"Grace" + 5 rounds of "Cindy"
For time,
30 Clean & Jerks (135/95) *NO GHOST RIDING ALLOWED*
*Choose a weight you can control to waist*
then, 1:1 rest period (5 minute limit on rest period)
then, 5 rounds of,
5 Pull ups
10 HR Push ups
15 Air Squats
*Record "Grace" time + total time.
Sunday, August 25, 2013
Tuesday, August 27th
STRENGTH:
EMOM for 10 minutes,
1 Power Snatch + 1 Hang Squat Snatch @ 75% 1RM
WOD:
5 Rounds for time of,
9 OH Squats (95/65)
15 Box Jumps
21 Wall Balls
EMOM for 10 minutes,
1 Power Snatch + 1 Hang Squat Snatch @ 75% 1RM
WOD:
5 Rounds for time of,
9 OH Squats (95/65)
15 Box Jumps
21 Wall Balls
Wednesday, August 28th
3x Max Effort Ring Dips / 1 minute rest between sets.
WOD:
20 minute AMRAP of,
6 Dead Lifts (225/135)
9 Toes 2 Bar
12 Walking Lunges
WOD:
20 minute AMRAP of,
6 Dead Lifts (225/135)
9 Toes 2 Bar
12 Walking Lunges
Thursday, August 29th
STRENGTH
Front Squats (5-5-5) @ 75%, 80%, 85%.
WOD:
Six rounds for time,
6 Power Cleans (95/65)
6 Handstand Push ups
6 Kettle Bell Sumo Hi-pulls (53/35)
6 Thrusters (95/65)
6 Burpee
6 One Arm Russian Kettle Bell Swings (53/35) 6 each arm, 12 total.
Front Squats (5-5-5) @ 75%, 80%, 85%.
WOD:
Six rounds for time,
6 Power Cleans (95/65)
6 Handstand Push ups
6 Kettle Bell Sumo Hi-pulls (53/35)
6 Thrusters (95/65)
6 Burpee
6 One Arm Russian Kettle Bell Swings (53/35) 6 each arm, 12 total.
Friday, August 30th
WOD:
For time,
1200 meter run
12 Push Jerks (135/95)
800 meter run
8 Push Jerks (135/95)
400 meter run
4 Push Jerks (135/95)
200 meter run
2 rope climbs (rx) / 60 ring rows (scale)
Sunday, August 18, 2013
Monday, August 19th
Dead Lift (3-3-3) for total load
WOD:
4 Rounds for time of,
7 Shoulder to OH (115/75)
12 Russian Twist (25/15) bumper plates
16 Goblet Lunges (53/35)
WOD:
4 Rounds for time of,
7 Shoulder to OH (115/75)
12 Russian Twist (25/15) bumper plates
16 Goblet Lunges (53/35)
Tuesday, August 20th
Front Squats (3-3-3) for total load
WOD:
15 minute AMRAP of,
9 Ring Dips
15 KB Swings
21 Box Jumps
WOD:
15 minute AMRAP of,
9 Ring Dips
15 KB Swings
21 Box Jumps
Wednesday, August 21st
For time,
60 Wall Balls
30 Pull Ups,
60 Slam Balls,
30 Toes 2 Bar,
60 Double Unders
60 Wall Balls
30 Pull Ups,
60 Slam Balls,
30 Toes 2 Bar,
60 Double Unders
Thursday, August 22nd
With barbell, no added weight,
(3x3) Tall Cleans received in full squat,
(3x3) Jerk Balance,
(3x3) On toes jerk unders,
Then @ 50% 1RM,
(x3) Squat Cleans from mid-thigh,
(x3) Squat Cleans from launch (above knee),
(2x3) 1st pull from ground with 2 second pause above knee,
(2x3) Squat Cleans from ground,
(3x2) Split Jerks Then at 75% 1RM,
(x5) Complexes: 1 power clean + 2 front squats + 1 split jerk,
* 1 minute rest between all the above sets.
(3x3) Tall Cleans received in full squat,
(3x3) Jerk Balance,
(3x3) On toes jerk unders,
Then @ 50% 1RM,
(x3) Squat Cleans from mid-thigh,
(x3) Squat Cleans from launch (above knee),
(2x3) 1st pull from ground with 2 second pause above knee,
(2x3) Squat Cleans from ground,
(3x2) Split Jerks Then at 75% 1RM,
(x5) Complexes: 1 power clean + 2 front squats + 1 split jerk,
* 1 minute rest between all the above sets.
Friday, August 23rd
Strength:
Snatch (3-3-3-2) @75% 1RM.
If 1RM not established, take this time to establish a 1RM.
For time 1000 meter row,
then without rest period,
4 rounds of,
3 muscle ups / 9 C2B pull ups if unable to perform muscle up,
9 heavy cleans (135/95),
18 lateral OTB Burpee's
Snatch (3-3-3-2) @75% 1RM.
If 1RM not established, take this time to establish a 1RM.
