On your own:
1. Conditioning
3 RFT:
75 Double Unders
50 Air Squats
25 Cal Row
Friday, 30 January 2015
Meet at 0530 in the powerlifting room:
1. AMRAP 8:
5 Deads, 135/95
5 Hang Power Cleans, 135/95
5 Front Squats, 135/95
5 Jerks, 135/95
1. AMRAP 8:
5 Deads, 135/95
5 Hang Power Cleans, 135/95
5 Front Squats, 135/95
5 Jerks, 135/95
Wednesday, 28 January 2015
Meet at 0530 in the powerlifting room:
1. Strength
EMOMx10:
Odd: 5 Power Cleans – you choose the weight
Even: 5 Front Squats From a Rack – you choose the weight
EMOMx10:
Odd: 5 Power Cleans – you choose the weight
Even: 5 Front Squats From a Rack – you choose the weight
2. Conditioning
20 Strict HSPU
20 Strict HSPU
20 Towel grip pullups
20 Burpee WallBalls (20/14)
20 Hang Squat Cleans (135/95)
40′ dumbell Walking Lunge
20 Hang Squat Cleans (135/95)
40′ dumbell Walking Lunge
3. Conditioning
3 RFT:
20 Calories on Rower
20 Calories on Assault Bike (sub elliptical or Jacobs laddes)
3 RFT:
20 Calories on Rower
20 Calories on Assault Bike (sub elliptical or Jacobs laddes)
Tuesday, 27 January 2015
if the gym opens...
1. EMOMx10
Odd: Row 20/15 Cals
Even: 1 heavy dumbell Front Squat + 1 Strict Def. HSPU. – you choose the weight and deficit.
1. EMOMx10
Odd: Row 20/15 Cals
Even: 1 heavy dumbell Front Squat + 1 Strict Def. HSPU. – you choose the weight and deficit.
2. Teams of 2:
30 Lateral Burpee Box Jump Overs (20″)
30 Snatches (115/75)
30 Lateral Burpee Box Jump Overs (20″)
30 Clean and Jerks (155/105)
30 Lateral Burpee Box Jump Overs (20″)
30 Thrusters (135/95)
*Share reps as needed
30 Lateral Burpee Box Jump Overs (20″)
30 Snatches (115/75)
30 Lateral Burpee Box Jump Overs (20″)
30 Clean and Jerks (155/105)
30 Lateral Burpee Box Jump Overs (20″)
30 Thrusters (135/95)
*Share reps as needed
Monday, 26 January 2015
Meet at 0530 in the powerlifting room:
Back-Off Week
1. Conditioning
“ECC Redline Overhead Synch.”
Teams of 4, 2 guys and 2 girls (or 2)
40 CTB pull-ups Each Athlete (Both Girls same time, then both guys)
30 Cal Row Each Athlete (Both Girls same time, then guys)
In Guy + Girl Pairs, with 2 x Barbells – Synchronized OHS
20 OHS (155/105)
15 OHS (185/135)
10 OHS (205/145)
(Scale squat weight as necessary)
Back-Off Week
1. Conditioning
“ECC Redline Overhead Synch.”
Teams of 4, 2 guys and 2 girls (or 2)
40 CTB pull-ups Each Athlete (Both Girls same time, then both guys)
30 Cal Row Each Athlete (Both Girls same time, then guys)
In Guy + Girl Pairs, with 2 x Barbells – Synchronized OHS
20 OHS (155/105)
15 OHS (185/135)
10 OHS (205/145)
(Scale squat weight as necessary)
Saturday, 24 January 2014
On your own...
