Thursday, February 26, 2015

Apparel orders due Monday, March 2nd!
Snatch ( Every 1:30 for 6:00-3 UB T&G @70% 3RM)
Clean and Jerk (Every 2:00 for 8:00-  3 UB T&G C&J@70% 3RM)

Metcon (Time)
4 rounds of:

6 Power Snatches 135/95#
12 TTB
18 Wall Balls 20/14#

Rest 1:1

Tuesday, February 24, 2015

Power Clean (Every 1:30 for 6:00 - 5 UB T&G Power C&J 70%  5RM)
Metcon (Weight)
1a) Back Squat (based on 1rm squat): 5×3@80% – rest exactly 90 seconds

1b) 4X10 Strict HSPU – rest exactly 90 seconds
Metcon (Time)
At a conversational pace or 150BPM (work hard, but maintain an exertion level that would allow you to carry on a conversation without breathing hard)-

5 rounds of:

Row 50 Calories
15 OHS 95/65#
7/5 Muscle-Ups

Monday, February 23, 2015

Power Snatch (EMOM for 5- 5 T&G Power Snatches @ 75% of 5rm)
Metcon (Weight)
1a) 4X3 @ 75% (of max for the complex) Snatch Balances + 5 OHS (1 set = 3 SB + 5 OHS) – rest EXACTLY 60 seconds

1b) 4X8 Strict C2B Pull-ups – rest EXACTLY 60 seconds
Metcon (Time)
5 rounds for total working time of:

15 Bar-Facing Burpees
10 Thrusters 105/70#

Rest 1:1

Friday, February 20, 2015

Power Clean (Power Clean 4×4)
Metcon (Time)
10,9,8,7,6,5,4,3,2,1 Reps of:

Chin Ups
Front Squat

*Under 200 lbs, use 185 lbs for Front Squat.
*Over 200 lbs, use 225 lbs for Front Squat.

Thursday, February 19, 2015

Metcon (Weight)
Every 1:30 for 6:00 (5 total sets)-

3 UB T&G Snatches (full – from floor) – begin at 70% of 1RM Snatch and add load with each set
Metcon (Time)
Absolutely AFAP for both pieces.

5 rounds for time of:

10 Power Snatches 95/65#
10 TTB

*Rest 2:00

3 rounds for time of:

15 Power Cleans & Push Jerks 115/75#
15 C2B Pull-ups

Tuesday, February 10, 2015

Snatch (Work up to a 3RM  3-3-3-3-3-3-3)
Metcon (Time)
21-15-9
OVHS (115/75)

30-25-20
Chest to Bar

Friday, February 6, 2015

3) 12:00 AMRAP of:

2 Deadlifts 275/185#
10 Double-Unders
4 Deadlifts 275/185#
20 Double-Unders
6 Deadlifts 275/185#
30 Double-Unders
8 Deadlifts 275/185#
40 Double-Ubders
10 Deadlifts 275/185#
50 Double-Unders…

Thursday, February 5, 2015

Metcon (Weight)
1) Every 1:30 for 6:00-

3 UB T&G Snatches (full – from floor) – begin at 70% of 1RM Snatch and add load with each set
Metcon (Time)
4 rounds for time of:

:45 (accumulated) Hanging L-Sit Hold
15 Jerk Grip OHS 95/65#
15 Strict Chest-to-Ring Pull-ups (in good hollow position)
15 DB Push Press 50/35#

Tuesday, February 3, 2015

Metcon (Weight)
Every 1:30 for 6:00 (5 total sets)-

5 UB T&G Power Clean & Push Jerks

*Begin at 60% of 1RM Clean & Jerk and add weight each minute until you can no longer complete 5 reps. When 5 reps are no longer possible subtract 10-20# and complete the remainder of the EMOM.

2) 1XME UB T&G Power Clean & Push Jerks @ 80% of heaviest weight used for at least 4 reps of #1.
Metcon (AMRAP - Rounds and Reps)
Complete as many rounds and repetitions as possible in 14 minutes of:

60 Calorie Row
50 TTB
40 Wall Ball 20/14# (10′ target men/9′ target women)
30 Power Cleans 135/95#

Monday, February 2, 2015

Metcon (Weight)
Rest 2:00 exactly between #1 and #2.

1) EMOM for 5:00-

5 Power Snatches*

*Begin at 60% of 1RM Snatch and add weight each minute until you can no longer complete 5 reps. When 5 reps are no longer possible subtract 10-20# and complete the remainder of the EMOM.

2) 1XME UB T&G Power Snatches @ 80% of heaviest weight used for at least 4 reps of #1.
Metcon (AMRAP - Rounds and Reps)
Rest exactly 1:00 between #1 and #2.

1) 15:00 AMRAP at a conversational pace (or 155bpm if you have a HR monitor) of:

50 6″ Target Burpees
50 Thrusters 65/45#

2) 5:00 AMRAP (all out effort) of:

20 6″ Target Burpees
20 Thrusters 95/65#