Rest 30 Seconds
60 Seconds Burpees
+
Rest 3 Minutes
+

Partner workout:
10 minutes on Airdyne
P1 does 30s @ 90%
P2 does 30s @90%
x 10 sets

*Your score for the partner workout is total calories at the end of the 10 minutes.  Make sure to mark your score after each piece and then add the two pieces for one score at the end. 


Performance:

A.
Three sets, not for time, of:
Rope Climbs x 2-3 ascents
Strict HSPU x 5-7 reps
L-Sit x 25-35 seconds

B.
Take 15-20 minutes to build to a heavy Split Jerk. Does not need to be a 1RM. Would like to see you hit 90-95% of your 1RM consistently and then when things feel great, that is the day to go for the new 1RM.

C.
For time:
100 Double-Unders
50 Ring Dips
Run 400m
30 Shoulder to Overhead (165/105 lbs).   Scale to 65% of 1RM

Read below for a description on todays part C. "Grinder" workout. 

Saturday, May 10, 2014

Monday May 12th, 2014

Fitness:

A1. High Bar Back Squat @ 20×1, 7-9 reps x 3 sets, rest 1:30 between sets.

Go Up in Weight from April 28th

A2. Heavy DB Bent Over Row 6-8 reps x 3 sets, rest 1:30 between sets.

B. Close Grip Bench Press @ 30×1, 4-6 reps x 3 sets, rest 1:30 between sets.
Go up in weight from April 28th

C. 2 Rounds of the following:
Row 500 Meters
20 Russian Kettlebell Swings
20 Box Jumps- Step Down

Rest 5 minutes between rounds


Performance:

A.
Three sets, not for time, of:
Alternating Pistols x 8 reps (4 each)
Muscle-Ups x 2-5 reps.    Work the progression if you don't have them.
Double-Unders x 40 reps

B.
Every two minutes, for 16 minutes (8 sets) of:
Snatch x 1 rep
(Build over the course of the sets to a heavy single. Your first set starts with ~60% of 1RM.

C.
Build  quickly to 85% of your 1-RM Back Squat, and then . . .

Every minute, on the minute, for 10 minutes
Back Squat x 2-3 reps @ 85% of 1-RM

*note. This workout is hard. Suck it up, get under the bar at 55s and be ready to squat on the minute. Utilize the extra squat rack to load up another bar. 

Friday, May 9, 2014

Saturday May 10th, 2014

Fitness:

Teams of Two Complete the following:

14 min AMRAP: 

Run 200 Meter or Row 250 Meters
10 Burpees
Alternate full rounds. 

+
Rest 2 Minutes
+
14 min AMRAP:
Run 200 Meters or Row 250 Meters
10 Wall Balls or Goblet Squats
alternate full rounds with a partner


Performance:

A.
4 rounds for time of:
275/155 lb. Deadlift x 6 reps.   Scale to use 65% of 1RM
Ring Dips x 10/7 reps

Rest exactly 3 minutes, and then . . .

B.
3 rounds for time of:
24/18″ Box Jump x 10 reps
70#/ 45# Kettlebell Swings x 20 reps

Rest exactly 2 minutes, and then . . .

C.
Two rounds for time of:
25 Hand-Release Push-Ups----Do not use legs to assist in this movement.
50 Double-Unders


Thursday, May 8, 2014

Friday May 9th, 2014

Fitness:

A. 5 Rounds for time:
Run 200 Meters
8 DB Hang Power Cleans + Push Press
16 Walking Lunges - Unweighted

B1. DB Curls, 12-15 reps x 4 sets, rest 30 seconds.
B2. Weighted Partner Sit Ups, 12-15 reps x 4 sets, rest 30 seconds.

*for partner sit-up, have your partner hold your feet and then hold a plate across chest. 


Performance:

A.
Take 15-20 minutes to build to a heavy snatch. A little longer today but stick to the 20 mins max.

B.
Take 15-20 minutes to build to a heavy Clean & Jerk.  20 minutes max.

C.
Three sets of:
Front Squat x 2 reps
Rest 3 minutes.   Make these heavy, but no misses. Focus on upright torso.

*warm-up guide for today.  Crossover Symmetry warm-up. Open up t-spine, hips, ankles and shoulders.  

