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.

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Monday 11022015

IMG_0472
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 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

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