1. “Fight Gone Bad”
3 rounds of:
1 min for max reps of Wall Balls, 20/14
1 min for max reps of Sumo Dead High Pulls, 75/55
1 min for max reps of Box Jumps, 20″
1 min for max reps of Push Press, 75/55
1 min for max cals of Rowing
1 min rest
1. “Fight Gone Bad”
3 rounds of:
1 min for max reps of Wall Balls, 20/14
1 min for max reps of Sumo Dead High Pulls, 75/55
1 min for max reps of Box Jumps, 20″
1 min for max reps of Push Press, 75/55
1 min for max cals of Rowing
1 min rest
Friday, 23 January 2015
meet at 0530 in the '62 room:
1. Conditioning
5 Rounds of for max reps of:
1 min of Strict Pull ups
1 min of DB Hang Squat Clean Thrusters, 50/35
1 min of Row for Calories
1 min of Bench Press, 135/95 (sub weighted push-ups)
1 min of Rest
5 Rounds of for max reps of:
1 min of Strict Pull ups
1 min of DB Hang Squat Clean Thrusters, 50/35
1 min of Row for Calories
1 min of Bench Press, 135/95 (sub weighted push-ups)
1 min of Rest
2. Skills
AMRAP 6:
accumulate :10 in a freestanding HS Hold
accumulate :20 in a HS Hold against Wall
AMRAP 6:
accumulate :10 in a freestanding HS Hold
accumulate :20 in a HS Hold against Wall
Wednesday, 21 January 2015
Meet at 0530 in the powerlifting room:
1. Strength
work up to a heavy double dead lift with bands and/or chains
work up to a heavy double dead lift with bands and/or chains
2. Conditioning
EMOMx8
Odd: 7 Deads at 65%
Even: 60 Double unders
EMOMx8
Odd: 7 Deads at 65%
Even: 60 Double unders
Tuesday, 20 January 2014
meet at 0530 in the cardio room:
1. Conditioning
5min Row, 2:30 rest
4 min Row, 2:00 rest
3 min Row, 1:30 rest
2 min Row, 1 min rest
1 min Row
1. Conditioning
5min Row, 2:30 rest
4 min Row, 2:00 rest
3 min Row, 1:30 rest
2 min Row, 1 min rest
1 min Row
2. 20-Rep Benchmark
20 Muscle ups for time (or progressions for time)
20 Muscle ups for time (or progressions for time)
3. Conditioning
Teams of 2
AMRAP 20:
30 Lateral Barbell Burpees
30 Chest to Bar Pull-Ups
30 Power Cleans*
*Power Clean weight increases each round.
Round 1 – 135/95
Round 2 – 155/105
Round 3 – 185/135
Round 4 – 205/145
Round 5 – AMRAP at 225/155
Teams of 2
AMRAP 20:
30 Lateral Barbell Burpees
30 Chest to Bar Pull-Ups
30 Power Cleans*
*Power Clean weight increases each round.
Round 1 – 135/95
Round 2 – 155/105
Round 3 – 185/135
Round 4 – 205/145
Round 5 – AMRAP at 225/155
Monday, 19 January 2015
on your own...
1. Conditioning
21 – 15 – 9:
Thruster (95/65)
Front Squat (95/65)
Wall Ball (20/14)
21 – 15 – 9:
Thruster (95/65)
Front Squat (95/65)
Wall Ball (20/14)
2. Barbell Conditioning
AMRAP 3:
9 Power Snatches, 135/95
15 Power Cleans, 135/95
21 Jerks, 135/95
Max Reps of OHS, 135/95
Score is number of OHS
AMRAP 3:
9 Power Snatches, 135/95
15 Power Cleans, 135/95
21 Jerks, 135/95
Max Reps of OHS, 135/95
Score is number of OHS
3. Strength
2×10 Back Squat
2×10 Back Squat
Friday, 16 January 2015
meet at 0530 in the powerlifting room;
1. Conditioning3 RFT:
15 Deads, 245/165
15 Dumbbell Push Press, 50/35
15 Deads, 245/165
15 Dumbbell Push Press, 50/35
2. Strength
5×5 Overhead Squats
5×5 Overhead Squats
3. Skills
EMOMx10
Odd: 10 Overhead Squats, 95/65
Even: 50 Double unders
EMOMx10
Odd: 10 Overhead Squats, 95/65
Even: 50 Double unders
Thursday, 15 December 2015
sorry I missed a few days...
Rest day, but do something active and work on a few skills
Rest day, but do something active and work on a few skills
Monday, 12 December 2014
Meet at 0530 in the powerlifting room...If you competed Sunday, please take a rest and great job to the participants, and congrats to Alex for taking 2nd in women's!
