Tuesday 140826

1.

Row 500 meters

Rest 60 seconds

Row 400 meters

Rest 50 seconds

Row 300 meters

Rest 40 seconds

Row 200 meters

Rest 30 seconds

Row 100 meters

Post total time, including rest, to comments. 

2.

Not for time:

100 Band Face Pulls, green or stronger

100 Tricep Push downs, green or stronger

100 Straight Arm Pull downs, blue or stronger

Monday 140825

1.

Narrower Grip Overhead Squats - 2x5

Heavier than two weeks ago for the first set. Back off the second set but not too much. Rest about 2-3 minutes between sets.

2.

a. Chest 2 Bar Pull ups - 2 x max reps in 60 seconds

The goal is max reps no matter how many times you must come off the bar. Between both sets, can you achieve 100 reps? More?

Rest 2 minutes

b. Strict Handstand Push ups - 2 x max reps in 60 seconds (no deficit)

If you must kip, you must deficit by 4"/2"

Rest 2 minutes

3.

Four rounds not for time:
Ring supported L-Sit (at top of dip) - 20 seconds
Rest 45 seconds
Good mornings - 6 reps (start with 165/110 or more)
Rest 90 seconds

Wednesday 140820

Battle

1.

Front Squat - EMOM

2 reps for 8 sets (80%)

2.

Battle Event 1 (individual or team)

Non Battle

1.

Front Squat - EMOM

2 reps for 8 sets (80%)

2.

For time:

4 squat snatches, 165/115

6 power snatches, 165/115

Row 750 meters

6 power snatches, 165/115

4 squat snatches, 165/115

3.

Not for time but push the pace:

50 DB weighted ring dips, 50#/BW

Tuesday 140819

1.

Three rounds, each for time, of:

Run 800 meters

Rest by walk/slow jog 200 meters

2.

In 2 minutes:

15 Burpees

15 Toes 2 Bar

AMRAP Ground to Overhead, 205/145

Rest 1 minute

In 2 minutes:

15 Burpees

15 Toes 2 Bar

AMRAP Ground to Overhead, 185/135

Rest 1 minute

In 2 minutes:

15 Burpees

15 Toes 2 Bar

AMRAP Ground to Overhead, 155/105

Rest 1 minute

In 2 minutes:

15 Burpees

15 Toes 2 Bar

AMRAP Ground to Overhead, 115/85

Monday 140818

1.

Narrower Grip Overhead Squats - 2x5

Heavier than two weeks ago for the first set. Back off the second set but not too much. Rest about 2-3 minutes between sets.

2.

a. Chest 2 Bar Pull ups - 2 x max reps in 60 seconds

The goal is max reps no matter how many times you must come off the bar. Between both sets, can you achieve 100 reps? More?

Rest 2 minutes

b. Strict Handstand Push ups - 2 x max reps in 60 seconds (no deficit)

If you must kip, you must deficit by 4"/2"

Rest 2 minutes

3.

Four rounds not for time:
Ring supported L-Sit (at top of dip) - 20 seconds
Rest 45 seconds
Good mornings - 6 reps (start with 155/105 or more)
Rest 90 seconds

Saturday 140816

Number 1 and 3 are courtesy of competitortraining.com (CFNE)

1.

Snatch Pulls (we really need work on these. not only do they afford you the opportunity to work on that big pull but you can, without the worry of missing the catch, work on a better set up and really popping those hips)

3x1 @ 80% of 1RM Snatch
3x1 @ 90% of 1RM Snatch
3x1 @ 100% of 1RM Snatch

Complete on a 60 second clock. Use straps if necessary. Use this video to guide what I'm looking for: https://www.youtube.com/watch?v=Lny5dF4z228. 

2.

Squat Clean Thruster EMOM for 10 minutes. 

Start where you want, end where you can. 

3.

AMRAP in 3:

3 Power Snatches, 155/105 (masters 125/95)
6 Box Jump Overs, 40"/32" (masters 30/24)

Rest 1 minute

AMRAP in 3:
2 Power Snatches, 165/115 (masters 145/105)
6 Box Jump Overs, 40"/32" (masters 32/26)

Rest 1 minute

AMRAP in 3:
1 Power Snatch, 185/135 (masters 165/110)
6 Box Jump Overs, 40"/32" (masters 36/30)

4.

