A. Skill practice- Practice a lift or movement you would like to improve upon. Light loads for lifts, low volume but deep practice for a skill. Idea include double unders, hspus, muscle-ups, kipping pull-ups, snatch, ohs.
B. Row 2000m for time. Plan a pace and set a PR. Chopping a few seconds off your previous effort is a good place to start for your pace.
compare to November 29th, 2011 or September 14th, 2011.
Saturday, August 11, 2012
Friday, August 10, 2012
Saturday August 11th, 2012
Tester:
A. Clean and Jerk. build to a medium difficulty 2 reps.
+
"Grace"
For those with a CJ 1RM of 185 and 125 and up :
30 reps Clean and jerk 135/95#
For those with CJ 1RM of 135-185# and 95-125#
30 reps Clean and Jerk 115#/ 75#
For beginners
30 reps clean and jerk at a weight designated by a Coach.
Thursday, August 9, 2012
Friday August 10th, 2012
Make up a WOD from earlier in the week or work skills.
We will have open gym at 10am on Saturday and class on 5pm Sunday this weekend
We will have open gym at 10am on Saturday and class on 5pm Sunday this weekend
Training August 9th, 2012
Level 1:
A. OHS 3,3,3 @ 30X1 rest 2 minutes
or if you did not attend yesterday
A. Ring rows 8,8,8,8,8 rest 90s
+
5 rounds for time
10 DB snatch 5 DB snatch per arm
10 sit-ups
10 box jumps or step ups
Level 2:
A. Weighted pull-ups- 5,4,3,2,1. rest 2 minutes between sets
A. OHS 3,3,3 @ 30X1 rest 2 minutes
or if you did not attend yesterday
A. Ring rows 8,8,8,8,8 rest 90s
+
5 rounds for time
10 DB snatch 5 DB snatch per arm
10 sit-ups
10 box jumps or step ups
Level 2:
A. Weighted pull-ups- 5,4,3,2,1. rest 2 minutes between sets
50 KBS - 55#/35
20 weighted sit ups 10-20#
10 box jumps - 24"/18#
40 KBS
20 weighted sit ups
20 box jumps
30 KBS
20 weighted sit ups
30 box jumps
20 KBS
20 weighted sit ups
40 box jumps
10 KBS
20 weighted sit ups
50 box jumps
Tuesday, August 7, 2012
Training August 8th, 2012
Level 1
20 minute amrap
100 meter run
10 ring rows
10 plank hold shoulder taps (http://www.youtube.com/watch?v=kNCAIEN5Id8)
Level 2
20 minute amrap
100 meter run
10 ring rows
10 plank hold shoulder taps (http://www.youtube.com/watch?v=kNCAIEN5Id8)
Level 2
4 rounds for total time
200 meter run
15 wall balls, 20/14#
15 push press @ 95/65#
15 wall balls, 20/14#
200 meter run
rest 2 minutes between rounds
*you must hold the final rep of the push press for 30 sec. OH before moving on
Tuesday August 7th, 2012
Level 1
A1. Romanian Deadlift @ 30X0 10,8,6,4. Rest 1 minute
A2. 60 sec AMRAP push-ups or push-ups from knee x 3 sets.
B. Power Clean technique Practice for 10 minutes. Work up to moderate load reps. Focus is on form and adding weight as form is good.
12 minute AMRAP
10 kb swings
20 double unders or 30 single unders.
Level 2.
A Romanian Deadlift @ 31x1. 10,8,6,4. Rest 90s.
B1. 60 sec AMRAP strict ring dips x 3 sets. Rest 1 minute
B2. GH Raise x 10 reps. 3 sets. Rest 1 minute
+
7 rounds for time
7 power cleans 115#/75
7 clapping push-ups
A1. Romanian Deadlift @ 30X0 10,8,6,4. Rest 1 minute
A2. 60 sec AMRAP push-ups or push-ups from knee x 3 sets.
B. Power Clean technique Practice for 10 minutes. Work up to moderate load reps. Focus is on form and adding weight as form is good.
12 minute AMRAP
10 kb swings
20 double unders or 30 single unders.
Level 2.
A Romanian Deadlift @ 31x1. 10,8,6,4. Rest 90s.
B1. 60 sec AMRAP strict ring dips x 3 sets. Rest 1 minute
B2. GH Raise x 10 reps. 3 sets. Rest 1 minute
+
7 rounds for time
7 power cleans 115#/75
7 clapping push-ups
Monday, August 6, 2012
Training Monday August 6th, 2012
Level 1
A. Back Squat @ 30X0; 8,8,6,6,4; rest 3 min. Add load per set if tempo is maintained and form is good. Add weight from July 23 if possible.
