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

Friday 111315

You’ve watched enough videos to know that positioning and movement patterns are king in this sport. Raw strength is fun, but it’s nothing compare to efficiency.  Clean up your movements and reap the benefits.

 

BBGYMNASTICS:
Clean and Jerk 6×3 @70-75% – Drop and reset each rep

STRENGTH:
4x – 1 Heaving Snatch Balance + 3 OHS – AHAP

METCON:
5 Rounds of:
500M Row
5 Jerks (185/115) (preferably off blocks but racks are ok)

ENDURANCE/INTERVAL WORK:
6 Rounds of:
400m Run
*Rest 2 minutes

Tuesday 11102015

mitch snatch2
We all have dreams. But in order to make dream come into reality, it takes an awful lot of determination, dedication, self-discipline and effort – Jesse Owens

BBGYMNASTICS:
2 Cleans + 1 Jerk – 8x – @80-85%

STRENGTH:
Deadlifts – 3×5 – 80%

METCON:
5 Rounds OF:
10 HSPU
20 GHD Sit-ups
30 Jumping Squats

ENDURANCE WORK:
4 rounds of:
2:00 to complete…
400M Run
ME MU in the remainder of the 2:00
*Rest 1 minute

GYMNASTICS WORK:
3 minute Max effort rope climbs
*1 minute rest
2 minute Max effort rope climbs
*45 second rest
1 minute Max effort rope climbs
*Score total climbs

Monday 11022015

IMG_0472
Drew and Dave just killing it on the Wodapalooza qualifiers lifts. #TeamIronGrip

BBGYMNASTICS:
Hang Snatch: 1X3@60%, 1X3@70%, 3X3@75%, 3X2@85-90%

STRENGTH:
Deadlift: 3×5 at very moderate weight – work on touch and Go

METCON:
500m Row
9 Hang Power Snatch (115/85)
9 Wall Ball (25/20)

350m Row
15 Hang Power Snatch (115/85)
15 Wall Ball (25/20)

200m Row
21 Hang Power Snatch (115/85)
21 Wall Ball (25/20)

ENDURANCE WORK:
21-18-15-12-15-18-21
Assault Bike calories
Rest 1:1

ACCESSORY WORK:
Tabata Overhead Yoke Holds – AHAP
Pick a weight that is moderately challenging to hold overhead and complete 8 rounds of :20 on :10 off

Tuesday 10262015

Andrew Ramirez who defines what mental strength means repping 275x4 OHS
Andrew Ramirez who defines what mental strength means repping 275×4 OHS

BBGYMNASTICS:
5×1 – 3 Position Clean (Floor, Hang, Hip) @ 80%

STRENGTH:
5×1 – Push Press + Push Jerk + Split Jerk – AHAP

MET-CON:
3 Rounds of:
20 Lateral Over the Bar Burpees
30 Wall balls (25/20)
10 Sumo Deadlift High Pulls (95/65)

ENDURANCE:
1000M Row
Rest 3 minutes
700M Row
Rest 2 minutes
500M Row
Rest 1 minute
250M Row