Thursday, October 30, 2014

Friday

Yesterday was National Cat Day, so have three cats in a box.

Molly Metz is doing a double-under seminar in Thornton this weekend, here is a link.

short sprint/running skill work warm-up

Workout of the Day
Grindy Variation
Complete 10 rounds of…
3 Power Clean + OverHead (#135/#85)
5 pull ups
10 Push Ups
15 Air Squats

Wednesday, October 29, 2014

Thursday



Warm Up
Spend 8-12 minutes working on getting comfortable in the bottom of a Snatch

Snatch Balance, Snatch Drop, Hang Power Snatch, Hang Snatch

Weight should be light and allow for proper positioning
then


4×8-12
DB Bench Press (hammer grip)
DB/KB Bent Over Row


then
3 Rounds For Time
500/400m row
10 Burpees
15 Wall Balls
20 Hollow Rocks

Tuesday, October 28, 2014

Wednesday

http://www.octopuspie.com/2014-10-24/720-maintain-form/

3 Rounds Not For Time
2 wall walks
4 Ninja Roll Ups to Vertical Jump (max height jump)
10 good mornings
10 GHD Sit Ups/ Evil wheels

5x 1 minute to complete, 1 minute rest
Row
men: 280m
women: 200m
*These are going to begin to get dicey so push yourselves hard

5 Rounds
10 Box Jumps
10 Ring Rows

Tuesday




Lift
EMOM 12 minutes
Perform 1 Power Clean +1 Hang Clean + 2 Split Jerks
(use 65-75% of 1rm Clean and Jerk

Conditioning
Complete the following (break up as needed)
60 Up Downs (Burpee with no push Up)
60 t-2-b
100 American-style kettlebell swings

Sunday, October 26, 2014

Monday

Just in time for Halloween, want to watch a documentary on sugar?

Front Squat
3/65%
3/75%
1/80%
3×2/85%

7/72%



Conditioning
2:30 Minutes AMRAP
200m row
max rep double unders
rest 1 minute

2:30 Minutes AMRAP
200m row
max rep SA DB Thruster
Rest 1 minute

2:30 Minutes AMRAP
200m Row
max Rep Push Up
Rest 1 minute

2:30 Minutes AMRAP
200m row
max rep Single arm Db snatch
1:00m rest

2:30 Minutes AMRAP
200m row
max sit up

Thursday, October 23, 2014

Friday



Lift
Take 15-20 minutes build to
Deadlift 2 at 85%

A long one this Friday!
Conditioning
Row 500/400 m
Then
7 Rounds
5 HSPU
7 Front Squats (95/65)
5 Push Press
then row 500/400m

Wednesday, October 22, 2014

Thursday



Row
5×1:00 to complete the given meters
1:00 Rest
Men- 240
Women -200

EMOM 10 minutes
odd: 20-40 Double Unders (or AMRep attempts - practice!)
even: 25 air squats (move fast as possible)

AMRAP 8 Minutes
12 KBS
8/4 Chin Ups (kipping OK)