Monthly archive for September 2017

Saturday Class: Good Times!

 

30 Minutes to Complete:
15 T2B
30 Alternating DB Snatch; 50/35
15 Push Press; 95/65
30 Hang Clean; 95/65
–> 30 Burpees / 30 Cal Ab / 30 Cal Row (Complete ALL 3 – You Choose The Order)
30 Hang Clean; 95/65
15 Push Press; 95/65
30 Alternating DB Snatch; 50/35
15 T2B

Competitors Class: Volume!

1a. Snatch Cycling
6×5 UB Power Snatch
Rest 60-90 sec after each set
Note: Implement a slow descent and focus on loading your legs before initiating the next rep

b. HSPU Cycling
4 Rounds
Complete 75% of your ME UB HSPU reps
Rest 90-120 sec in between sets

Note: If you can do 100 HSPUs UB, then complete 4 sets of 75 reps and rest 90-120 sec after completing each set. Goal is to finish each set as fast as possible.

2. WOD
TBA

3. Conditioning
10 Rounds
1 min on ME Cal AB
1 min off

 

Max Effort WOD!

 

1) Lift/Skill
Front Squat – 2×5 (Medium weight), 1×5 (Heavy Weight)
Romanian Deadlift – 3×10

2) WOD
EMOM (4 Rounds)
1st min – ME HR Push-ups
2nd min – ME Wallballs (20/14)
3rd min – ME Alt. Dual KB/DB Step-ups (24/16) or (50/35)
4th min – Rest

Note: Choose a box for the step-ups where the top of your thigh is parallel to the box when you place your foot on the box.

3) AP
3 sets of
10 L-sit Leg Extensions + ME L-sit Hold

Bar Code Tags are in!

Pick up your tag before Thanksgiving from Chris or Eddie. Details will follow in the coming weeks.

1) Gymnastics Skill (12 min)
Ring Muscle-up Practice
Level 1: Muscle-up Progressions (Kipping/Turnover practice)
5 Rounds
5 Muscle-up transistions
10 Kip swings (Hips to rings)

Level 2: Ring Muscle-ups (Technique & Volume)
EMOM: 1-3 Ring Muscle-ups

Note: Choose either level 1 or 2 based on your progressions with the ring muscle-up. If you struggle with your pulling and pushing strength supplement 5 ring pull-ups and ring dips each round.

2) WOD (15 min)
5 rounds
3 Burpee Ring Muscle-ups
12 KBS (24/16)
15 V-sits

3) AP
3 Rounds
3 min to complete
15/12 Cal AB
ME meters rowed for remaining time
Rest 1 min

Thrusters will make you say…

1) Lift Skill (8-10 min)
Thrusters
Note: Use this time to determine your starting and ending weights. Choose that you are comfortable with cleaning and pressing overhead with proper form. Avoid finding a 1 RM Thruster or Clean.

2) WOD (18 min)
15 Thrusters (95/65)
400ft Run (2 Lap)
13 Thrusters (135/95)
800ft Run (4 Laps)
11 Thrusters (155/105)
1200ft Run (6 Laps)
9 Thrusters (185/125)
1600ft Run (8 Laps)
ME Thrusters (225/155)

3) AP
4×10 Dual DB Seated Press

Stay true your Pursuit

1) Gymnastics Strength
Strict Pull-ups
Level 1 – Horizontal Ring Pull-ups
Level 2 – Pull-up Negatives
Level 3 – Strict Pull-ups

30 sec ME Strict Pull-ups, 30 sec rest (5 Rounds)

Note: Record your reps/set in your journals

2) WOD
AMRAP 15
9 Defecit HSPU (4/3″ Defecit)
15 Deadlifts (135/95)
21 Air Squats

Note: If you are still working on HSPUs choose a more difficult progression than last week. For example, substitute divebombers for HSPUs off of a box.

3) AP
3 Rounds
30 (15+15) BB Twists

Get Comfortable Under the Bar

Week 6/8

1) Olympic Lift Skill
EMOM 10
Hang Position
Advanced – 2 Power Snatch + 2 OHS
Beginner – 2 Muscle-Snatches + 2 (OHS Above parallel or OH Lunge)

Note: All movements are to be completed from the prescribed position. For the muscle snatch, complete the movement without re-dipping your knees in the catch (Full hip and knee extension). The muscle snatch mainly dependent on the strength and speed of the pull.

2) WOD
AMRAP 7
27 Double-unders
14 DB Snatch (50/35)

3) AP
Sled Drag
5x200ft (Increasing weight)

Team Series WOD #3

1) Skill: Double-Unders

2) Partner WOD: Team Series WOD #3
50 synchro wall-ball shots
30 cleans, 135 / 95 lb.
50 synchro wall-ball shots
20 cleans, 185 / 135 lb.
50 synchro wall-ball shots
10 cleans, 225 / 155 lb.

M 20-lb. ball
F 14-lb. ball

Cap: 12 minutes

3) AP:
Row 100 Cal (Partners)

Saturday Class!

 

30 Minutes to Complete:
5 Rounds
15 Hang Clean; 95/65
10 Push Press; 95/65
5 Thrusters; 95/65
21 Cal Row
15 Pull-Ups
9 T2B

Competitors Class: No Racks

1. Skill Practice
HSPU & Snatch Cycling

2a. Snatch Cycling (10-15 min)
6×5 UB Power Snatch

Note: Implement a slow descent and focus on loading your legs before going into the next rep

b. HSPU (10 min)
ME UB Kipping HSPU

3. WOD
27-21-15-9-3 reps for time of:
Back squats (185/125)
Handstand push-ups

4. Conditioning
2 x 10 min ME AB
Rest 4 min in between sets

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