Tuesday, December 27, 2016

Weightlifting
1 Power Clean + 1 Hang Clean (full squat) + 1 Push Jerk + 1 Split Jerk (5X1 )
1 Power Clean + 1 Hang Clean (full squat) + 1 Push Jerk + 1 Split Jerk
Gymnastics
Handstand Push-ups (4X30 seconds ME Kipping HSPU)
Weightlifting
Front Squat (1X5@65%, 1X5@75%, 1X3@85%, 1XME@95%)
Metcon
Metcon (Time)
5 rounds of:

500m Row

20 TTB

30 Wall Balls 20/14#

Rest 2 minutes between each round

Tuesday, December 20, 2016

Weightlifting
1 Clean + 1 Front Squat + 1 Jerk (5X1 Clean + 1 Front Squat + 1 Jerk)
1 Clean + 1 Front Squat + 1 Jerk
Gymnastics
Muscle-ups ( 3XME UB -1 Strict Muscle-Up + ME Kipping MU)
Weightlifting
Front Squat ( Front Squat:1X5@70%, 1X5@80%, 1XME@90% - rest 2)
Metcon
Metcon (Time)
With a running clock… 5 rounds of: :45 ME Row for Calories :15 Rest *Begin the next section after the final :15 rest from above. For time: 100 Double-Unders 25 Power Cleans 115/80# 75 Double-Unders 25 Power Cleans 115/80# 50 Double-Unders

Tuesday, December 13, 2016

Weightlifting
Clean pull to explode + Clean from 2" off ground + FS (12 min. Every 2 min. building as able )
Clean pull to explode + Clean from 2" off ground + FS
Weightlifting
Deadlift (DL: 6 sets working to smooth 6rm for the day)
Metcon
Metcon (Time)
4 rounds at a steady pace

-8 steps e/leg OH walking lunge w/ empty bar

 -8 kipping HSPU
Metcon
DT (Time)
5 Rounds for time:
12 Deadlifts, 155# / 105#
9 Hang Power Cleans, 155# / 105#
6 Push Jerks, 155# / 105#
In honor of USAF SSgt Timothy P. Davis, 28, who was killed on Feburary, 20 2009

Monday, December 5, 2016

Weightlifting
snatch pull down complex (10 min. to find max - )
 Snatch pull to explode + Hang snatch (above knee) + hang snatch (below the knee)
Weightlifting
Front Squat (FIND 3 REP MAX)
Metcon
Metcon (Time)
3 rounds - at a steady pace, not for time -8 strict pullup -10 alt. pistols -20 ft. HS walk
Metcon
Metcon (Time)
Row Helen - 3 rounds for time -500m Row -21 KB swings (55/35) -12 Pullups

Tuesday, November 29, 2016

Weightlifting
Hang Power Clean (5 attempts at a 3RM Hang Power )
Weightlifting
Hang Power Clean (1XME UB Hang Power Clean @ 85% of #1)
Metcon
Metcon (AMRAP - Rounds)
Every 2:00 for 12:00-

8 Clean & Jerks (anyhow) 135/95#
8 Bar Facing Burpees

Every 2:00 beginning at 14:00 for as long as possible or until 30:00-

10 Clean & Jerks (anyhow) 135/95#
10 Bar Facing Burpees

Monday, November 28, 2016

Weightlifting
paused snatch complex (7x1 no dropping the bar)
1 Paused Snatch (3 count pause at knee) + 1 Paused Hang Snatch (3 count pause at knee + 1 Snatch Balance + 1 OHS
Metcon
Metcon (Time)
1) For time:

50 Thrusters 65/45#

Row 1000 Meters

Rest 1:00 between 1&2.

2) 50 Snatches (anyhow)* 95/65# For time.

*This should be done wearing a HR monitor. Break every 10 reps and wait :05 to read HR monitor readout. Begin the next set of 10 as soon as HR drops below 155BPM. If you do not have a HR monitor to gauge HR during rest intervals, find your pulse immediately when the rest period begins. Then count pulse beats for :05 – 13 beats in :05 = 156BPM - 14 beats in :05 = 168BPM. Rest 1:00 between 2&3.

