Tuesday 120115

The 200# Club... Ladies from TVC. #GetStrong #GetReady
The 200# Club… Ladies from TVC. #GetStrong #GetReady

BBGYMNASTICS:
Clean & Jerk – 7X2 @90% – Drop and reset each rep

STRENGTH:
Deadlift – Find a 1RM

METCON A:
“Barbara”
5 rounds
20 Pull-ups
30 Push-ups
40 Sit-ups
50 Air Squats
*3 minute rest in between rounds

METCON B:
AMRAP 20 minute:
15 Assault Bike Calories
12 Power Snatch (135/95)

ACCESSORY WORK:
1a) 4X5 Bent Over Row – AHAP
1b) 100′ sled push sprint – Light and fast

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Monday 113015

Build the New! Stop fighting the old and build on the new ~Coach Mitch
Build the New! Stop fighting the old and build on the new ~Coach Mitch

BBGYMNASTICS:
Snatch 7×2 @80-90% – Drop and reset each rep

STRENGTH:
Back Squat – Find a 1RM

METCON A:
16 MINUTE AMRAP:
Bear Complex (135/95)
30 Double Unders
Overhead Squat (135/95)
*1-2-3-4-5-6… and so reps for Bear complex and OH Squat. Dbl Und remain the same rep count.

METCON B:
4 Rounds
20 KB Swings (70/44)
20 Toes to Bar

ENDURANCE:
5X500m Row @ 90%
(to calculate %: take your PR 500m, in seconds, and multiple by 1.1) – Rest 1:1.5 after sets 1&2, rest 1:1 after sets 3&4.

ACCESSORY/GYMNASTICS WORK:
1a) 4×3 – Strict Pull ups
1b) 4×5 – Strict HSPU
1c) ME Overhead Yoke Hold – AHAP – weight should allow between :20 to :30
*Rest as needed

Saturday 112815

BBGYMNASTICS:
1) 5X3 Jerk Balances @60% of max CJ
2) 5X3 Snatch Balance @60% of max SN

METCON A:
5 RFT:
7 unbroken T2B
14 unbroken Wall Balls (20/16)
21 unbroken Double unders
*Rest 30sec between rounds/ 3 Burpees on the spot if movement is broken

METCON B:
“Satan’s Whiskers”
3 RFT:
10 C2B Pull ups
10 Front Squats (165/115) – no rack
10 Burpees

ACCESSORY WORK:
Accumulate 2 minutes of L-sit

Friday 11272015

IMG_0547
Stay Focus!!

Hope everyone had a great Thanksgiving with their family and friends. Time to WORK!!

 

BBGYMNASTICS:
Clean and Jerk 7×2 @80-85%
*Drop and reset each rep. Full squat clean and split jerk. Work up based on feel.

STRENGTH:
3X10 – Back Squat – 65-70%
4X3+3 – Snatch Grip Push Press From BN + OHS – AHAP

METCON A:
400m Run
-THEN-
15-12-9
Clean and Jerk (135/95)
Bar Facing Burpees
Pull Ups
-THEN-
200m Run

METCON B:
AMRAP 20 minutes
30 Wallballs (30/20)
20 GHD sit-ups
10 Deadlifts (315/225)

INTERVAL WORK:
5 Rounds
300M Row
3 Rope Climbs (however)
*1 Minute Rest. Go AFAP!

Wednesday 11252015

IMG_0536
A little Squat action didn’t hurt anybody!

BBGYMNASTICS:
4X1 Snatch + 1 Hang Snatch @85%

STRENGTH:
Shoulder Press – 4X6 @60%-70%
*Add 5-10# from last weeks lift if easy lift. If you failed reps or sloppy lift LOWER 5-10#. Be honest with yourself. The only person you hurt is yourself!

METCON A:
5 Rounds of:
20 Waiter Carry Lunges with Med Ball (20/14)
10 Deadlifts (135/95)
10 Box Jumps (24/20)
20 Alternating Single Arm Russian KB Swings (53/35)

METCON B:
12 minute AMRAP of:
250m Row
10 Front Rack BB Stepups 20″ (5l/5r) (135/95)
2 Rope Climbs

ACCESSORIES:
1a) 5X2 – Clean First Pulls (2 count pause at knees) @ 120% of max Clean –
1b) 5X – Overhead Squat 10 second hold at the bottom (light)