Wednesday, May 7, 2014

Thursday May 8th, 2014

Fitness: 
A1. DB Single Leg Squats @ 30×1, 4-6 reps/each x 4 sets, rest 1 minute.

Maintain the tempo. Start light or even unweighted as this is tough to balance.

A2. Barbell Bent Over Row @ 30×1, 6-8 reps x 4 sets, rest 1 minute.

B. 14 minute AMRAP:
50-40-30-20-10 of:
Airdyne Calorie
Russian Kettlebell Swing-   moderate to heavy.

Males use black or blue bike.  Females use silver or gold bike. 



Performance:

mobility, foam roll, stretch.  Don't skip this day. This is THE most important day for ANY athlete that does not move perfect. No one moves perfect. 

Tuesday, May 6, 2014

Wednesday May 7th, 2014

Fitness: 

A. Barbell Strict Press, 4-6 reps x 3 sets, rest 1:30 between sets.
 Go up in weight slightly from last week. Last Week was 5-7 reps


B1. Barbell Thrusters @ 75/45, 65/35, 10-12 reps x 4 sets, rest 10 seconds
Beginners, use dumbbells
B2.  Box Jumps or Step-ups. , 12-15 reps x 4 sets, rest 2 minutes between sets.
Must step down. 

C1. DB Powell Raises @ 30×1, 8-10 reps/each side x 3 sets, rest 1 minute.
https://www.youtube.com/watch?v=BxK60HYw760

C2. Weighted Plank Hold x 20 seconds, rest 10 seconds, Weighted Plank Holds x 20 seconds, rest 1 minute


Performance:

A.
Two sets, not for time, of:
Run 400 Meters @ 70-80%
Muscle-up work

B.
For time:
Run 1 Mile
60/40 Pull-Ups
Run 1 Mile

C. stretch, mobility, foam roll.  

Monday, May 5, 2014

Tuesday May 6th, 2014

Fitness:

3 Sets of the following:
400 Meter Run or 35/25 Calories on Airdyne
15 Burpees.    Jump and have entire body perpendicular to the ground.
60 Meter Farmer’s Walk - go heavy!! This is a short walk.
15 Calorie Airdyne

Rest the amount of time it took you to complete the set.


Performance:

A.
Two sets, not for time, of:
Rope Climbs x 2-3 ascents
Strict Handstand Push-Ups x 6-10 reps.  DO NOT KIP.
L-Sit x 25-35 seconds

B.
Take 15-20 minutes to build to a heavy Split Jerk.  No more than 20 minutes. Clock starts from an empty barbell. If you want to hit big weight then build quickly.
+

C.
Partner workout
6 total sets for times of:
Row 250 Meters
135/85 lb. Shoulder to Overhead x 10 reps
Burpees Over the Barbell x 20 reps
Partners alterante full rounds. Each partner will complete 3 rounds. 

Sunday, May 4, 2014

Monday May 5th, 2014

Fitness:

A1. Front Squat @ 20×1, 8-10 reps x 3 sets, rest 1:30 between sets.

A2. Pronated Pull Ups, @30x1, 5-7 reps. x 3 sets.  If you have regular pull-ups use as many sets to get to the reps. 

Beginner:  Negative Pull Ups, 3-4 reps


B. DB Bench Press Heavy @ 30×1, 5-7 reps x 4 sets, rest 1:30 between sets.

C. AMRAP 12 Minutes of the following:
100 Meter Run
15 kb swings
200 Meter Row
5 Plank Walk-Outs


Performance:

A.
Two sets, not for time, of:
Alternating Pistols x 10 reps (5 each)
Muscle-Ups x 2-6 reps
Double-Unders x 40-50 reps

B.
Every two minutes, for 16 minutes (8 sets) of:
Snatch x 2 reps
(Build over the course of the sets to a heavy double.)

C.
Back Squat
* Set 1. x 4 reps @ 70%
* Set 2. x 3 reps @ 80%
* Set 3. x 2 reps @ 90%
* Set 4. x 1 rep @ 90-95%
* Set 5. x Max Reps @ 85%
Rest 3 minutes between sets

Saturday, May 3, 2014

Sunday May 4th, 2014

Make up Saturday or complete Monday.



