Monday 4/25/16

BB WORK:
1) Mid-hang Clean: 5X3 – AHAP – rest as needed
2) Jerk (off blocks): 5X3 – AHAP (drop all reps & reset quick) – rest as needed

STRENGTH:
1a) 4X5 Weighted Strict Pull-ups (not UB) – AHAP – rest as needed
1b) 4X4 Push Press – heavier than last week – rest as needed

METCON A:
3 rounds for time of:
50 KB Front Squats 53/35#
7 Muscle-Ups
10 Hang Power Cleans 185/115#

METCON B:
5 Rounds:
Row 500m
12 HSPU
6 Power Snatches 135/95#

GYMNASTICS WORK:
6 Rounds:
10 Alternating DB Power Snatches 50/35#
then
Toes to Bar (The goal is to hit the number you hit last week, if it went well add 1 rep per round.)
*Rest 1:00 minute

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Monday 111615

IMG_0510
That is Beardtiful! Coach Oz killing it at the NLI Classic.

The heads got together and put an awesome plan/cycle for everyone. We are starting a new Cycle of Raw Strength and Gymnastics creativity under fatigue. Our focus for you is to develop Power and Longevity in a workout. You’ll see and hear me say “Get up and Go… As Fast As Possible! (AFAP). You’ll see Gymnastics under fatigue and Olympic Lifts will always will be at the top. Look out for IronGrip’s first Seminar on how to train, recover, and lift coming to you soon! Have Fun and lets get ready for ‘CrossFit Open 16’ together!

BBGYMNASTICS:
Snatch – 10×2 @75-85% –
*These are to be performa as Touch and Go. No fails.

STRENGTH:
Back Squat – 4×8 @60-70%
*Get ready for 1RM two weeks from today

METCON A:
For Time –
50 Cal Row
50 Bupees (6″ Target)
50 Wall Balls (25/20) *if no 25/20# wall ball then use 2′ higher target
Then immediately perform 2 minutes of ME Toes to Bar.

METCON B:
12-9-6 For Time:
Power Cleans (185/115)
Front Squat (185/115)
Push Jerks (185/115)
200m Run

GYMNASTICS:
3 Rounds of:
5 Strict HSPU
5 Muscle Ups (Rings)
*1 minute Rest… Rounds are meant to be performed UnBroken

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

Tuesday 08182015

BB Gymnastics:
1) 15 minutes to establish a 2RM Pause Clean (pause three counts at the bottom of the knee) & Jerk.
*Note: Reps do not need to be touch and go; however, re-grip should happen immediately. Make sure to pause for three full counts (3 seconds) each rep.
2) 3X3 Pause Clean & Jerk @ 80% of 2RM from #1

Met-Con: (2 part)
6 Minute AMRAP of:
10 Pull-ups
15 Push Presses (95/65)
20 KB Swings (53/35)

– 4 minute rest then –

6 Minute CAP of:
1000 Meter Row
ME Burpees over Rower
*Score is total amount of Burpees

Pain WoD:
3 Rounds
200m Run
15 SDLHP (115/75)
100′ Prowler Push (50′ down w/ high handles – 50′ back w/ low handles)
9 Power Snatch (115/75)

Accessories:
3×12 Weighted step-ups (24/20) with dumbbells (55/25)
Weighted Pull-ups (5-5-3-3-1)

Friday 07032015

A) Strength:
1) 4 x 6 – Front Squats
2) 5 x 3 – Push Press

B) Met-Con:
Start with 50 Double Unders
– then –
10 Hang Squat Clean (115/75)
20 Pulls Ups
30 KB Swings (53/35)
40 Weighted Lunges (53/35)
50 Wall Balls (20/14)
40 Weighted Lunges (53/35)
30 KB Swings (53/35)
20 Pull Ups
10 Hang Squat Clean (115/75)
– then –
Finish with 50 Double Unders

C) Conditioning:
3 rounds of:
25m Sled Drag (facing forward, i.e. running style) (135/90#)
20 Burpees
25m Sled Drag (facing forward, i.e. running style) (135/90#)
30 KB Snatch (53/35) (15L/15R anyhow)

D) Gymnastics Work:
25 Pistols
Sprint 200m
25 Pistols
Sprint 200m
25 Pistols
*compare to 05152015 – re-test