Friday 5/27/16

BB WORK:
1) Hang Snatch (just above knee): 2rm- 1×2@95%, 1×2@90%
2) Snatch: 5×1@90% of Tuesday’s 2rm.

STRENGTH:
1) Back Squat: 2X5@65%, 3X5@70% – rest as needed.
2) Front Squat: 4X5@60% – rest as needed.

METCON A:
3 rounds for time of:
12 Strict HSPU
12 Power Cleans 185/125#
24 Split jumps

METCON B:
5 Rounds
45 Double Unders
300m Row
15 GHD Sit Ups

GYMNASTICS:
5 Attempts at a Max Distance HS Walk
Rest 2:00 between attempts.

Friday 3/18/16

2016-03-17_21-36-08

BB WORK:
Muscle Snatch – 7×2 – work to a heavy but perfect double

*If you are doing 16.4 for score; don’t complete the strength portion. Rest as needed and jump into it. Good Luck All and be smart!!

STRENGTH:
Push Press – 5×3 – AHAP

METCON A – OPEN WOD 16.4:
13 min AMRAP:
55 Deadlifts (225/155)
55 Wallballs (20/14)
55 Calorie Row
55 HSPU (Games Standard)

Friday 10302015

BBGYMNASTICS:
5×1 – Clean + 2 Front Squats + 1 Jerk @80% of 1RM Snatch

STRENGTH:
1a) 3×3 – Snatch Grip Deadlift
1b) 3×3 – Snatch Balance (complete however) – AHAP

METCON:
14 minute AMRAP:
2 Rope Climbs (no legs, all arms!)
8 Overhead Squats (135/95)
16 Box Jump Overs

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 06152015

A) Warm Up:
3 Rounds
15 Air Squats
5 pull ups (strict)

B) BB Gymnastics:
7 x 1 – Snatch + 3 Snatch Grip Push Press – AHAP

C) Strength:
15 minutes to find a 1RM Back Squat
Squats warmup, then work up in singles or doubles to one single, new 1RM

D) Met-Con:
15 minute AMRAP:
30 Calorie Row
30 Thrusters (115/65#)
30 Sit ups
30 Alternating Lunges (115/65# Back Rack)
30 KB Sumo Deadlift High Pulls (53/35)

E) Interval Work:
3 minutes AMRAP x3
Run 400m
Max muscle-ups in remaining time
Rest 90 seconds between AMRAPs