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

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Wednesday 120215

BBGYMNASTICS:
Power Snatch: 3X2@70%, 3X1@75%, 2×1@80%

STRENGTH:
Shoulder Press – 15 minutes to establish a 1RM

METCON A:
4 Rounds of:
15 DB Push Presses (55/35)
10 Burpees
15 DB Front Squats (55/35)
10 Burpees

METCON B:
AMRAP 3 minutes
9 Box Jumps-overs (30″/24″)
9 Chest To Bar
Rest 1 minute
AMRAP 3 minutes
6 Box Jumps-overs (30″/24″)
6 Chest To Bar
Rest 1 minute
AMRAP 3 minutes
3 Box Jumps-overs (30″/24″)
3 Chest to Bar

ACCESSORY WORK:
3 Rounds for distance and reps of:
1:00 ME Handstand Walk (for distance, not UB)
1:00 ME KB Snatch + KB OHS (53/35) (alternate hands every 5 reps)
1 Minute Rest

Saturday 08292015

BB Gymnastics:
1) Sots Press in Clean position – 5, 4, 3
*ascending weights but light enough to do comfortably, we’re using this strictly for mobility in this case!

2) Full Snatch – 1@85% x 2, 1@90% x 2, 1@95% x 2

3) Clean & Jerk – 1@85% x 2, 1@90% x 2, 1@95% x 2

Interval Work:
21/15 Assault Bike calories
21 Thrusters 95/65lbs
21/15 Assault Bike calories
Rest 90 seconds
15/12 Assault Bike calories
15 Thrusters 115/75lbs
15/12 Assault Bike calories
Rest 90
9 Assault Bike calories
9 Thrusters 135/95lbs
9 Assault Bike calories

Gymnastics Work:
Every 2 minutes for 12 minutes (6 rounds)
50′ HS walk or 12 HS Shoulder Touch
12 CTB pull-ups
*Rest remainder of round

Accessories:
-Weighted Back Extension – 3×10
-Weighted Sit-Up – 4 x ME
-Crunch – 3 x ME

Saturday 04112015

A) Warm Up:
5 minute AMRAP of:
200m Run
25 Double Unders
5 Toes to Bar

B) BB Gymnastics:
5×1 of “IG Clean Complex”
Power Clean + Thruster + Hang Squat Clean + Push Jerk + Front Squat + Split Jerk
*note: start with an empty bar to warm up and undergo transition comfortably between movements.

C) Met-Con:
1000m Row
20 HSPU
20 KB Swings (53/35)
500m Row
20 HSPU
20 KB Swings (53/35)

D) Interval Work:
5 Rounds
12 Cal Assault Bike
9 Burpee C2B
6 Ground to Shoulders 175/105
*1 minutes rest between rounds