5/20/2014 Front Squats/Lunges/HIGH EFFORT

Fitness/Competition

A.  Front Squats @  22×1 x 3-3-2-2, Rest 3 min (Warm up-GET HEAVY)

B.  Front Rack Walking Lunges @ 10×0, 10/leg x 3 sets Start 95/65 go up Rest 2 min

C.  5 Sets @ HIGH EFFORT

30 Secs Row Calories (Air Dyne if you want SUCK-Get 80-100 Strokes)

30 Sec Rest

30 Secs Deadlifts (Perfect Form) 135/95 

30 Secs Rest

30 Secs Lateral Bar over Burpees

30 Secs Rest

5/19/2014 20AMRAP CnJ/Burpees…Snatch/CnJ/Ring Dips

Fitness

A.  20 AMRAP

5 Lateral Bar Over Burpees

10 Clean and Jerk 95/65 (Perfect range of motion)

25 Flutterkicks (2ct Over Bar)

200m Run

B.  Ring Dips

5 Sets of Max reps (If Banded work your way to lightest band)

Competition

A.  3 Pos Power Snatch x 5 sets (Above Knee, Below Knee, TnG Floor)

All 5 Sets @ 60% 1 RM Snatch…Rest 1:30 between each set.

B. Power Clean and Split Jerk 1.1 (1 CnJ rest 15 sec 1 CnJ rest 2 min) x 5 sets @ 60% 1 RM CnJ (Perfect Form) 

C. Weighted Ring Dip @ 30×0 (3 seconds down, 0 sec at bottom, 0 seconds at top) Rest 1:00

3-5 reps x 5 sets (Try to get 5 reps every round but AT LEAST 3 reps)

D.  5 RFT

20 Cal Row

10 Burpees

5/16/2014 Who’s Curtis?…Oh YOU KNOW!!!

Fitness/Competiton

“Curtis Runs the Box”

Buy In 800m Run

21-15-9

Curtis P 95/65—75/55

(Fitness—Power Clean, Lunge right, Lunge left, Press)

(Competiton—Squat Clean, Lunge rt, Lunge Lt, Press)

Box Jumps 24/20

Cash Out 800m Run

Rest EXACTLY 5 min

400m Sprint

5/15/2014 Backsquats…DB Situps?

Strength (Fitness ONLY)

Backsquats 4×5 @ 50% 1RM and up to a Heavy 5

Fitness

15 AMRAP

5 1 arm DB Situp (EACH ARM)

10 DB Strict press (Each arm Seated or Standing)

5 Box Jumps (10 Weighted Step ups Each Side)

200m DB Run/ 200m ROW (Rain Delay)

Competition

A. Backsquats 3 X 10-12 @ 50% 1 RM and Up

B. STrict HSPU for Max Depth 5 X 2-3

C. Weighted Pullups 3 X 5 w/ 15 sec rest after each rep

5/14/2014 Deadlift Day!!

5 Weeks went fast, Let’s pick up some Weight!

Strength 1 Rep Max Deadlift

3 @ 50%…3 @ 60%…2 @ 70%…1 @ 80%…1@ 90…1@ 100%…1@ 101+%

Fitness

10EMOM

5 KB Swings 53/35

3 Goblet Squats

Competition

10EMOM

Squat Clean and Split Jerk @ 70% 1 RM Clean (Perfect Form)

5/13/2014 20AMRAP Double Unders are BACK…Comp-OHS/Snatch

Fitness 20 AMRAP

50 Double Unders/3x Singles

10 Pushups

10 Toes To Bar

10 Airsquats (Perfect Depth/Height)

100m Row

Competition (Fitness+Comp WOD)

OHS 10-8-6-4-2

Hang Power Snatch 2-4-6-8-10

75/55  Light weight so try to go UNBROKEN through the OHS/Snatch SET.

CORE 4 Rounds of

25 Flutterkicks (1ct)

25 Scissor kicks (1ct)

5/12/2014 “Elizabeth” +ROW for Comp II+ MAX MU Comp III

Fitness/Competition I

“Elizabeth”

21-15-9

Squat Cleans 135/95

Ring Dips

Comp II

20 min Max Row for meters

Comp III

Attempt Max Muscle Ups UNBROKEN

Core

30 GHD/60 Straight leg situps

5/9/2014 Deadlifts and Clean and Jerk

Strength Deadlifts

4×8 @ 50%

Fitness

25-20-15-10

Wall Balls 20/14

Plate Press 45/35

Abmat Situps

Go Unbroken through all sets!

Competition

1 Rep Clean and Jerk

Cash out 45 Wall Balls UNBROKEN

5/8/2014 “Skinny Grace on a Bicycle” or Double PC/Burpee

Fitness

“Skinny Grace on a Bicycle “

10 EMOM

5 Clean and Jerks 75/55

20 Bicycles (2ct)

Competition

15-12-9

Power Cleans 115/75

Burpees

rest exactly 10 min

15-12-9

Power Cleans

Burpees

Goal is to get both WODs as fast as each other.

5/7/2014 ManMakers or “KAREN”

Strength Deadlifts

5×5 @ 55%

Fitness