Friday 5/06/16

BB WORK:
1) Snatch from power position (high Hang): 15:00 to work to a 3rm (drop each rep and reset quickly if need to) – rest as needed
2) 5 SN Grip BTN Push Press + 3 Overhead Squats: 15:00 to work to a 1rm for Complex – rest as needed

STRENGTH:
1) Back Squat: 1X6@65%, 1X6@70%, 2X6@80% – rest as needed.
2) Front Squat: 1X5@60%, 1X5@65%, 2X5@70% – rest as needed.

METCON A:
3 rounds for time of:
20 Pistols (alternating)
5 Muscle-Ups
8 Hang Power Cleans 175/115#
*96 Double Unders Cash Out

METCON B:
In 5:00:
Row 1K
ME KB Snatches 70/44#

GYMNASTICS:
AMRAP 10 Minutes:
5 Unbroken Strict HSPU

Tuesday 011216

BB WORK:
1) 14 minutes to establish a 3-Position Clean (Thighs, above knee, below knee) + 1 Jerk.
2) 6 min EMOM of: 1 3-Position Clean + 1 Jerk @ 80% of max from #1.

STRENGTH WORK:
Back Squat – 4×8 @75%
*Quick up and down with no pause every set.

METCON A:
7 Rounds of:
200m Run
14 Box Jumps (24/20)
7 Power Snatches (115/75)
*1 minute rest between rounds. Every round should be all out on every movement.

Open Ready WoD:
AMRAP 20 Minutes
12 Burpees to Target
9 Clean and Jerk 135/95
12 Toes to Bar
9 Front Squat 135/95
*To mimic proper open strategy you should try to settle into a comfortable pace early, let your heart rate settle, then redline in the final 3 minutes. Make sure you’ve got something left in the tank to turn it up.

INTERVAL WORK:
8 MIN EMOM OF:
Even: 10 HSPU
Odd: 25 AB Calories
*again y’all.. This will be a fight to get off the Assault Bike and started on HSPU by the next minute. Work hard!

Tuesday 120115

The 200# Club... Ladies from TVC. #GetStrong #GetReady
The 200# Club… Ladies from TVC. #GetStrong #GetReady

BBGYMNASTICS:
Clean & Jerk – 7X2 @90% – Drop and reset each rep

STRENGTH:
Deadlift – Find a 1RM

METCON A:
“Barbara”
5 rounds
20 Pull-ups
30 Push-ups
40 Sit-ups
50 Air Squats
*3 minute rest in between rounds

METCON B:
AMRAP 20 minute:
15 Assault Bike Calories
12 Power Snatch (135/95)

ACCESSORY WORK:
1a) 4X5 Bent Over Row – AHAP
1b) 100′ sled push sprint – Light and fast

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

Wednesday 05272015

A) Warm-up:
100 Assault Bike calories

B) BB Gymnastics:
1) 10X1 Hi-Hang Clean + 1 Jerk – AHAP
2) 5X2 3-Stop Clean Pulls – AHAP – *heavier than last week
*Holding 3 seconds at every stop

C) Strength:
5 x 3 – Overhead Squat – AHAP

D) Met-Con:
20 Kettlebell Swings (53#/35#)
400 Meter Run
30 BB Thrusters (45#/35#)
400 Meter Run
30 Burpees
400 Meter Run
30 BB Thrusters (45#/35#)
400 Meter Run
20 Kettlebell Swings (53#/35#)

E) Interval Work:
20 minute AMRAP
2 Muscle Ups
4 HSPU (deficit 4″+)
*Rest 1:1 for each round

F) Gymnastics:
4 Rounds
20 Step Ups 24/20″
20 Alternating pistols
Rest 1 Minute