Friday, May 31, 2013

Friday

(A) 1- Find 3RM OHS Starting from floor.
2- Handstand Practice

(B) 12min AMRAP
5 Full Snatch @ 85% 1RM
10 HSPU

(C) Toes Through Rings: 40 For Time
(Anytime after (B)

Thursday, May 30, 2013

Thursday

(A) Deadlift - Work up to 5 RM + perform max height box jump between lifts.

(B) For Time
Run 800m
10-9-8-7-6-5-4-3-2-1 reps of:
WallBalls - Pushups (laterally over 20kg bumper)
Run 800m

**Attn Prep Group: Rest Day.
However if doing part B, spend 30min mobilising & strategising. Post what you come up with to comments.

Wednesday, May 29, 2013

Wednesday

(A) Power Snatch (20min)
Building in load Perform
1xHigh Hang (Hip) + 1xHang (Knee) + 1xPower Snatch

(B) 3 Rnds
15 Chest-to-bar Pull-ups
10 DB/KB G2O
15 Box Jumps 24/20
10 DB/KB G2O

Tuesday, May 28, 2013

Tuesday

(A) Back Squat: 1 x 10 @ 60%, 1 x 10 @ 65%, 1 x 8 @ 70%, 1 x 8 @ 75%

(B) 4 Rnds
10 Shoulder 2 Overhead 60/40kg
15 Russian KB Swings 32/24kg
30 D/Unders

Monday, May 27, 2013

Monday

(A) 1xClean + 1xClean & Jerk
*Spend 15min working on Smooth clean movements.

(B) Every 3 Minutes for 15 Minutes:
5 Full Clean TnG
5 Burpees
20-40m Shuttle Run.
- go all out and rest for the remainder of the 3 minute round,
- go heavy on the cleans, increase weight each round if necessary and go as heavy as possible so long as you can TnG all 5
- if you can’t TnG the cleans decrease weight.

Friday, May 24, 2013

Friday

(A) 12min Hang Snatch (above knee)
Find 1RM

(B) 7min AMRAP
1/1, 2/2, 3/3...etc
DB or KB - G20 - 32.5kg 45/35lb
C2B Pull-ups (55+ Chin)
NOTE: For the G2O, 1rep = perform a rep on the Left, then perform a rep on the right. 2reps = Perform 2reps on left, then 2reps on right etc.

(C) Turkish Get Up
5 Each Side & Rest as needed

Thursday, May 23, 2013

Thursday

EMOTM x8
3 Deadlifts 100/60
5 Chest Slap push-ups
7 Box Jump 24/20
**Every round Not completed perform 5 Bar Facing Burpee after time.

Wednesday, May 22, 2013

Wednesday

(A) 20min Build to as Heavy & Perfect as your ability allows Clean Deadlift + Hang Power Clean

(B)10-9-8-7-6-5-4-3-2-1
Hang Power Clean 43/30
TTB
**1/2 Gasser Between rounds

Tuesday, May 21, 2013

Tuesday

A) Back Squat


(B) 4 Rnds
12 Front Squats 50/35kg
10 Thrusters 50/35kg
8 Box Jumps 24/20

Monday, May 20, 2013

Monday

(A) In 10min Perform
1xPower Snatch + 1xOHS
Build in load but maintain perfect control of midline throughout OHS
THEN
Perform OTM x10
Odds: 3xPower Snatch+3xOHS
Evens: 12xRussian KB Swing 32/24
**NOTE: Choose own load for PS+OHS (DON'T MISS ANY)

(B) 12 MIN AMRAP:
10 BURPEES
10 STO 61/43/35
10 BARBELL LUNGES 61/43/35
Lunges are 5 each side with the bar on the back.

Thursday, May 16, 2013

Thursday

(A) Deadlift or Bench Press (your choice)
*Find 5RM touch and go Deadlift
**Bench Press 10-8-6-4-2

**Deadlift should be strong, smooth, pretty, etc. Any deviation from a strong back angle is too much weight.

In Between Sets
Handstand Walks - Freestanding Handstand - Wall Walks - Just get Upside down.

(B) 5 Rounds
5 Deadlift @ 90%
10 Box Jump 30/24
100m Sprint
Recovery Walk Back

Wednesday, May 15, 2013

Wednesday

(A) Over the course of 20min, work up to a ME Complex of
Hang Power Snatch + Power Snatch & a MAX Time L sit

(B) For time
9 Snatch (Any) 55/43/32kg
Run 400m
Recover 30 Seconds
6 Snatch
Run 400m
Recover 30 Seconds
3 Snatch
Run 400m

(C) 3x15 Band Pull a parts

Tuesday, May 14, 2013

Tuesday

(A) Back Squat: 1 x 10 @ 60%, 1 x 8 @ 70%, 1 x 8 @ 75%, 1 x 8 @ 80%

(B) 3 Rounds (Speed Rounds)
25 Thrusters 35/25kg
15 Toes to Bar
Recover 30 Seconds Between Rounds
**Same for Prep group.