Four rounds for time of:
10 Calories on Rower
3 Bar Muscle ups (for each rep one shoulder leads, 30 burpee penalty at end of workout)
50 High Knees
30 Double Unders
50 Butt Kicks

Friday 140815

1.

In class, instead of hspu, switch to pistols. Alternate legs. 

2.

Long and slow. Find a pace and stick with it. 

15-14-13-12-10.....2-1

Kettlebell Swing, 1.5/1 pood

Jog 200 meters

On even numbers, try playing around with kb snatches or cleans so that you can alternate arms. 

Wednesday 140813

1.

Three rounds, each for time of:

10 tng Clean and Jerks, 155/105

Rest 4 minutes. 

As fast as you can, unbroken. If needed, scale to 135/95 for masters or even 115/85 or slightly more to go unbroken and fast. The idea is sprinting. Even if you go so fast that you end up failing on the last rep, so be it. 

Rest at least 10-15 minutes before moving on to #2. 

2. 

For time:

15 Muscle ups

30 Toes to Bar

45 Dead-lifts, 185/125

30 Toes to Bar

15 Muscle ups

Scale muscle ups to 8 rope climbs.

Have fun!!!!!!

Monday 140811

1.

A. C2B Pull ups - 5 sets of 1 rep more than what you did last week.

Rest 1 minute. 

B. Strict Handstand Push ups - 5 sets of 6-8 reps from 4/2" deficit. If you kip, double the deficit. 

Rest 1 minute. 

2.

Three rounds not for time:

20 Glute Ham Situps

20 Glute Ham Hip Extensions

Saturday 140809

1. 

Snatch

Start at 95/65 and work up in increments of 10 to a heavy single. EMOM

2.

Front Squat

Start at 135/95 and work up in increments of 20 to a heavy single. EMOM. 

3.

1 Muscle up

21 Dips

42 Pull ups

63 Wall Balls

Run 400 meters

1 Muscle up

15 Dips

30 Pull ups

45 Wall Balls

Run 400 meters

1 Muscle up

9 Dips

18 Pull ups

27 Wall Balls

Run 400 meters

Friday 140808

If you can get it in, complete the following. If you're doing Classics, get it in tomorrow after team workout. 

1.

For time:

Row 250 meters

9 Bar Muscle ups

Row 250 meters

7 Bar Muscle ups

Row 250 meters

5 Bar Muscle ups

If you come off the bar, it's another 100 meters rowing before you can move on. 

Sub 18-14-10 C2B if you do not have muscle ups. 

Wednesday 140806

1.

Seven rounds, each for time:

10 KB weighted Pistols, 1.5/1 pood

25 KB Swings, 1.5/1 pood

4 Hurdle Jumps, 30"/24"

Agility Run, 8B, 16B, 24B, 32B

Start a round at 0:00, 4:00, 8:00, 12:00, 16:00, 20:00, 24:00. 

These are sprints. Dead sprints. If the pistols are slowing you down, go lighter or no external load at all. Alternate them. 

The agility run is measured in feet. 

2. 

Five rounds of:

25 GH Sit-ups

25 Hollow Rocks

Not for time. Try to go unbroken. 

Tuesday 140805

1.

Implement this into your warm up. Go hard on it but do realize, it's a warm up and not a competitive event. 

Three rounds of:

135/95 Prowler Push, 60 feet

50/35 left arm DB Snatch, 8 reps

135/95 Prowler Push, 60 feet

50/35 right arm DB Snatch, 8 reps

Go ahead and throw your DB on the sled too so you can have it ready to go at the end of your push. Snatches are consecutive.

2.

Deficit Kipping HSPU

5 sets of max reps in 30 seconds. Rest 90 seconds between efforts. The men at 2" and the women at 1."

Post results to comments. 

Monday 140804

1.

Overhead Squat - 2x5

First set heavier than last week. Second set, back off but a little heavier than last week's back off set.

If you can, show up a little early and get these done before class starts. 

2.

C2B Pull ups - 5 sets of 6, 12, or 16 reps

Rest 90 seconds between sets. These are unbroken or the set doesn't count. 

3.

Two rounds for max reps of:

Row for calories, 3 minutes

Burpees, 3 minutes

Double Unders, 3 minutes

Rest 3 minutes

This part can just be an extension of the class conditioning.