Monday 4/4/16

BB WORK:
Snatch (3 count pause @ knee) – 5×2 – work to a heavy (but perfect) double for the day.

STRENGTH:
1A) 4X3 BTN Push Press (SN grip) + 2 OHS – AHAP
1B) 4X3 Snatch First Pull – AHAP
1C) 4X20 (steps) Front Rack Walking Lunges – AHAP (with no pause to gather feet)
*Rest as needed between pieces

METCON A:
400m Run
-then-
7 Rounds of:
7 Wall Balls (20/14)
7 Pull ups
-then-
400m Run

METCON B:
100 DU’s
-then-
21-15-9
Hang Power Cleans (205/135)
Toes to Bar
-then-
100 DU’s

Tuesday 3/8/16

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Open Week 3 Day 2 – Good work all! Top 3 inner house scores are Andrew Ramirez, Scott Junk and David Castro. its not over guys…  three more to go. Keep going!!! 

BB WORK:
1) Hang Clean & Jerk – 6×2 – AHAP
2) Jerk Recoveries – 4×3 – AHAP

METCON A – 5 Rounds of:
25 Wall Balls (20/14)
15 GHD Sit ups
5 Squat Snatches (155/95)

METCON B – 4 min AMRAP:
150m Row
12 Muscle ups

METCON C – 2 Rounds of:
ME Power Cleans @65% for 1 minute
*Rest 1 minute
ME Burpee Box jumps (24/20)
*Rest 1 minute

Monday 2/22/16

Set ‪#‎goals‬ your athletes couldn't set for themselves and instill confidence through achieving those goals they couldn't attain by themselves. Congrats Sabrina Suarrez & Tony Shaw for placing at the VikingFit ‪#‎powerlifting‬ meet held at hoem (TVCF)
Set ‪#‎goals‬ your athletes couldn’t set for themselves and instill confidence through achieving those goals they couldn’t attain by themselves. Congrats Sabrina Suarrez & Tony Shaw for placing at the VikingFit ‪#‎powerlifting‬ meet held at hoem (TVCF) #ironwarriors

Open Week 1 Day 1

BB WORK:
5X2 Snatch @ 75-80% – do not go above percentage

METCON A:
5 rounds of:
30 Double-Unders
15 Wall Balls (20/14)
7 Power Snatches (115/75)
*Rest 1 minute

METCON B:
4 Rounds
ME Box Jumps 24/20″ in 1 Minutes
*Rest 1 Minute
ME Front Squats @70% in 30 Seconds
Rest 1 Minute. Front Squats are taken from the floor.

METCON C:
12 min AMRAP
150m Row
12 Toes to Bar
*Rest 30 Seconds

Extra work for Games.CrossFit Open Athletes only:
5 min AMRAP:
Max OHS (155/100)
*4 Lateral burpees over bar each time the bar touches the ground before you can start again

Wednesday 2/17/16

BB WORK:
5 sets of 1 Power Snatch + 1 BTN Snatch Push Press + 1 OHS – AHAP

METCON A:
18 Minute AMRAP of:
200m Run
9 Deadlifts (275/135)
6 Burpee Bar Muscle-ups

METCON B:
7 min AMRAP:
25 Double Unders
3 Thrusters (185/125)

METCON C:
3 Rounds
15 Hand-release push-ups
20 Wallballs (30/20)

Monday 2/15/16

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Two weeks before the open… We would like to simulate the Open weeks for the next two weeks. We will be following/testing the schedule, volume, and workout styles for the next two weeks that will imitate the five weeks of the open. We are building and developing a routine that can be an advantage during the open. You should begin to workout at the same time of day you will be performing the open workouts to prepare your body for a positive response. Below is an outline of the schedule we will be following for the next seven weeks:

Monday: High
Tuesday: Medium
Wednesday: Low or active recovery
Thursday: Low or active recovery
Friday: Open Workout (Friday Night Lights!!)
Saturday Medium
Sunday: Rest

Send your photos, videos or questions to trainirongrip@gmail.com

BB WORK:
7X1 Snatch – Work to a max for the day

METCON A:
5 rounds of:
1:00 ME Wall Ball (30/20# – use a 12/11′ target if you done have 30/20# balls)
1:00 ME 6″ Target Burpees
1:00 Rest

METCON B:
3 min AMRAP x4
6 Shoulder to OH (135/95)
9 Deadlift (135/95)
12 Box Step-ups (24/20″)
Rest 1 minute between AMRAPs

ENDURANCE WORK:
10 min AMRAP:
200m Row
*Rest 30 Seconds
Push your threshold on every single one.

Extra work for Games.CrossFit Open Athletes only:
3 Rounds
3 Ring Muscle-up
3 Cleans (225/135)
6 Deficit HSPU 4/2″
3 Cleans (225/135)
Ten Minute Time Cap