Wednesday, August 26, 2015

Thursday


OTM 12
1 hang power clean
1 hang clean
1 shoulder to overhead

15-10-5
Wall balls
Toes to bar
Ring push-ups 
Then
Row 500/400m
Then
15-10-5
Wall balls
Toes to bars
Ring push-ups


Monday, August 24, 2015

Friday


Back squat 4 sets of 5 reps
Add no more than 5%

Skills, practice SDHP

AMRAP 10
10 115/75 sumo deadlift highpull*
10 bar over burpees 

 *sub clean if needed - keep it light enough to keep it under control and don't row it!

Monday

Lily and Ali working hard at 6am!

Jerk
OTM 12
2 split jerks
Add weight until challenging

Elizabeth
21-15-9
Clean 135/85
Ring dips

Extra credit: 50 sit-ups 

Wednesday

The lovely morning sun

Front squat 4 sets of 5 reps
Add no more than 5%

Extra credit: Back squat 20 reps

Max reps in 40 sec, 20 seconds transition 
V-ups
Overhead squats 95/65
Handstand push-ups, kick-ups, or press ups
Kettlebell snatch/ Kettlebell clean 

Tuesday



Snatch
2,2,2,2,2

OTM 15
Snatch balance 2
Burpees 2

Use an appropriate weight, percentage will vary.  Practice this movement before time starts and add weight during drill if possible.

Back squat 20 reps

Monday, August 17, 2015

Monday


3 rounds 
2 wall walks + 10 second hold
3 Turkish getups
15 banded good mornings

Press/deadlift supersets 5 reps 4 sets
Add some weight - 5% or a bit less.

Conditioning
4 rounds
15 kettlebell swings, American  
15/10 push-ups
Bear crawl there and back


Friday


Agility ladder

Weighted pull-up 1 rm or 30 banded pull-ups

Jerk - Today's quick 2 rm in time allowed, from rack

Conditioning
4 rounds, one minute each station
Wall ball push press, no squat
Sit-ups
Plank hold
Row for calories
Rest 1 minute

Extra Credit: 
20 reps back squat 
If you haven't done it at least once this week.
50 evil wheels or ring evil wheel progressions

Thursday

3 rounds not for time
12 lateral banded walks
20 band pull-aparts
2 reverse wall walks plus ten second hold

Back squat four sets of 5
A little heavier than last time.

Tabata 
Double unders (sub attempts or singles if needed)
Tire strikes
Hand release push-ups 



Wednesday

Love those Turkish Getups!

Plyo med ball tosses with partner
Wall ball with partner

Clean
Tall clean 3,3,3
Hang clean 3,3,3
Clean 3,3,3 at 70-80%

10 rounds for time 
5 thrusters (115/75)
5 chest to bar pull-ups
5 bar over burpees
(Rest 30 seconds)

There will be a ten-minute cut-off.

Tuesday

Ellie 

Front Squat 5 reps 4 sets
About 5% heavier than last time

Back squat 20 reps 
If you didn't do it Monday

AMRAP 12
8 toes to bar
12 db lunge, 6 each
8 db push press
250 m row


Sunday, August 16, 2015

Monday

Dane working on his TGU

OTM 16
First minute      3 snatch (up to 70-80% of 1 rm)
Second minute 6 slam balls OTS AHAP
Etc

Then

Isabel
30 reps snatch, or ground to overhead
135/95-85

Or 

Grace
30 reps clean and jerk, or ground to shoulder to overhead
135/95-85

Extra credit: 
20 back squats
50 abmat sit-ups 

Monday, August 10, 2015

Friday

Becky and Matt, up early and rocking it

Skill time 

Press/deadlift supersets 5 reps 4 sets
Add some weight - 5% or a bit less.

Conditioning
AMRAP 5, rest 2, AMRAP 4, rest 2, AMRAP 3
Supine ring rows 6
Handstand push-ups 6
Clean 6  155/115

Thursday


Spend ten minutes working on the Turkish Getup for a 1 rm.

Today's one rep max of the complex
Hang clean
Jerk

Extra credit: 20 rep back squat

Five rounds
3 ring dips
5 thrusters 115/75
7 v-ups
9 supermans 

 There will be a time cap.




Wednesday


Back squat four sets of 5
A little heavier than last time.

15 minutes Cindy or Mary
5 pullups 
10 push-ups 
15 air squats

Or 

5 Handstand Push-ups
10 One legged squats, alternating
15 Pull-ups

Extra credit: 50 evil wheels or GHD sit-ups 

Sunday, August 9, 2015

Tuesday

Squat!

Warmup circuit
3 rounds for skill, 10 each  
Pike on rower
Kettlebell swing/ clean and jerk/ snatch
Lunge

Clean 
3,3,3,3,3
Up to 80% of 1 rm at most
You may add some weight as you go, work on the skill.

OTM 10
Power clean, 3 (heavy but no more than clean work above)
Box jump 3, 30/24 or higher 

Extra credit: Back squat 20 reps, start at 50% of 1 rm and add a few pounds each time.  Aim for doing this twice a week; don't do it today if you did it yesterday.

Monday

Driving the thruster off the shoulders 

Circuit warmup
8 KB goblet squats
8 Ninja roll to jump
Plank 60 sec

Front Squat 5 reps 4 sets
About 5% heavier than last time

Extra credit - Back Squat 20

AMRAP 12
20 sit-ups
20 lunges
20 KB swings, Russian 24/20kg


Monday, August 3, 2015

Friday

Ellie 

Snatch
skill work, singles or doubles AHAP
 - hang, power or split or even clean if needed


OTM 15
3 power or snatch (no more than 70% of today's single at most)
3 slam balls OTS

Extra credit
 - 50 evil wheels or ring evil wheel progressions NFT

Tuesday

Skill time

Back squat 5x5
A little heavier than last time (add up to 5%)

4 rounds
Max reps in 40 sec, 20 sec transition, no score 
V-ups
athlete's choice
handstand push-ups, kick-ups, or press-ups
kettlebell clean & jerk/snatch

Sunday, August 2, 2015

Thursday

Aaron demonstrating how you can do a better thruster by driving the bar off of the shoulders instead of holding it out in front  with your elbows down.

Press/deadlift supersets 5x5
Add some weight - 5% or a bit less.

3-5 sets kipping pull-ups or chin-ups for skill
Work on the kip - focus on a controlled downwards motion, not a fall to an abrupt stop.  You may do these while deadlifting.  

Conditioning
AMRAP 10
10 reps back squat at 20 rep weight
6 feet handstand walking or side to side wall walking (12 feet Rx+)*
10 burpees


or suitable substitution

Wednesday


Warm-up 

Jerk
Sets of the complex - 
1 power jerk, 1 right split jerk, 1 left
AHAP with good technique

5 rounds
5 thrusters 135/85
10 RDLs with same
10 parrellette push-ups

There will be a time cut-off.




Monday

Working on skills

OTM 10 
2 cleans
3 target jumps
OK to go up during this 

Back squat 20 reps, start at 50% of 1 rm and add a few pounds each time.  Try to do this twice a week.

AMRAP 5 minutes, rest 2, AMRAP 4
2-3 ring dips
6  pull-ups
9  lateral-step KB swings 
12 Russian twists