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#

Thursday, August 4, 2016

Thursday 8416

Warm-up
3 R - NFT:
Bike x 15C or Row x 20C
10 Jerk Grip OHS
10 SLRDL/leg (light wt)

Weightlifting
Front Squat (4 x 5, progressive weight, starting at 70% 1RM)
Rest 30s before press

Shoulder Press (4 x 6-8, moderate working to heavy)
Arnold Press - strict, DB
Rest 90s before FS

Metcon
Metcon (AMRAP - Reps)
16min EMOM:
1st min - Walking Lunges @ 40% FS 1RM (5/leg)
2nd min - 10 Ring Push-ups
Ring PU's should be set so chest is just above the floor at bottom, in a deficit ROM

Tuesday, August 2, 2016

tuesday 8216

Warm-up
3 R - nft, of:
2 skin the cat
2 wall walks
50' bear crawl

Weightlifting
close grip bench press (4 x 6-8 reps)
rest 30s after each set, then perform Rows

Inverted Ring Rows (4 x 6-8 reps)
Add weight plate to chest if able
rest 90s before going back to CGBP

Metcon
Metcon (3 Rounds for time)
3 rounds for separate times, of:
-goal is same row pace every round-
5-10 strict pull-ups
5-10 strict ring dips
Row 500m
rest 60s b/n rounds
pull-ups & dips need to be unbroken, b/n 5-10 reps each round

Monday, August 1, 2016

MONDAY 80116

MON AUGUST 01, 2016 MONDAY 80116
Warm-up
3 Rounds - NFT, of:
15 Cal Bike or 20 Cal Row
5 SAOHS, each arm
10 KB Swings - Russian
all at moderate pace/weight
Weightlifting
Back Squat (4 x 5, start at 70% and increase)
Rest 2 min
Weightlifting
Back Rack Lunge (3 x 20 steps)
As heavy as good form allows
Rest 2 min
Gymnastics
L-Sit (Hang from bar, 10s/min x 10min)
Metcon (AMRAP - Rounds and Reps)
10min AMRAP of:
100' Farmers Carry, 70/53 each hand
5 Box Jumps, 36"/24"
Farmers carry = 1 rep for every 20'