Monday, May 13, 2013

Monday

(A) Hang Clean + Clean & Jerk
Building in weight to a ME in 10min.
THEN @ 80% EMOTM x 4 Perform 2 reps. 1rep = 1xHC + 1x PC&J

(B) 10min AMRAP
(Anytime your unable to complete designated reps unbroken on HPC, you must run 1/2 Gasser.

3 Hang Power Clean 45/30kg
3 Bar Facing Burpee
6 HPC
6 Bar Facing Burpee
9.....,,
9......
Etc

Friday, May 10, 2013

Friday

(A) Deadlift + Wall Walks
*Deadlift 4-3-2-3-4
**2 x Wall Walks
Building in load, Perform relevant Deadlift reps, THEN IMMEDIATELY perform 2 x Wall Wallks.
SCALING: See Session Coach for scaling options.

(B) BEGIN WITH
5 x Shuttle run - (1 Shuttle = 5m+10m+15m+20m)

STRAIGHT INTO

60/40kg Front Squats 12-9-6
24/16kg KB Swings 24-18-12 (Perfectly Verticle)

FINISH WITH
400m Run

NOTE: *Shuttle has 1 hand touch at every turn around.
**FS + KB eg; 12 Front Squats + 24 Swings THEN 9 Front Squats + 18 Swings etc...

Thursday, May 9, 2013

Fight Gone Bad

15min
Skills/Prep for FGB

"Thoroughly warm up all movements in fight gone bad"
Fight Gone Bad
In this workout you move from each of five stations after a minute. This is a five-minute round from which a one-minute break is allowed before repeating. The stations are:
(1) Wall Ball (reps)
(2) SDHP 75lb
(3) Box Jump (reps)
(4) Push-Press (reps)
(5) Row (calories)
The clock does not reset or stop between exercises. On call of "rotate," the athlete/s must move to next station immediately for good score. One point is given for each rep, except on the rower where each calorie is one point.

Wednesday, May 8, 2013

Wednesday

(A) Work up to a ME Power Clean & Jerk in 10min.
Then EMOTM x 10 @80%
2x PC&J
2 x MAX Broad Jump

(B) 12 minute AMRAP:
5 Hang Power Snatch 50/35kg
10 Toes-to-bar
15 Box Jumps 24/20

Tuesday, May 7, 2013

Tuesday

(A) Back Squat
1x10@60% - 1x8@65% - 1x6@70% - 1x6@75% - 1x6@80%

(B) 4 Rnds
10 Thrusters 40/30kg
10 Pullups
20 Double Unders

(C) Farmers Carry 200m AHAP

Monday, May 6, 2013

Monday

(A) Work up to a ME Power Snatch in 10min.
Then EMOTM x 10 @80%
2x Power Snatch
5x Push ups


(B) 12 MINUTE AMRAP with a 400m run @ 6min mark
MAX Rep or 10 x Hang Clean (Any) 50/35
MAX KETTLEBELL SWINGS (HEAVY Russian)

NOTE: In this workout you will perform up to a MAXIMUM of 10 Hang Cleans, and then pick up the Kettlebell and perform as many swings as possible. Once you break your set of swings your round is over and you go back to the Cleans and repeat.
**At the 6min mark a 400m run will be performed.

Friday, May 3, 2013

Friday

(A) Deadlift 5-5-3-3

(B) 6min AMRAP
10 TTB
15 Russian KB Swings 24/16
(Prep Grp 28/20/20kg)

2min Recovery

4min AMRAP
2 Sets of MAX rep Pull-ups
1 Set of MAX rep Russian Swings

1min Recovery

Run 800m

Thursday, May 2, 2013

Thursday

(A) Skills/Strength
Rope Climbs

AMRAP 20
10 Box Jumps 30,24,21"
20 Air Squats
30m Suicide Run
1 Rope Climb

Wednesday, May 1, 2013

Wednesday

(A) Clean Complex - 1 rep = Power Clean + Push Press + Split Jerk
In 10min find your 1RM Complex.
THEN take 70% of that & complete 1rep + MAX Double Unders EMOTM x 7

(B) AMRAP 10

5 Bar Facing Burpees
5 Hang Power Cleans (HPC) 61/43/34kg
30sec RECOVERY
10 Bar Facing Burpees
5 HPC
30sec RECOVERY
15 Bar Facing Burpees
5 HPC
30sec RECOVERY
And so on ...