Tuesday 5/24/16

BB WORK:
1) Muscle Snatch: 4-5 light singles to warm-up
2) Hang Snatch (above knee): 2rm- 1×2@95%, 1×2@90%

STRENGTH:
1) Back Squat: 1X5@70%, 1X5@80%, 1X2@85%, 1X3@90%, 1X1@100% – rest as needed
2) Front Squat: 1X5@65%, 1X4@75%, 1X4@80%, 1X4@85% – rest as needed

METCON A:
15 minute AMRAP of:
200m OH Plate Carry 45/25#
20 Pull-ups
30 Lateral Plate Jumps (each jump counts 1 rep – touch plate on top)
40′ HS Walk

METCON B:
3 Rounds
10 Cal on Rower
20 Box Jumps 24/20″
10 HSPU

GYMNASTICS:
5 minute AMRAP:
As many unbroken sets of 5 CTB Pull-ups as possible
*Only sets of 5 count. If your hands are torn up or shoulders are expended from “metcon A” be smart and skip this piece.

Monday 11022015

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 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

Monday 07132015

A) BB Gymnastics:
1) 15 minutes to establish a Max 3-Position Snatch (Floor, Hang, High-Hang).

2) 3X1 3-Position Snatch (Floor, Hang, High-Hang) @ 90% of Max from #1

3) 4X3 Snatch High Pull From Hang (Top Of Knee) @ 110% of Max from #1

B) Strength
Front Squat – 5@75% 5@80% 5@85%

C) Met-Con:
6 Rounds
10 Thrusters (115#/85#)
5 Muscle-ups
100m Run

D) Pain WoD:
1 minute ME Rope Climbs 15′
3 Rounds
12 Burpees
9 KB Push Press (53#/35#)
1 minute ME Rope Climbs 15′
3 Rounds
12 Burpees
9 KB Push Press (53#/35#)
1 minute ME Rope Climbs 15′

E) Conditioning:
8 Rounds
Sled Pull 50m Sprints (45#/25#)
*Rest 45 seconds