Tuesday 05262015

10385562_776944392423391_7292871560459635158_n
MURPH CHALLENGE! thanks to all who came out

 

A) Warm Up:
100m Row
100 Double Unders
100m Row

B) BB Gymnastics:
1) Every 40 seconds for 4 minutes:
1 Snatch (full) + 1 Heaving Snatch Balance + 1 OHS @ 70%

2) Every 40 seconds for 4 minutes:
1 Clean (full) + 1 Push Jerk + 1 Split Jerk 70%
*Notes: These should both be completed as a complex, without dropping the bar between movements.

C) Met-Con:
3 Rounds
12 Box Jumps (24″/20″)
24 Sumo Deadlift High Pull (115#/75#)
48 Double Under

D) Pain WoD:
20 Burpees (to target)
40 Hang Power Cleans (115#/75#)
20 Burpees (to target)
40 Cal Row
20 Burpees (to target)
40 Shoulders to Overhead (115#/75#)
20 Burpees (to target)

E) Gymnastics:
AMRAP 5 Minutes
Max unbroken sets of 5 toes to bar

Advertisements

Saturday 05092015

A) BB Gymnastics:
3 x 3 – 3 Muscle Snatch + 3 Push Jerk in Snatch – (light)
3 x 2 – Power Snatch – (start @75% Snatch)
3 x 1 – 3 Snatch Push Press + OHS – (start @75% Snatch)
3 x 5 – Back Squat Jump – (@20% of back squat)

B) Met-Con
3 Rounds of:
6 Ground to Overhead (185/135)
12 Box Jumps overs (24″/20″)
24 Kettlebell Swings (70/53)
50 Double Unders
*Rest 3 minutes after each Round

C) Interval Work:
4 Rounds
Max Assault Bike calories in 1 minute
Rest 30 seconds
Max burpee muscle-ups in 1 minute
Rest 30 seconds

D) Extra:
3 rounds of:
2 Rope Climbs
100′ Sprint
4 Cleans (225/135)
100′ Sprint

Tuesday 04282015

Why video my lifts/workouts? People video themselves for many reasons. Other than posting it on Facebook, Instagram or whatever social media output you use so all your friends can tell you how amazing you are, I feel it’s important, especially on lifts. Sometimes you get lucky, and hit a PR when the camera is actually on. Most of the time the video gives you instant analysis and feedback, especially on things that are hard to pick up by even the most experienced coaches.

Then, once in a great GREAT while, not only do you hit a massive PR, but something else happens that makes the video infinitely fun and appealing.

A) BB Gymnastics:
1) EMOM for 4 minutes of:
1 Power Snatch + 1 Overhead Squat + 1 Snatch (full) @ 70%
*Notes: This should be completed as a complex. Move between all movements without dropping the bar. Add weight if desire but no fails.

2) Every 40 seconds for 4 minutes:
2 (touch and go) Power Cleans + 1 Push Jerk @ 70%

B) Met-Con:
21-15-9-3 of:
Overhead Squats (115/75)
Burpee Pull ups

C) Interval Work:
4 Rounds of:
3 Rope Climbs
5 front Squats @ 155/105
*rest 1 minute between

Wednesday 04222015

A) Warm Up:
10 minute EMOM of:
8 Toes to Bar (Even)
8 Wall Balls (Odd) 25/20

B) Barbell Gymnastics:
7 x 1 – 1 Power Snatch + 1 Snatch (Full) – AHAP

C) Met-Con:
12 minute AMRAP of:
5 Thrusters
10 Burpees
15 Cal Bike

D) Pain WoD:
3 Rounds of:
10 Box Jumps Overs
10 Overhead Squat
– then 90 seconds rest – then
“Nate.5”
10 minute AMRAP of:
2 Muscle ups
4 HSPU
8 KB Swings (32/24 kg)

Tuesday 04142015

A) BB Gymnastics:
5 x 1 – 1 Power Clean + 1 Clean + 1 Jerk – 75-85%
*Notes: Begin at 75% and increase to 85% throughout sets if technique is perfect. DO NOT go past 85% and do not add to 75% if technique is not perfect. These are touch and go.

B) Strength:
Deadlifts – 10@60%, 8@70%, 6@75%, 4@85, 2@92%

C) Met-Con:
400m Run
5 Bar Facing Burpees
10 Hang Power Snatch (95/65)
20 Back Squats (95/65)
40 Weighted Lunges (95/65)
20 Back Squats (95/65)
10 Hang Power Snatch (95/65)
5 Bar Facing Burpees (95/65)
400m Run

D) Interval/Pain Work:
ME UB HSPU
500m row
ME UB KB Swings (53/35)
500m row
ME UB Thrusters (115/75)
500m row
ME Hand Stand Walk (3 attempts only)
500m row
-Rest 2 minutes between each round-