B. High Hang Snatch Technique work.
+
10 minute AMRAP
7 DB Thrusters
7 burpees
Level 2
A. Back Squat 3-4 reps @ 20X1. x 3 sets. Rest 3-5 minutes between.
B. High Hang Snatch 5,4,3 . rest 90s between
+
12/9/6/3
Thruster 115#/ 75#
burpee
A. Back Squat @ 30X0; 8,8,6,6,4; rest 3 min. Add load per set if tempo is maintained and form is good. Add weight from July 23 if possible.
B. High Hang Snatch Technique work.
+
10 minute AMRAP
7 DB Thrusters
7 burpees
Level 2
A. Back Squat 3-4 reps @ 20X1. x 3 sets. Rest 3-5 minutes between.
B. High Hang Snatch 5,4,3 . rest 90s between
+
12/9/6/3
Thruster 115#/ 75#
burpee
Friday, August 3, 2012
Training Saturday August 4th, 2012
In teams of 2 with 1 person working at a time:
For time:
Row 1000m
40 Burpees
50 Push Press 75# for both male and female
60 front squats 75# for both male and female
For time:
Row 1000m
40 Burpees
50 Push Press 75# for both male and female
60 front squats 75# for both male and female
Testing August 3, 2012
Level 1:
Run 0.5 miles for time @ 90% effort
rest 10 minutes
Run 0.5 miles for time @ 90% effort.
Level 2:
Take the time to have a good warm-up and get your body prepped for a 2 mile run.
Run 2 miles for time.
Run 0.5 miles for time @ 90% effort
rest 10 minutes
Run 0.5 miles for time @ 90% effort.
Level 2:
Take the time to have a good warm-up and get your body prepped for a 2 mile run.
Run 2 miles for time.
Wednesday, August 1, 2012
August 2nd, 2012
Level 1:
A1. 6-8 DB Rows @ 2010. rest 10s between arms. This means the tempo is 2 seconds down, 0 seconds pause at bottom, 1 second to pull weight up and 0 seconds pause at top.
A2. side plank - 30s per side. no rest between sides. rest 1 minute after both sides are complete
10 minute AMRAP
50m out and back
8 push-ups (do from knees if still developing push-ups)
8 sit-ups ( add weight with plate if these will be very easy for you)
rest 10 minutes
10 min AMRAP
5 DB snatch per arm
5 burpees
10 step-ups alternating legs
Level 2:
3 sets of
A1. 8-10 Supinated Pull-ups @3111. rest 1 minute. This means 3 seconds on negative, 1 second pause at bottom, 1 second to pull-up and 1 second hold at top.
A2. Side Plank - 45s per side. no rest between sides. rest 1 minute after both sides are complete.
10 minute AMRAP
100m row
8 E-ROM push-ups or dips. (feet elevated, on paraletts, ploy push-ups, chain push-ups, ring dips, )
8 T2B
rest 10 minutes walking actively
10 minute AMRAP
5 DB snatch per arm
5 burpees
10 Box jumps (mandatory step down)
A1. 6-8 DB Rows @ 2010. rest 10s between arms. This means the tempo is 2 seconds down, 0 seconds pause at bottom, 1 second to pull weight up and 0 seconds pause at top.
A2. side plank - 30s per side. no rest between sides. rest 1 minute after both sides are complete
10 minute AMRAP
50m out and back
8 push-ups (do from knees if still developing push-ups)
8 sit-ups ( add weight with plate if these will be very easy for you)
rest 10 minutes
10 min AMRAP
5 DB snatch per arm
5 burpees
10 step-ups alternating legs
Level 2:
3 sets of
A1. 8-10 Supinated Pull-ups @3111. rest 1 minute. This means 3 seconds on negative, 1 second pause at bottom, 1 second to pull-up and 1 second hold at top.
A2. Side Plank - 45s per side. no rest between sides. rest 1 minute after both sides are complete.
10 minute AMRAP
100m row
8 E-ROM push-ups or dips. (feet elevated, on paraletts, ploy push-ups, chain push-ups, ring dips, )
8 T2B
rest 10 minutes walking actively
10 minute AMRAP
5 DB snatch per arm
5 burpees
10 Box jumps (mandatory step down)
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