Sunday 7/2/17

Sunday 7/2/17

A) Coaches Choice

B) 3 Sets
Hip Extension x15
Sumo Back Squat x10 @31×1

C) For Time:
30-20-10 Reps Of:
Front Rack Walking Lunge (95/65)
Cal Row

 

 COMPETITORS CLASS 

A) Coaches Choice

B) 6 Sets :

250m Row (Sprint /Heels stay Planted)

90 Seconds Rest
C) For Time:
50-40-30-20-10 Double Unders
25-20-15-10-5 GHD Sit-Ups
10-8-6-4-2 Power Cleans.
Increase Weight on Every Set of Power Cleans
Men: 95-135-185-205-225
Women: 65-95-115-135-150

Saturday 7/1/17

Saturday 7/1/17

A) Coaches Choice

B) In Teams Of 2 Perform
AMRAP In 20 Min Of:
40 Alt. DB Snatch (55/35)
60 Wall Balls (20/14)
80 Push-ups
25 Alt. DB Snatch
35 Wall Balls
45 Push-ups
10 Alt. DB Snatch
20 Wall Balls
30 Push-ups

*Score total reps completed. You may partition the reps however you please, must complete all the reps of one movement before moving onto the next.

Friday 6/30/17

Friday 6/30/17

A) Coaches Choice

B) Back Squat
75% x6
80% x6
85% x5
85% x5

C) “Jackie”
For Time:
1000 m Row
50 Thrusters (45)
30 Pull-ups
rest 5 min

For Time:
30 Pull-ups
50 Thrusters
1000 m Row

Thursday 6/29/17

Thursday 6/29/17

A) 2 Sets
Walking Knee Pulls x30ft
Crab Crawl x30ft
Squat Broad Jump x4

B) 3 Sets
Kettlebell Windmill x5-7 ea. side
Bulgarian Split Squat x8 ea. leg @31×1 (Add weight if able)

C) 2 Rounds For Time Of:
400 m Run
30 Sit-ups
20 Ball Slams (20/15)
10 Cal Row

Wednesday 6/28/17

Wednesday 6/28/17

A) 2 Sets
Scapular Wall Slide x5 @3331
Squat Hold w/Alt Single Arm Front Raise x5 ea. arm
Spider Lunge x10 (5 ea. leg)

B) 4 Sets
Overhead Squat x3 @5551

C) 3 Sets, Ea. For Time of:
10-8-6-4-2 Reps of:
Power Snatch (95/65)
Jump Squat
Kettlebell Swing (70/53)
rest 6 min

Tuesday 6/27/17

Tuesday 6/27/17

A) Coaches Choice

B) 3 Sets
30 Sec Max Toes To Bar
rest 30 sec
Ring Support Hold x30 sec
rest 1 min

C) AMRAP In 20 Minutes Of:
5 Power Clean (155/105)
7 Games Standard Box Jump (24″/20″)
5 Shoulder To Overhead (155/105)
200ft Farmers Carry (70/55)

Tuesday 9/13/16

Tuesday 9/13/16

A) Coaches Choice Warm-up

B) EMOM for 12 Minutes Do:
Min 1 – Toes to Bar Hold x10-20 sec
Min 2 – False Grip Ring Row x 15
Min 3 – Bottom of Ring Dip Hold x10-15 sec

C) 4 Sets, Each for time of:
15 Toes To Bar
15 Ball Slams
15 Deadlifts (225/145)
rest 3:00

Monday 9/12/16

Monday 9/12/16

A) 2 Sets
Snatch Grip Deadlift x4
Hang Snatch High Pull x4
1″ Below The Knee Muscle Snatch x4
PVC Sotts Press x5
+
Every :30 For 3 min (6 sets) Do:
Muscle Snatch From Floor + Overhead Squat + Tall Snatch

B) In 15-20 Minutes Establish A 1RM Power Snatch

C) 3 Sets for Total Reps Do:
30 Sec Max Cal Row
rest 30 Sec
30 Sec Max Push Press (95/65)
rest 30 Sec
30 Sec Max Pull-ups
rest 30 Sec
30 Sec Max Lateral Box Jump (24/20)
rest 2:30

Monday 8/29/16

Monday 8/29/16

A) 3 Sets
Snatch Grip Deadlift x4
Hang Snatch High Pull x4
1″ Below The Knee Muscle Snatch x4
PVC Sotts Press x5

B)5 Sets:

Power Snatch x1.1

C) 3 Sets For Total Reps Do:
30 Sec Max cal Airdyne
rest 30 sec
30 Sec Max Push Press
rest 30 sec
30 Sec Max Pull-up
rest 30 sec
30 Sec Max Burpees
rest 3:30

Thursday 5/26/16

Thursday 5/26/16

A) Coaches Choice Warm-up

B) 4 Sets
DB Bent Over Row x8 ea. arm
Single Arm Alternating DB Bench Press x8 ea. arm

C) EMOM for 21 Min do:
Min 1 – Double Under x30
Min 2 – Wall Ball x10
Min 3 – Kettlebell Swing x10