Friday 05012015

A) Skill/Warm up:
3 Rounds (not for time) of:
4 Overhead Weighted Pistol (each leg)
(start with unloaded barbell and build if possible or modified and challenge yourself to learn them)
ME L-Sit Hold

B) Strength:
1) 5 x 3 – Push Press
2) 5 x 2 – Back Squats

C) Met-Con:
50, 40, 30, 20 & 10 Double Unders
*between rounds of double unders perform the following:
8 Push Press (135/95)
8 Toes to Bar

D) Pain Wod:
21-15-9 of:
Thrusters (135/95)
Ring Dips
Pistols (alternating)
(250m Row between rounds)

Should be done separately if time allows. 

E) Interval Work:
4X200m Run – rest 1:1.5, 1:1.5, 1:1, all repeats should be at 100% effort.

Wednesday 04292015

I had the pleasure of spending the day at JUGGERNAUT training facility.
The highlight of the day was being able to learn and work with these great athletes. Thanks for the knowledge.
with – Anthony Pomponio & Colin Burns

IMG_20150419_131813580            _20150421_162855

A) BB Gymnastics:
1) 5 x 1 – 1 Clean + 1 low-hang clean + 1 Jerk – AHAP
*Notes: complete complex without dropping the bar. NO MISSES.

2a) 5 x 3 – Clean First Pulls w/ 3 count pause at the knee – AHAP
2b) 5 x 3 – 1¼ Front Squats – AHAP

B) Met-Con:
“Nutts” for time (33 minute time cap)
10 Handstand Push-ups
15 Deadlifts, 250/185#
25 Box Jumps, 30″/24″
50 Pull-ups
100 Wall-Ball Shots, 20/14#
200 Double-Unders
400m Run with a 45/25# Plate
In honor of Lieutenant Andrew Richard Nuttall, 30, stationed in Edmonton, AB died on December 23, 2009.

C) Interval:
5 rounds of:
15 Calorie Bike
10 Burpees
5 Squat Snatch (115/75)
Rest 1:1 between rounds

D) Extra:
5 minutes to complete:
1 minute of 1 set ME UB Muscle-Ups, then…
EMOM for the remaining 4 minutes 3 UB Muscle-Ups.

E) Accessories:
1a) 3 x 8 GH Raise
1b) 3 x 15 Reverse Hypers

Tuesday 04282015

Why video my lifts/workouts? People video themselves for many reasons. Other than posting it on Facebook, Instagram or whatever social media output you use so all your friends can tell you how amazing you are, I feel it’s important, especially on lifts. Sometimes you get lucky, and hit a PR when the camera is actually on. Most of the time the video gives you instant analysis and feedback, especially on things that are hard to pick up by even the most experienced coaches.

Then, once in a great GREAT while, not only do you hit a massive PR, but something else happens that makes the video infinitely fun and appealing.

A) BB Gymnastics:
1) EMOM for 4 minutes of:
1 Power Snatch + 1 Overhead Squat + 1 Snatch (full) @ 70%
*Notes: This should be completed as a complex. Move between all movements without dropping the bar. Add weight if desire but no fails.

2) Every 40 seconds for 4 minutes:
2 (touch and go) Power Cleans + 1 Push Jerk @ 70%

B) Met-Con:
21-15-9-3 of:
Overhead Squats (115/75)
Burpee Pull ups

C) Interval Work:
4 Rounds of:
3 Rope Climbs
5 front Squats @ 155/105
*rest 1 minute between

Monday 04272015

A) BB Gymnastics:
1) 5 x 1 – 2-Position Snatch – AHAP
*Notes: Position #1 is from the floor, Position #2 (without dropping the bar) below the knees.
2) 5 x 3 – Snatch First Pulls w/ 3 count pause at the knee – AHAP

B) Strength:
5 x 5 – Back Squat
*Note: start at 75% and increase AHAP.

C) Met-Con:
5 Rounds of 3 minute AMRAP of:
3 Power Cleans (185/125)
6 Hand Release Push Ups
9 Jumping Squats
Rest 1 minute between rounds

D) Pain/Interval Work:
7 minute AMRAP of:
3 Thrusters (115/65)
3 Cal Row
6 Thrusters
6 Cal Row
and so on for 7 minutes…
Rest 2 minutes – then –
7 minute AMRAP of:
10 KB Snatch (70/53)
20 Presses (115/65)
30 Over the Box Jumps (30/24) (touch top)
20 HSPU (6″/4″ deficit)
10 Chest to Bar

E) Accessories:
1a) 3X15 Reverse Hypers
1b) 3X20 UB GHD Sit-ups

Saturday 04252015

A)Warm Up:
200m Row
2 Rounds of:
10 Squats
8 Burpees
6 jumping lunges
4 Chest to Bar
2 toes to Bar

B) Pain WoD:
For time:
50 Back Squats (135/95)
40 Pull-Ups
30 Alt. KB Snatch (53/35)
20 Toes to Bar
50 Front Squats (85/65)
40 KB Swings (53/35)
30 Alt. KB Snatch (53/35)
20 GHD Sit ups
50 Overhead Squats (65/45)
40 Push ups
30 Alt. KB Snatch (53/35)
20 V-Ups

C) Interval Work:
4 minute AMRAP x3 of:
8 Burpees
150m Farmer walks w/KBs (53/35)
-Rest 1 minute between rounds-