Monday:


Fitness:

A1. Front Squat @ 20×1, 8-10 reps x 3 sets, rest 1:30 between sets.

A2.  Regular Pull Ups, @30x1, 5-7 reps. x 3 sets.  If you have regular pull-ups use as many sets to get to the reps. 

Beginner:  Negative Pull Ups, 3-4 reps


B. DB Bench Press Heavy @ 30×1, 5-7 reps x 4 sets, rest 1:30 between sets.

C. AMRAP 12 Minutes of the following:
100 Meter Run
15 kb swings
200 Meter Row
5 Plank Walk-Outs


Performance:

A.
Two sets, not for time, of:
Alternating Pistols x 10 reps (5 each)
Muscle-Ups x 2-6 reps
Double-Unders x 40-50 reps

B.
Every two minutes, for 16 minutes (8 sets) of:
Snatch x 2 reps
(Build over the course of the sets to a heavy double.)

C.
Back Squat
* Set 1. x 4 reps @ 70%
* Set 2. x 3 reps @ 80%
* Set 3. x 2 reps @ 90%
* Set 4. x 1 rep @ 90-95%
* Set 5. x Max Reps @ 85%
Rest 3 minutes between sets

Friday, May 2, 2014

Saturday May 3rd, 2014

Fitness:

Teams of Two Complete the following:
AMRAP 12 Minutes of the following:
Set of 10 of Burpees
Run 200 Meters or Row 250 Meters or Airdyne 20 Calories
Partner 1 will complete a set of 10 burpees, and Partner 2 will complete a 200 meter run, and then they will switch where Partner 1 will run 200 meters, and then Partner 2 will complete a set of 10 burpees. You will continue this fashion for 10 minutes.
+
Rest 5 Minutes
+
AMRAP 12 Minutes of the following:
Row 250 Meters or Airdyne 15 Calories
15 Box Jumps
15 Sit-Ups
Partner 1 will complete 250 meter row, then Partner 2 will complete 15 Box Jumps, then partner 1 will complete 15 sit ups, and then Partner 2 will complete 250 meter, and so on until the 12 minutes is completed.

+
pull-up assistance work


Performance:

A.
Two sets for time of:
4/2 Muscle-Ups
8 Burpee Box Jumps - STEP DOWN
10 Chest-to-Bar Pull-Ups
Rest 3 minutes

If you do not have muscle-ups keep practicing your transition.

Outlaw Way Muscle-Up Progression from The Outlaw Way on Vimeo.





B.
15 minute AMRAP
10 Hand-Release Push-Ups---do not let quads touch the ground and assist in this movement.
15 Wall Ball Shots (20/14 lb.)
20 Kettlebell Swings (24/16 kg – overhead swing)

Thursday, May 1, 2014

Friday May 2nd, 2014

Fitness:

A. 3 Rounds for time of the following:
Row 500 Meters
20 DB Thrusters @ moderate weight or Barbell Thrusters @ 65/35
12 Sit-Ups

B1. Weighted Plank Holds, 30 seconds x 4 sets, rest 1 minute.
B2. AB Wheel Roll-Outs, 8-10 reps x 4 sets, rest 1 minute.


Performance

A.
Take 15 minutes to build to a heavy Snatch.

B.
Take 10-12 minutes to build to a heavy-ish Clean & Jerk – only build
in weight to the extent your speed and mechanics stay sound.

C.
Bench Press
*Set 1. x 5 reps
*Set 2. x 3 reps
*Set 3. x 1 rep
*Set 4. x 5 reps
*Set 5. x 3 reps
*Set 6. x 1 rep
*Set 7. x 5 reps
*Set 8. x 3 reps
*Set 9. x 1 rep
Rest as needed between sets.

You choose the loads.