Monday 020116

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BB WORK:
1) Work to a MAX 3-Position Snatch (Hi-Hang – Hang – Low-Hang).
2) EMOM for 5:00 – 1 3-Position Snatch @ 85% of max from #1.

STRENGTH:
1a) 3XME ME UB Toes To Bar
1b) 3X10 (steps) Overhead Walking Lunges – AHAP
*Rest 60-90 seconds between movements

METCON A:
15 minute AMRAP of:
10 DB Push Jerk (55/30)
10 6″ Target Burpees
10 C2B Pullups
20 DB Push Jerk (55/30)
10 6″ Target Burpees
10 C2B Pullups
30 DB Push Jerk (55/30)
10 6″ Target Burpees
10 C2B Pullups
40 DB Push Jerk (55/30)…etc
*Add 10 DB Push Jerks after every completed round

METCON B:
5 Rounds of:
25/20 Calorie Row
12 OHS (145/100)
10 GHD Sit-ups
*Rest 30 sec between rounds

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Saturday 013016

Accessory work to be broken up after every piece as shown below.

WOD:

BB WORK:
Squat Clean – 5×3 @85% Every 90 seconds (Start your sets at 0:00/1:30/3:00/4:30/6:00) (2×15 of accessory GHD sit ups)

METCON A:
For Time:
50 Thrusters (45/35)
100 Double-Unders
5 Chest to Bar
25 Thrusters (95/65)
75 Double-Unders
10 Chest to Bar
10 Thrusters (135/95)
50 Double-Unders
15 Chest to Bar

(2×15 of accessory GHD sit ups) complete after Metcon A. not part of time

METCON B:
EMOM For 10 Minutes
Even: 15 Toes to Bar
Odd: Row 250m

(1×15 of accessory GHD sit ups) complete after Metcon B.

ACCESSORY WORK:
GHD Sit-ups 5×15 Broken up after other pieces

Friday 012916

BB WORK:
1A) 4X5 T&G Power Clean & Push Jerk: work to a 5RM
1B) 4X3 Jerk Balance: work to a max triple

STRENGTH:
Front Squat: 5×3 @80-85% of your 1RM Every 90 seconds (Start your sets at 0:00/1:30/3:00/4:30/6:00)
*Start @80% and move up if it feels fast. Whether you increase, stay the same, or decrease from a higher weight for the rest of them should be based on feel.

METCON A:
For Time:
10 HSPU (regionals standard)
30 Deadlifts (135/95)
15 HSPU (regionals standard)
20 Deadlifts (185/125)
20 HSPU (regionals standard)
10 Deadlifts (225/155)

METCON B:
AMRAP 10 Minutes:
5 Power Cleans (225/135)
10 Box Jumps (30/24)

SKILL:
*Choose your weakness or do both
1) 4X30′ HS Walk (beginning and ending with a 5 sec. freestanding hold)*Rest 90 seconds between attempts
2) 40 Alternating Pistols

ENDURANCE:
2K Row

Thursday 012816

I’m excited because I feel we have one of the best possible training format, to help as many of you as possible. Let us know how you are doing. E-mail your photos and videos to trainirongrip@gmail.com.

Ever wonder how having a 400# Back Squat & 475# Deadlift translates to competitive exercise? Ask Andrew Ramirez, who sent me this yesterday…


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WOD:

Rest Day!

Wednesday 012716

E-mail your photos and videos to trainirongrip@gmail.com. We want to hear from/see you guys.

BB WORK:
1A) 5 x 5 – T&G Power Snatch: work to a 5RM
1B) 5 x 3 – Snatch Balance: work to a max triple

STRENGTH/ACCESSORY:
1) 1 minute AMRAP x4
ME Weighted Push-ups (5-25lbs plate on back)
*Rest 1 Minute between AMRAPS. You will need a partner to make this go right. If you have someone to take the plate off after every 5 reps and put it right back on it will end up looking like what we
2) 1 minute ME Distance Handstand Walk x3
UB or not build up distance in 1 minute. Rest 1 minute between rounds

METCON A:
‘Fran’
21-15-9
Thrusters (95/65)
Pull ups

METCON B:
AMRAP 10 Minutes
60 Bar Facing Burpees
30 OHS (120/90)
10 Muscle-ups