Wednesday, May 31, 2017

Thursday




Every 2 minutes
5 front squats - work up
3-5 dips

5 rounds
8 cleans
16 shoulder touches in handstand or plank
16 lateral walking kettlebell swings


Wednesday



AMRAP 20
30/25-cal. bike or rower
20 burpee box jump-overs*
10 over the shoulder slam balls
Rest one minute

Men use a 30-in. box
Women use a 24-in. box
*jump or step, hands and feet may contact the box

Monday, May 29, 2017

Tuesday



Snatch (split snatch OK)
Sets of 3, work up with at least five sets to today's 3 Rep Max.

Sumo Deadlift
Sets of 5, work up to a heavy set. Aim for heavier than last week.

Wednesday, May 24, 2017

Thursday

Caption this photo!


2017 Regional Event 4

For time:
One-way handstand walk or there and back bear crawl
10 toes-to-bars
10 double kettlebell deadlifts
One-way handstand walk or there and back bear crawl
12 toes-to-bars
12 double kettlebell deadlifts
One-way handstand walk or there and back bear crawl
14 toes-to-bars
14 double kettlebell deadlifts
One-way handstand walk or there and back bear crawl
16 toes-to-bars
16 double kettlebell deadlifts

Kettlebells should be heavy. You may use heavy dumbbells, or use 2 barbells up to 150/106# each.

Tuesday, May 23, 2017

Wednesday




EMOM 10
Hang squat snatch
Snatch

Work on the skill and get consistent as you work up.
Then:

3 rounds for time of:
Row 250 meters
65-lb. squat snatches, 12 reps
21 push-ups


Monday, May 22, 2017

Tuesday


My apologies, but today's 4:30 is cancelled due to a scheduling conflict.
Coach's choice warm-up

Hang squat clean 3-3-3 reps
Front Squat 3-3-3 repsSplit jerk 3-3-3 reps


Take the front squat and the jerk out of the rack. These are just the sets that should be heavy, make sure to work up properly with several warm-up sets.

Sunday, May 21, 2017

Monday




Back Squat
5 rounds of 5 reps at 70%++ of 5 rm

AMRAP 12
200 meter row
4 strict handstand push-ups
8 chest to bar pull-ups
12 air squats

Thursday, May 18, 2017

Friday

Grab the big ones, you don't even have to take them overhead as Andrew is doing here.


Bench press
5 rounds of
   5 reps at 70%+ of 5 rm (add weight to last week)
   3-5 strict pull-ups
If you can do 5 strict pull-ups easily then do weighted pull-ups.


AMRAP 12
24 Russian twists
12 Russian kettlebell swings 24+/20 kg
12 over the shoulder slam ball or 6 stone OTS over the shoulder

Wednesday, May 17, 2017

Thursday





Every minute for 7 minutes, working up
3 x (Clean and Split Jerk)


Then take 7 minutes to work up to today's
1 Rep Max Clean and Split Jerk


5 rounds NFT
10 supermans with 5 second hold
10 RDL + 10 Bent Over Row (#95/#65)
30 seconds hand-stand hold

Tuesday, May 16, 2017

Wednesday



2017 Regional event #3
There and back overhead dumbbell lunge (single DB) AHAP
100 double unders (scale 30-50 DU's or 100 singles)
50 wall balls
5 Rope climbs (scale 10 half climbs or 10 beginner rope climbs)
50 wall balls
100 double unders
There and back dumbbell overhead walking lunge

Monday, May 15, 2017

Tuesday

Backsquats build toughness and strength in the whole body.


Snatch (split snatch OK)
Sets of 3, work up with at least five sets to today's 3 Rep Max.

Sumo Deadlift
Sets of 5, work up to a heavy set. Aim for heavier than last week.

Sunday, May 14, 2017

Monday




Back Squat
5 rounds of 5 reps at 70%+ of 5 rm


2017 Regional Event 2
21-15-9 reps for time of:
Dumbbell snatches AHAP
Ring dips

Scale these dips as needed, option to do 15-12-9.

Thursday, May 11, 2017

Friday




Bench press
5 rounds of
   5 reps at 70%+ of 5 rm (add weight to last week)
   3-5 strict pull-ups
If you can do 5 strict pull-ups easily then do weighted pull-ups.


5 rounds
15/10 calories bike or row
15 American kettlebell swings
10 box jumps
AHAP dumbell carry there and back

Wednesday, May 10, 2017

Thursday



5 rounds
Power clean
   Sets of 3, work up to today's 3 Rep Max.
10 v-ups
10 hollow rocks

Sumo Deadlift
Sets of 5, work up to a heavy set. Aim for heavier than last week.

Tuesday, May 9, 2017

Wednesday



5 rounds NFT
6 each side Barbell lunge - work up
6 Barbell push-ups +

5 rounds
10 each side dumbell snatches
Rope climb
20-30 second tuck or pike support on parallel bars


Monday, May 8, 2017

Tuesday



For time:
150 single-unders
20  Chest to bar pull-ups**
10  squat cleans, 115/75 lb.
150 single-unders
15  Chest to bar pull-ups
15  squat cleans, 115/75 lb.
150 single-unders
10  Chest to bar pull-ups
20  squat cleans, 115/75 lb.
150 single-unders

Rx+ Bar muscle ups.  OK to preform 1/2 the reps if needed.

Extra credit:
Deadlift - work up to a heavy 5

Sunday, May 7, 2017

Monday



Back Squat
5 rounds of 5 reps at 70%+ of 5 rm
3-5 dips
Continue going up in weight to the squat. Move to ring dips of you can.  If 5 ring dips are fine, start adding weight.


AMRAP 12
200 meters row
Handstand walk one way or bear crawl there and back
Handstand hold 30 seconds

Thursday, May 4, 2017

Friday


9:30 am class will be at 9:15 today.

Bench press
5 rounds of
   5 reps at 70%+ of 5 rm (add weight to last week)
   3-5 strict pull-ups
If you can do 5 strict pull-ups easily then do weighted pull-ups.


EMOM 15
Alternate -
       Max reps Push-ups
       12 Renagade rows (no push-up)
       10-12 Lateral box jump-overs (make sure you can clear the box easily on both sides the first time)

Wednesday, May 3, 2017

It's important to be properly prepared.


EMOM 10
Hang Power Snatch x 2
Work up

Max reps in 2 minutes each
Wall Balls
rest
Burpees
Rest
Toes to bar
Rest
Max reps in 1 minute each
Wall Balls
rest
Burpees
Rest
Toes to bar
Rest

Tuesday, May 2, 2017

Wednesday



21-15-9
Thrusters (#95/#65)
Russian Swings (24kg/16kg) + 28kg/20kg
200m Row

5 rounds NFT
12 Barbell lunges (work up each round)
20 hollow rocks

10 sit-ups or 5-10 GHD sit-ups

Monday, May 1, 2017

Tuesday



Squat clean and split jerk
Sets of 3, work up with at least five sets to today's 3 Rep Max.

Sumo Deadlift
Sets of 5, work up to a heavy set. Aim for heavier than last week.

Monday



Back Squat
5 rounds of 5 reps at 70% of 5 rm
3-5 dips
This should be a bit less easy - you should be able to get all 25 without much trouble - next week we continue going up.


AMRAP 12
3 handstand push-ups
9 pull-ups
15 tire strikes