For time 1000 meter row,
then without rest period,
4 rounds of,
3 muscle ups / 9 C2B pull ups if unable to perform muscle up,
9 heavy cleans (135/95),
18 lateral OTB Burpee's
Sunday, August 11, 2013
Monday, August 12th
15 minutes to practice handstand work (walks, push-ups, holds)
Then:
15 minute Amrap of,
9 Pull-ups
15 Burpee's
21 Sit-ups
Then:
15 minute Amrap of,
9 Pull-ups
15 Burpee's
21 Sit-ups
Tuesday, August 13th
WARM UP WITH BARBELL ONLY, NO ADDED WEIGHT
(1x3) Snatch Pulls from the hip.
(2-position x3) Snatch High Pulls from hip & mid-thigh.
(3-position x3) Muscle Snatch from hip, mid-thigh and launch.
(1x4) OHS
(1x4) Snatch Balance
Then: @ 50% 1RM
(3x3) Snatch 1st Pulls with 2 second pause (pull above knee)
(1x3) Snatch Pulls (from ground)
(1x3) Snatch High Pulls (from ground)
(1x3) Snatch Press received in quarter squat.
(1x3) Snatch Press received in half squat.
(1x3) Snatch Press received in full squat.
Then: @ 75% 1RM
EMOM for 7 minutes: 1 Power Snatch + 1 Hang Snatch received in full squat.
Wednesday, August 14th
Front Squats (3-3-2) FTL,
Then: 3 Rounds FOR TIME:
1 min. ME Box Jumps,
1 min. Rest,
1 min. ME Deficit Push-ups,
1 min. Rest,
1 min. ME Kettle Bell Snatches (alt. arms),
1 min. Rest.
Then: 3 Rounds FOR TIME:
1 min. ME Box Jumps,
1 min. Rest,
1 min. ME Deficit Push-ups,
1 min. Rest,
1 min. ME Kettle Bell Snatches (alt. arms),
1 min. Rest.
Thursday, August 15th
FOR TOTAL TIME:
3 ROUNDS OF:
30 DOUBLE UNDERS,
5 HSPU, 10 V-ups,
*REST 1:1,
Then: 3 ROUNDS OF,
30 DOUBLE UNDERS,
5 C2B PULL-UPS,
10 KB SWINGS.
3 ROUNDS OF:
30 DOUBLE UNDERS,
5 HSPU, 10 V-ups,
*REST 1:1,
Then: 3 ROUNDS OF,
30 DOUBLE UNDERS,
5 C2B PULL-UPS,
10 KB SWINGS.
Friday, August 16th
EMOM for 5 minutes:
1 Clean + 2 Jerks @75% 1RM.
10 Hang Squat Cleans @ 50% 1RM,
20 Abmat Sit-ups,
10 Push Press(same weight as cleans),
20 Jumping Lunges (Alt. Legs).
1 Clean + 2 Jerks @75% 1RM.
10 Hang Squat Cleans @ 50% 1RM,
20 Abmat Sit-ups,
10 Push Press(same weight as cleans),
20 Jumping Lunges (Alt. Legs).
Sunday, August 4, 2013
Monday, August 5th
Back squat: 1x10 at 60%, 1x8 at 70%, 1x5 at 75%, 1x3 at 80%.
Rest 90 seconds between sets.
Then: "Fran"
21 - 15 - 9
Thrusters (95/63)
pull-ups
Rest 90 seconds between sets.
Then: "Fran"
21 - 15 - 9
Thrusters (95/63)
pull-ups
Tuesday, August 6th
EMOM for 7 minutes: 2 squat cleans + 1 jerk at 70% 1RM.
Then: 7 minute Amrap of,
30 double unders,
10 handstand push-ups,
2 minutes rest, then, 7 minute Amrap of,
25 squats
10 ring dips
Then: 7 minute Amrap of,
30 double unders,
10 handstand push-ups,
2 minutes rest, then, 7 minute Amrap of,
25 squats
10 ring dips
Wednesday, August 2nd
Hang snatch: (1x3) from hip received in quarter squat, (1x3) from mid-thigh received in half squat, (1x3) from above knee received in full squat. *Perform all drills with barbell, no added weight. Then: Full Snatch (4x2) at 60% 1RM.
Then: 4 Rounds for time of,
15 V-ups
12 Front Squats (95/63)
9 Burpee's
Then: 4 Rounds for time of,
15 V-ups
12 Front Squats (95/63)
9 Burpee's
Thursday, August 8th
Snatch grip push press: (1x3) received in quarter squat, (1x3) received in half squat, (1x3) received in full squat. Then: 3x front squats with 3 second pause on bottom, Push up slowly with 10 second count from bottom to top. *Perform all drills with barbell, no added weight.
Then: For time, 2000 meter row, no rest, 3 rounds of,
21 Wall Balls
15 KB Swings
9 Box Jumps
Then: For time, 2000 meter row, no rest, 3 rounds of,
21 Wall Balls
15 KB Swings
9 Box Jumps
Friday, August 9th
Dead Lift: 1x10 at 60%, 1x8 at 70%, 1x5 at 75%, 1x3 at 80%, 1x2 at 90%,
90 seconds rest between sets.
Then: 15 minute Amrap of,
20 Slam Balls
8 Overhead Squats
12 Toes to Bar
90 seconds rest between sets.
Then: 15 minute Amrap of,
20 Slam Balls
8 Overhead Squats
12 Toes to Bar
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