Friday 4/22/16

BB WORK:
1) Hang Snatch(just above knee) – work to a 3rm – rest as needed
2) 5 SN Grip BTN Push Press + 3 Overhead Squats: work to a 1rm for Complex – rest as needed

STRENGTH:
1) Back Squat: 1X10@60%, 1X10@65%, 1X8@70%, 1X8@75% – rest as needed.
2) Front Squat: 1X5@60%, 1X5@65%, 2X5@70% – rest as needed.

METCON A:
For time:
15-12-9 of:
Deficit HSPU 6/4″
Power Clean & Push Jerks 155/95#

METCON B:
For Time
7 Power Cleans 205/125
Run 600m
5 Power Cleans 205/125
Run 400m
3 Power Cleans 205/125
Run 200m

GYMNASTICS:
Put 15:00 on the clock and practice:
Practice Headstands
Handstands
Handstand walks
Handstand taps

Tuesday 112415

IMG_0535

BBGYMNASTICS:
6X1 Clean from Power Position + 2 Jerks @90% (drop the load if this isn’t possible) – rest as needed

STRENGTH:
4X6 – Deadlift – @65%-75% –
Build the ability to pull consecutive deadlifts. The weight should never be a challenge to lift, only a challenge to lift perfectly. We will continue to build slowly in weight throughout the cycle, so you can stay modest now and reap the benefits then.

METCON A:
5 Rounds of:
9 Thrusters 155/105#
3 Bar Muscle ups

METCON B:
21-18-15-12-9-6-3 of:
Ring Dip
Overhead Squat (115/75)

GYMNASTICS:
4 Rounds
25 Push Ups
100′ Hand Stand Walk (5′ up/50’back)

Wednesday 111815

IMG_0516
Someone came in strong and focused tonight! Ahmad…

BBGYMNASTICS:
2 Snatch High Pull + 2 Snatches: 6X2 @70%
*Perform high pulls & snatches without dropping the bar. You may drop between reps.

STRENGTH:
Press – 4×8 @ 60%-70%

METCON A: Benchmark Wednesday
‘Elizabeth’
21-15-9
Clean (135/95)
Ring Dips

METCON B:
AMRAP 12 minutes
30 OHS (95/65)
20 Pull-ups
10 Box-jumps (30/24)

ENDURANCE WORK:
8 Rounds
200m Run (Sprints)
*Rest 1:1

Friday 05222015

overhead-squat-2

A) Warm up:
3 rounds of:
200m Run
10 Wall Balls
5 Pull Ups

B) Strength:
5 x 1 – Back Squats – start @ 90% & increase to AHAP

C) Met-Con: “Loredo”
6 Rounds of:
24 Squats
24 Push-ups
24 Walking Lunge Steps
400m Run
In honor of U.S. Army Staff Sergeant Edwardo Loredo, 34, of Houston, TX, was killed on June 24, 2010

D) Pain WoD:
500m Row
100 Double Unders
70 Assault Bike Calories
50 HSPU
30 Toes to Bar
10 OH Squat (135/85#)

Monday 05182015

It was absolutely crazy watching these beast go at it this weekend at the “NLI Classic”. You all did amazing! Incredibly proud of all of you! Anthony Ramirez taking 2nd place in the U18 division.

A) Warm up:
5 minute EMOM of:
7 presses (75/45#)
5 minute EMOM of:
6 wall balls
4 Burpees

B) BB Gymnastics:
1) 5 x 2 Hi-Hang Snatch – AHAP
2) 5 X 2 3-Stop Snatch Pulls – AHAP – *3 sec Hold at bottom of knee, top of knee and at hips before pull

C) Met-Con:
“Randy” for time:
75 Snatches (75/45#)

D) Interval Work:
4 Rounds of:
500m Row
21 Thrusters (45#)
7 Burpee Pull ups
*Rest 1:1 between rounds

E) Gymnastics Work:
12 Minute EMOM of:
3 UB Muscle Ups