1. Conditioning
3 Rounds for time of:
20 Burpee Pull ups – bar should be about 6″ above max reach
20 Front Squats, 155/105
20 Box Jumps, 24/20″
3 Rounds for time of:
20 Burpee Pull ups – bar should be about 6″ above max reach
20 Front Squats, 155/105
20 Box Jumps, 24/20″
2. Snatch
5×1 Snatch From low hang
5×1 Snatch From low hang
3. Squat
3×5 Front Squat, across
3×5 Front Squat, across
Saturday, 10 January 2015
If you're competing Sunday, take a rest...if not get this in today:
1. Jerk
work up to a heavy single
1. Jerk
work up to a heavy single
2. “Luke”
400m Run
15 CJ, 155/105
400m Run
30 TTB
400m Run
45 Wall Balls, 20/14
400m Run
45 KBS, 1.5-pood/1-pood
400m Run
30 Ring Dips
400m Run
15 Lunges, 155/105
400m Run
400m Run
15 CJ, 155/105
400m Run
30 TTB
400m Run
45 Wall Balls, 20/14
400m Run
45 KBS, 1.5-pood/1-pood
400m Run
30 Ring Dips
400m Run
15 Lunges, 155/105
400m Run
Friday, 9 January 2015
1. Conditioning
AMRAP 12:
15 Snatches, 75/55
15 Box Jumps, 24/20
15 Snatches, 95/65 or scale to 85/65
15 Box Jumps, 24/20
15 Snatches, 115/80 or scale to 95/75
15 Box Jumps, 24/20
15 Snatches, 135/95 or scale to 105/85
15 Box Jumps, 24/20
AMRAP Snatches, 155/105 or scale to 115/95
AMRAP 12:
15 Snatches, 75/55
15 Box Jumps, 24/20
15 Snatches, 95/65 or scale to 85/65
15 Box Jumps, 24/20
15 Snatches, 115/80 or scale to 95/75
15 Box Jumps, 24/20
15 Snatches, 135/95 or scale to 105/85
15 Box Jumps, 24/20
AMRAP Snatches, 155/105 or scale to 115/95
Use higher target as scale for 30# ball...take equal rest for each round (take 60 second rest of the 24 count takes you 60 seconds)
Wednesday, 7 January 2015
On your own...
1. “The Ghost”
6 Rounds:
1:00 Max Calorie Row
1:00 Max Burpees
1:00 Max Double-Unders
1:00 Rest
Record Totals for Each Individual Movement.
6 Rounds:
1:00 Max Calorie Row
1:00 Max Burpees
1:00 Max Double-Unders
1:00 Rest
Record Totals for Each Individual Movement.
2. Clean Jerk Technique
EMOMx9: 2 Squat Clean and Jerk at 85%
EMOMx9: 2 Squat Clean and Jerk at 85%
3. Squat
3×3 Front Squat, across
3×3 Front Squat, across
Tuesday, 6 January 2015
This week will all be on your own workouts due to busy schedules:
5×3 Pressing Snatch Balance + OHS
5×3 Snatch Balance + Sotts Press
1. Conditioning
3 RFT:
25 Thrusters, 95/65
25 TTB
3 RFT:
25 Thrusters, 95/65
25 TTB
2. Skills (5 sets of 3): please review carefully and scale for technique only!
5×3 Pressing Snatch Balance + OHS
http://www.catalystathletics.com/exercise/81/Pressing-Snatch-Balance/
5×3 Snatch Balance + Sotts Press
http://www.catalystathletics.com/exercise/80/Snatch-Balance/
http://www.catalystathletics.com/exercise/95/Press-In-Snatch-Sots-Press/
Monday, 5 January 2015
Team,
Welcome back...no set meeting time due to reorganization week activities. Get it in when you can:
Welcome back...no set meeting time due to reorganization week activities. Get it in when you can:
1. Conditioning
2,000m Row for time
2,000m Row for time
2. Snatch
EMOMx8: 1 Snatch at 65%, 70%, 75%, 80%, 85%, 75%, 80%, 85%,
EMOMx8: 1 Snatch at 65%, 70%, 75%, 80%, 85%, 75%, 80%, 85%,
3. Squat
2×3 Front Squats
2×3 Front Squats
Subscribe to:
Posts (Atom)