(A) 8min to work to a 3rm Full Clean (touch & go reps – stay within the allotted time)
THEN PERFORM 1xME T&G Full Clean @ 85% of max from #1 – rest as needed
(B) 3 Sets 2 x Strict Press + 5 x Push Press – heaviest possible, rest 90 sec.
(C) EMOTM for as long as possible, to a maximum of 15 Rounds (Same load on all movements)
3 x Deadlift: 60/40/30kg
3 x Power Cleans
3 x Front Squats
*Recovery run 400m at completion of last round
If this weight is too spicy, lower it. If you are unable to finish six rounds you must re-do the entire workout at a lower weight.
Wednesday, February 5, 2014
Tuesday, February 4, 2014
TUESDAY
(A) 10 minute to establish a 2rm Mid-Hang Snatch
THEN EMOTM x 5 Perform
3 x Mid-Hang Snatches @ 85% of max double from #1.
(B) 3XME UB C2B Pull-ups – rest 90 sec.
NOTE: If unable to perform C2B then scale to chin over or a challenging horizontal ring rows
(C) 7 rounds of:
1:00 ME Wall Balls
0:20 ME Step Down Box Jumps 24/20″
0:40 Rest
THEN EMOTM x 5 Perform
3 x Mid-Hang Snatches @ 85% of max double from #1.
(B) 3XME UB C2B Pull-ups – rest 90 sec.
NOTE: If unable to perform C2B then scale to chin over or a challenging horizontal ring rows
(C) 7 rounds of:
1:00 ME Wall Balls
0:20 ME Step Down Box Jumps 24/20″
0:40 Rest
Monday, February 3, 2014
MONDAY
WEEKLY FOCUS
Rowing intervals: 1min on 30sec off 300/250m
(A) Back Squat: 1X8@80% - 2X5@85% - 1X3@90%
(B) 10 minutes to complete-
4 rounds of:
10 x Shoulder to Overhead: 55/35/30
20 x TTB
50 x Double-Unders
With the remainder of the 10 minutes-
AMRAP of:
Lateral Bar Burpees
(Burpee, then hop to the other side of the bar – this equals one rep.)
*Score is total reps of Burpees.
Rowing intervals: 1min on 30sec off 300/250m
(A) Back Squat: 1X8@80% - 2X5@85% - 1X3@90%
(B) 10 minutes to complete-
4 rounds of:
10 x Shoulder to Overhead: 55/35/30
20 x TTB
50 x Double-Unders
With the remainder of the 10 minutes-
AMRAP of:
Lateral Bar Burpees
(Burpee, then hop to the other side of the bar – this equals one rep.)
*Score is total reps of Burpees.
Friday, January 31, 2014
Friday
A) 15 Minutes on Clean Complex
Work to a Medium to Heavy Load
2 x Hang Clean + 1 x Jerk
B) Open WOD 11.5
AMRAP 20 minutes:
5 Power Cleans 65/45/30kg
10 TTB
15 Wall Balls 9/6/4kg 10/9ft
Work to a Medium to Heavy Load
2 x Hang Clean + 1 x Jerk
B) Open WOD 11.5
AMRAP 20 minutes:
5 Power Cleans 65/45/30kg
10 TTB
15 Wall Balls 9/6/4kg 10/9ft
Thursday, January 30, 2014
THURSDAY
(A) Back Squat: 20 Rep
Warm-up as needed. Ball Park weight to go for is around 70% of your 1RM. This should be one working set and done. I Would rather see you get 16 reps, and fail, then hit 20 and feel like you’ve got 3-4 reps more in the tank.
NOTE: The big note is, WARM UP AS NEEDED.
(B) Clean: 3-3-3
Warm-up as needed. These should be Full Cleans. This is a set of 3 with a dump in between each rep, take approximately 5-10 seconds between each rep. Build as heavy as possible. Rest 2 minutes between sets.
(C) 7 Rounds
7 x Pull-ups
7 x Thrusters: 43/30
NOTE: Shoot for unbroken
Warm-up as needed. Ball Park weight to go for is around 70% of your 1RM. This should be one working set and done. I Would rather see you get 16 reps, and fail, then hit 20 and feel like you’ve got 3-4 reps more in the tank.
NOTE: The big note is, WARM UP AS NEEDED.
(B) Clean: 3-3-3
Warm-up as needed. These should be Full Cleans. This is a set of 3 with a dump in between each rep, take approximately 5-10 seconds between each rep. Build as heavy as possible. Rest 2 minutes between sets.
(C) 7 Rounds
7 x Pull-ups
7 x Thrusters: 43/30
NOTE: Shoot for unbroken
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