Wednesday 04012015

A) BB Gymnastics:
1) 7×1 – 2 Position Snatch (floor – hang) – AHAP, rest 60-90 sec.
2) 7×1 – 2 Position Clean (floor – hang) + 1 Push Jerk – AHAP, rest 60-90 sec.
*Notes: Snatches and Cleans should be full reps. The bar does not return to the floor between the two positions.

B) Strength:
1) Deadlift – 1X6@67%, 1X5@77%, 1X4@87%, 1X1@95% – rest as needed

C) TVCF Met-Con:
4 rounds
400m Run
24 Back Squats 135/95
24 Push Jerks 135/95

D) Interval Work:
Tabata:
Row/Assault Bike for Calories
-then with no rest-
Alt. Turkish Get-Ups (TGU) 53/35
*Notes: Row/Bike is all out effort each round. Keep the fan moving slowly for rest intervals. 

E) Pain Wod:
“Holleyman”
30 Rounds of:
5 Wall Balls 20/14
3 HSPU
1 Power Clean 225/155

F) Accessory:
5 min of:
Max sets of 7 UB Toes to Bar

Advertisements

Tuesday 03302015

A) BB Gymnastics:
1) Every 20 seconds for 4 min – 1 Clean & Jerk @ 75%
*Rest 3 min then
2) 7 min EMOM of 1 Clean & Jerk @ 85%

B) Strength:
Back Squats: 3X3@85%, 1X2@90%, 2X2@95% – rest as needed

C) TVCF Met-Con:
6 rounds of:
10 ohs 95/65
15 Wall Balls 20/14
20 push-ups

D) Interval Work:
1 min ME KBS @ 32/24kg
*Rest 1 minute.
3 min AMRAP of:
7 Front Squats @ 70% (no racks)
100m Shuttle Run (10m increments)
3 Muscle-Ups
*Rest 1 minute.
3 min AMRAP of:
7 Front Squats @ 70% (no racks)
100m Shuttle Run (10m increments)
3 Muscle-Ups
*Rest 1 minute.
1 min ME KBS @ 32/24kg

E) Endurance:
For Time:
100 Double unders
1000m Row
1 mile Run

Monday 03302015

A) BB Gymnastics:
1) Every 20 seconds for 4min: 1 Snatch (full) @ 75%
2) 7min EMOM of: 1 Snatch (full) @ 85%

B) Strength:
5X3 – Front Squats

C) TVCF Met-Con:
20 min AMRAP of:
5 HSPU
10 Alt Pistols
15 Pull ups

D) Interval Work:
4 Rounds of:
12 Toes to Bar
12 Power Cleans 135/95
12 Shoulders to OH 135/95
*note: Rest 40 seconds between rounds

E) Pain Wod:
100 Double-Unders
100′ OH BB Carry 155/105#
30 Pull-Ups
100′ OH BB Carry 155/105#
30 Pull-Ups
100′ OH BB Carry 155/105#
100 Double-Unders

F) Accessories:
1a) 3X15 UB GHD Sit-ups
1b) 3XME Freestanding Handstand Holds
1c) 3X15 Reverse Hypers
*note: Alt between movements resting 30-60 sec. in between

Saturday 03282015

A) BB Gymnastics:
Snatch – 15 min to establish a 1RM

B) Strength:
Front Squats – 1X5@80%, 2X3@85%, 3X1@90%

C) Met-Con:
100′ Sled Drag (4 plates/3 plates)
10 Bench Press @ BW/75%BW
30 Burpees
100′ Sled Drag (4 plates/3 plates)
8 Bench Press @ BW/75%BW
20 Burpees
100′ Sled Drag (4 plates/3 plates)
6 Bench Press @ BW/75%BW
10 Burpees

D) Pain WoD:
10 Burpees Box Jump Overs w/30#/20# DBs
12 Unbroken Toes to Bar
9 Burpees Box Jump Overs w/30#/20# DBs
11 Unbroken Toes to Bar
8 Burpees Box Jump Overs w/30#/20# DBs
10 Unbroken Toes to Bar
7 Burpees Box Jump Overs w/30#/20# DBs
9 Unbroken Toes to Bar
*All the way down to 1 Burpee & 3 Toes to Bar

Friday 03272015

Open workout 15.5 looks like fun. It’s going to suck! but try to enjoy it.

A) BB Gymnastics:
1) Snatch w/3 sec lift-off – 1×3@50%, 1×3@60%, 1×3@70%, 1×3@75%, 1×3@70%
note: Emphasizing leg drive and controlled bar path during the initial pull to above the knee

2) Clean w/3 sec lift-off – 1×3@50%, 1×3@60%, 1×3@70%, 1×3@80%, 1×3@80%
*note: Emphasizing leg drive and controlled bar path during the initial pull to above the knee

3) Jerk from blocks w/3 sec hold in split – 1×5@50%, 1×5@60%, 1×5@70%, 1×5@80%, 1×5@80%
*note: demonstrating balance and control with pause in split

B) Met-Con: Open 15.5
27-21-15-9 reps for time of:
Row (calories)
Thrusters 95/65#

C) Interval Work:
3 Rounds
30 Power Snatch 95/65
15 HSPU
*2 min rest between rounds. Go all out boys & girls!

D) Endurance:
12 Rounds
10 Cal Assault Bike
rest 30 sec between rounds