Thursday, October 29, 2015

Power Snatch (4 T&G Every 1:30 for 9:00 (7 total sets))
Metcon (AMRAP - Reps)
5 rounds of:

:45 ME Front Squats @ 80%
:15 Rest
:45 Shoulder Taps (back facing wall)
:15 Rest
record both
Metcon (Time)
For time:

15 Thrusters 120/80#
15 C2B Pullups
15 Bar-Facing Burpees
12 Thrusters 120/80#
12 C2B Pullups
15 Bar-Facing Burpees
9 Thrusters 120/80#
9 C2B Pullups
15 Bar-Facing Burpees
6 Thrusters 120/80#
6 C2B Pullups
15 Bar-Facing Burpees
3 Thrusters 120/80#
3 C2B Pullups
15 Bar-Facing Burpees

Monday, October 26, 2015

3 position paused snatch (5x1)
1 Paused Snatch (at knee) + 1 Paused Hang Snatch + 1 Paused Hang Snatch from Power Position
Glute-Ham Raises (4X5 Weighted GH Raises)
Behind The Neck Jerk (4X3 BTN Push Jerks + 1 Heaving Snatch Balance)
Karen (Time)
For Time: 
150 Wall-Ball Shots, 20# / 14#

Tuesday, October 20, 2015

3 Position Clean (1 Paused Clean+1 Paused Hang Clean+1 Paused HH)
3 Position Clean + 1 Jerk @ each position (from each position – power position, hang, floor)
Push Jerk ( Push Press + 2 Push Jerks + 3 Split Jerks )
Strict Toes-To-Bar (4X10 Strict TTB)
Handstand Push-ups (4X5 Strict HSPU + ME UB Kipping HSPU)
Metcon (Time)
1) 1X500M Row @ 90% – rest 1:1
2) 1X500M Row All Out – rest 1:1
3) 1X500M Row @ 90% – rest 1:1
4) 1X500M Row All Out – rest 1:1
5) 1X1000M Row @ same pace as #1

Monday, October 19, 2015

3 position SNATCH (all 3 sec paused)
power position, hang, floor
Glute-Ham Raises (Weighted GH Raises – rest 2:00)
Behind The Neck Jerk (BTN Push Jerks + 1 Heaving Snatch Balance)
Metcon (Time)
For time-

Row 1k
50 (steps) OH Walking Lunges 95/65#
50 6″ Target Burpees
50 Wall Ball @ 20#
25 Bar MU

Tuesday, October 13, 2015

paused clean (5X1 Paused Clean )
3 count pause at knee
Split Jerk (5X3 Split Jerk (with 3 count OH hold in split))
L-Sit (4X45 sec. (accumulated) L-Sit Hold – rest 90 sec.)
Handstand Push-ups (4X10 Strict HSPU – rest 90 sec.)
2k Row (Time)
Max Effort 2k Row
OR
Run Warm Up
3 RDS
Run 200m
15 kb swings
10 burpees
Metcon (Time)
5 rounds for time of:
185-lb. deadlifts, 10 reps
75-lb. snatches, 10 reps
10 handstand push-ups
75-lb. snatches, 10 reps

Monday, October 12, 2015

paused SNATCH (5X1  Paused Snatch)
3 count pause at knee
Glute-Ham Raises ( 4X8 GH Raises – rest 2:00)
Behind The Neck Jerk (4X1 BTN Jerk + 1 Heaving Snatch Balance + 1 OHS)
Nancy (Time)
5 Rounds for time of: 
400m Run 
15 Overhead Squats, 95# / 65#

Thursday, October 8, 2015

Power Snatch (EMOM for 7:00-  2 T&G Power Snatches – begin aroun)
Metcon (AMRAP - Reps)
5 rounds of:

:30 ME Front Squats @ 70% rounds 1&2, 80% rounds 3-5
:30 Rest
:30 Shoulder Taps (back facing wall)
:30 Rest
Metcon (Time)
5 rounds for time of:

20 Wall Balls 20/14#
10 Hang Power Snatches 95/65#
10 C2B Pullups

Monday, October 5, 2015

paused SNATCH (5X1 1 Paused Snatch + 1 Paused Hang Snatch)
3 count pause at knee
Glute-Ham Raises (4X5 Weighted GH Raise )
Behind The Neck Jerk ( 4X1 BTN Jerk + 1 Heaving Snatch Balance + 1 OHS)
Metcon (AMRAP - Reps)
4 rounds of:

2:00 ME Rope Climbs 15′
:30 Rest
2:00 ME Burpee Box Jumps 24/20″
:30 Rest

record both totals rope climbs and burpee BJ separate in comments