Friday 120415

Strongman Workout
The boys from TVC putting some big weight in there place. StrongMan in the making. 

BBGYMNASTICS:
Split Jerk – 7×3 – AHAP
*No dropping between reps

STRENGTH:
1) Overhead Squat – 15 minutes to establish a 1RM

METCON A:
For Time-
400m run
21 Power Snatches (95/55)
400m run
15 Split Snatches (115/65)
400m run
9 Squat Snatches (135/95)

METCON B:
5 Squat Cleans (205/135)
5 Muscle-ups
25 Double Unders
5 Squat Cleans (205/135)
5 Muscle-ups
25 Double Unders
5 Squat Cleans (205/135)
5 Muscle-ups
25 Double Unders
5 Squat Cleans (205/135)
5 Muscle-ups

Endurance:
7 minutes of:
Max calories on the rower

Advertisements

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

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