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