3) For time:

Row 1000 Meters

50 Thrusters 65/45#

Tuesday, November 15, 2016

Weightlifting
Clean ( Clean: blocks just below knee: 8x3 heavy)
Weightlifting
Deadlift (Deadlifts: 6 sets of 6 from 50% of your 1RM)
Gymnastics
Handstand Push-ups (8 min. Every 30 sec. - 4-8 kipping HSPU)
pick a doable number and hold it for all 16 sets
Metcon
Metcon (AMRAP - Rounds and Reps)
17 min. AMRAP -1 legless + 1 regular rope climb -25m sled push (275/185 total weight) -4 full cleans (@75% of your 1rm)
list weight

Thursday, November 10, 2016

Weightlifting
Hang Power Snatch ( 5 attempts at a 1RM Hang Power Snatch)
Weightlifting
Hang Power Snatch (1XME UB Hang Power Snatches @ 75% of #1)
Metcon
Metcon (Time)
10 rounds for time:
4 muscle-ups or transitions
7 handstand push-ups
12 kettlebell snatches

M  70/53 lb.   F  35/53 lb.
Time cap: 20 minutes

Thursday, October 20, 2016

Weightlifting
Hang Power Snatch (UB Hang Power Snatches - work to a near 4RM but no)
Weightlifting
Hang Power Snatch ( UB Hang Power Snatches @ 80% of heaviest complete)
Weightlifting
Push Jerk (5X5 Push Jerks)
Weightlifting
Glute-Ham Raises (5X8 GH Raise)
Metcon
Metcon (Time)
3 rounds for time of:

50 Double-Unders

30 Calorie Row

10 Hang Power Cleans 175/120#

Thursday, September 22, 2016

Weightlifting
Isabel (Time)
For Time:  30 Snatches, 135# / 95#
Weightlifting
JERK (@ 75% of 5rm )
split, push, etc
Weightlifting
Glute-Ham Raises (add weight if 8 UB reps are "easy")
Metcon
Metcon (Time)
Run (Jog - it's a soft J) 2 miles - stay at around 75-80% effort

Tuesday, September 20, 2016

Weightlifting
Thruster (5-5-5-5-5)
Metcon
Metcon (Time)
Nickman

With a 55-lb. and 35-lb. dumbbell, 10 rounds for time of:
200-meter farmers carry with both dumbbells
35-lb. weighted pull-ups, 10 reps
55-lb. dumbbell power snatches, 20 reps, alternating arms

Tuesday, September 13, 2016

Weightlifting
jerk complex (1X1@50%, 1X1@60%, 2X1@70%, 1X1@75% )
1 Clean + 1 Push Jerk + 1 Split Jerk + 1 Behind-the-Neck Split Jerk
Weightlifting
Back Squat (1X6@70%, 1X6@80%, 1X3@90% 1X2@95%)
Gymnastics
Muscle-ups (4X45 sec. 3/2 Strict Muscle-Ups + ME Kipping mu)
Metcon
Metcon (AMRAP - Rounds and Reps)
20:00 AMRAP of:

100' HS Walk

40 KB Swings 24/16kg

40' Lateral Lunges (40' Left/40' Right)

Monday, September 12, 2016

Weightlifting
3 position SNATCH (1X1@50%, 1X1@55%, 1X1@60%, 1X1@65%,2X1@70%,1X1@75%)
power position, hang, floor
Hi-Hang/Power Position - Hang/Knee - Low-Hang/2" From Floor (all 3 Snatches = 1 rep - if you fail or have to drop the bar, the set must be repeated)

1X1@50%, 1X1@55%, 1X1@60%, 1X1@65%, 2X1@70%, 1X1@75% -rest 60-90 sec. between all sets
Metcon
Metcon (AMRAP - Rounds and Reps)
With a running clock...

1) 3X1:30 Burpees @ 90% effort (somewhere between your 150 Burpees for time pace and complete max effort)

Rest 1:00 after each round - begin #2 after final 1:00 rest...

2) 10:00 AMRAP of:

70 Calorie Row

50 OHS 95/65#

30 Shoulder to Overhead 95/65#

Friday, September 9, 2016

Metcon
Metcon (Weight)
With a running clock (no breaks between each element)...

3:00 to complete:

3 rounds of "Cindy" (AFAP)

3 Snatches @ 60%

4:00 to complete:

3 rounds of "Cindy" (AFAP)

3 Snatches @ 70%

4:30 to complete:

3 rounds of "Cindy" (AFAP)

3 Snatches @ 80%

5:00 to complete:

3 rounds of "Cindy" (AFAP)

3 Snatches @ 85%

*All Snatches should be full squat. If you miss a rep at any percentage do not repeat it, simply note where misses occur. And yes, you must load your bar within each section.
Weightlifting
Front Squat (  1X5@70%, 1X4@80%, 1X3@85%, 1X3@90%)
Gymnastics
Handstand Walk (4X60 sec. Max Distance Handstand Walk)
Metcon
Metcon (Time)
3 rounds for time of:

15 Deadlifts 225/155#

20 Strict HSPU

25 Wall Balls 20/14#

Thursday, September 8, 2016

Weightlifting
Power Snatch (7:00 3 T&G @ 100% of 5RM )
Weightlifting
Push Jerk (5X5 Push Jerks - work to a heavy set of 5 for the )
Gymnastics
Glute-Ham Raises (5X8 GH Raise - add weight if 8 UB reps are "easy")
Metcon
Metcon (Time)
5 rounds of:

20 Calorie Row

18 Split Jumps ( you don't have to touch the floor, each jump is 1 rep)

16 C2B Pullups

Rest 1:1

Tuesday, September 6, 2016

Weightlifting
jerk complex (1X1@50%, 1X1@60%, 3X1@70%)
1 Clean + 1 Push Jerk + 1 Split Jerk + 1 Behind-the-Neck Split Jerk
Weightlifting
Back Squat ( 1X8@65%, 1X6@75%, 1X4@85% 1X4@90%)
Gymnastics
Muscle-ups (4X45 sec. 3/2 Strict Muscle-Ups + ME Kipping Mus)
*Perform 3/2 strict MU unbroken (if possible), then go right in to a max UB set of MU. If this does not take up the entire :45 then rest for no more than :05 and continue to get as many reps as possible.
Metcon
Metcon (AMRAP - Rounds and Reps)
20:00 AMRAP of:

30 Single Arm KB Thrusters (15 right/15 left - anyhow) 24/16kg

40 Single Arm KB Hang Clean & Jerks (20 right/20 left - anyhow) 24/16kg

50 Single Arm KB "Russian Style" Swings (25 right/25 left - anyhow) 24/16kg

Tuesday, August 30, 2016

Tuesday 83016

Weightlifting
Clean lift off (5x3+1+1)
pull from ground to hang clean postion
5X3 Clean Lift-Offs + 1 Clean + 1 Jerk - work to a max for the complex, rest 2:00

Back Squat
1a) Back Squat: 1X8@65%, 1X8@70%, 1X6@80% 1X6@85% (yes, these are the same as last week) - rest 2:00

Weighted Pull-ups
1b) 4X45 sec. ME Strict Weighted Pullups - (loading note below), rest 2:00
*Choose a weight you can do at least 5 UB Strict Pullups with (vest or dumbbell), and get off the bar slightly before failure each set during the :45. Rest before speed of reps slows.

Metcon (AMRAP - Rounds and Reps)
20:00 AMRAP of:
200M OH Barbell Carry 65/45#
20 GHD Situps
200M OH Barbell Carry 65/45#
40 Wall Balls 20/14#
200M OH Barbell Carry 65/45#
20 TTB
10m = 1 rep for carry

Tuesday, August 23, 2016

Weightlifting
Clean lift off (5X3 Clean Lift-Offs + 1 Clean + 1 Jerk )
pull from ground to hang clean postion
Weightlifting
Back Squat (1X8@65%, 1X8@70%, 1X6@80% 1X6@85% )
Weightlifting
Weighted Pull-ups (4X45 sec. ME Strict Weighted Pullups)
*Choose a weight you can do at least 5 UB Strict Pullups with (vest or dumbbell), and get off the bar slightly before failure each set during the :45. Rest before speed of reps slows.
Metcon
Cindy (AMRAP - Rounds and Reps)
20-Minute AMRAP of:
5 Pull-ups 
10 Push-ups
15 Squats

Thursday, August 18, 2016

Weightlifting
Power Snatch (EMOM for 7:00 (7 total sets):  1 Power Snatch @80%)
Weightlifting
Push Jerk (4X3 Push Jerks @ 80% of 3rm - rest 90 sec.)
Gymnastics
Glute-Ham Raises ( 4X5 GH Raise - rest 90 sec)
Metcon
Nancy (Time)
5 Rounds for time of: 
400m Run 
15 Overhead Squats, 95# / 65#

Thursday, August 11, 2016

Weightlifting
Snatch (EMOM for 7:00 (7 total sets):  2 T&G Power Snatch)
Weightlifting
Push Jerk ( Push Jerks - work to a heavy triple for the day,)
Weightlifting
Glute-Ham Raises (5X5 Weighted GH Raise)
Metcon
Metcon (Time)
For time:

15 Muscle-Ups

15 Shoulder to Overhead 155/105#

50 Double-Unders

10 Muscle-Ups

10 Shoulder to Overhead 185/125#

75 Double-Unders

5 Muscle-Ups

5 Shoulder to Overhead 225/155#

Monday, August 8, 2016

Weightlifting
snatch pull down complex (5X3 Snatch Pull-Downs + 1 Snatch + 1 Snatch Balanc)
Metcon
Metcon (Time)
With a running clock...

1) 3XRow 500m @ 90% effort (based off of PR 500m)

Rest 1:00 after each round - begin #2 after final 1:00 rest...

2) 3 rounds for time of:

15 Power Snatches 95/65#

25 Bar-Facing Burpees

50' OH Walking Lunges 95/65#