Wednesday 07292015

BB Gymnastics:
1) Establish a 3RM Hang (top of knee) Power Snatch.
2) Establish a 3RM Hang (top of knee) Power Clean.

Strength:
Push Jerk – warm up, 3@80%, 3@85%, 3@90%

Met-Con:
10,9,8,7,6,5,4,3,2,1 Reps of:
Alternating Box step-ups with Barbell (Back rack)
Toes 2 Bar
Clapping Push-ups

Pain WoD:
3 Rounds of:
9 Power Snatch (135/95)
50 Kettlebell Swings (55/35)
9 GHD Sit ups
50 Double Unders

Endurance:
4 Rounds
30 Assault Bike Calories
*Rest 1 minute

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Tuesday 07282015

BB Gymnastics:
3 x 1 – 2 clean pulls (to hips) + 1 clean & jerk – AHAP

Met-Con:
21-15-9 for time:
8 Deadlifts
7 Power Cleans
6 OH Squats
8 Pull-ups
7 Chest 2 Bar
6 Bar Muscle-ups

6 Deadlifts
5 Power Cleans
4 OH Squats
6 Pull-ups
5 Chest 2 Bars
4 Bar Muscle-ups

4 Deadlifts
3 Power Cleans
2 OH Squats
4 Pull-ups
3 Chest 2 Bar
2 Bar Muscle-Ups
*@ 135/85#

Interval:
14-12-10-8-6-4-2
Assaul Bike Calories
Toes to Bar
*rest 30 seconds between rounds

Endurance:
400m Run
Rest 1:1
800m Row
Rest 1:1
400m Run
Rest 1:1
800m Row
Rest 1:1
400m Run

Monday 07272015

BB Gymnastics:
3 x 1 – 2 Position Hang Snatch – AHAP
(low hang 2″ from the floor – to the hang at the top of the knee)

Strength:
1) Front Squat – warm up, 3@80%, 3@85%, 3@90%
2a) Snatch First Pull – 5 x 2 (top of the knee)
2b) Pendlay Rows – 5 x 5

Met-Con:
200m Sandbag Run
-then-
5 Total Rounds of
2 min AMRAP of:
50 Double Unders
ME Muscle Ups
ME Burpee Clusters w/sandbag
*Rest 1 minute between rounds
*cap on muscle ups is 7 reps. As soon as you complete ME or 7 reps drop to the floor and perform ME Burpee.

Endurance:
12 minute AMRAP of:
200m Run
12 HSPU

Friday 07232015

A) BB Gymnastics:
1) Snatch from Blocks @ Top of knee – 5 x 3 – AHAP
2) Clean & Jerk from Blocks @ Top of knee – 5 x 3 – AHAP

B) Strength:
1) Sumo Deadlift – warm up, 5@75%, 5@80%, 5@85%
2) Close Grip Bench Press (hands 12″ apart) – 4 x 8

C) Met-Con:
5 Rounds of:
5 Lateral Over the Bar Burpees
10 Hang Power Cleans (135/95)
15 DeadLifts (135/95)
20 Weighted Lunges (45/25)

D) Conditioning:
3 Rounds of:
75 Double Unders
3 Rope Climbs
8 Back Squats (185/135)

Wednesday 07222015

Kristaps Simsons-2015072203055554_RF

Watching the Teen Division Events. After watching both events… this years Games are going to be crazy!

A) BB Gymnastics:
1) Hang Power Snatch (from hips) – 5 x 3 – AHAP
2) Hang Power Clean (from hips) – 5 x 3 – AHAP

B) Strength:
Shoulder Press – warm up, 5@75%, 5@80%, 5@85%

C) Met-Con:
5 minute AMRAP of:
5 Strict Pull Ups
4 Box Jumps (24/20)
3 HSPU (Strict)
2 Squat Clean (155/95)
1 Thruster (155/95)
– Rest 1:30 minutes –
Perform a 7 minute AMRAP of Same as Above (Start with Box Jumps)
– Rest 1 minute –
Perform a 5 minute AMRAP of Same as Above (Start with HSPU)
– Rest 30 seconds –
Perform 3 minute AMRAP of Same as Above (Start with Squat Clean)

D) Pain WoD:
9-6-3
Front squat (225/145)
Burpee muscle-ups
-Rest 2 minutes-
12-9-6
Front squat (185/115)
Ring dips
Rest 2 minutes
15-12-9
Front squat (135/95)
CTB pull-ups

E) Conditioning:
Row 2k for time