5/17/2015 400 Run and 15’s

Fitness/Competition

3 RFT

200m Run/400m Run (for the Runny Runnersons)

15 Plate Pressed Crunches 45/25

15 Floor Press

15 Jumping Lunges (2ct)

15 Puss Press (Use Yesterdays 4RM Strict Press)

6/16/2015 ROW, KB/GHD, ROW

Fitness/Competition

A. 4 Rep Max Strict Press

B. Buy In 500m Row

25-20-15-10-5

Kettlebell Swings (Russian) 70/53

50-40-30-20-10

Abmat Situps/ or 1/2 GHD

200m Run inbetween sets (not after 10’s

Cash Out 500m Row

6/11/2015 Strict Press…15AMRAP

Fitness 

A. Strict Press 6 sets x 4 reps, start light and move UP!!

B. 15 AMRAP

10 TTB

15 Box Jumps 24/20

20 Slamballs 40/25

Competition

1. Power Snatch + Overhead Squat

**work to a heavy single, only 3 misses.
-Then-
3×1 @ 90% (power snatch + OHS)

2a. 5×6 push press @ 70%

2b.  5×5 weighted pull up

3. 3 RFT

21 TTB 

15 HSPU 

9 BXJ 36″/30″

6/9/2015 EMOM then 1rm Clean and Jerk

Fitness

A. 2 EMOM for 4 cycles of

1st…5 Pullups + 5 Burpee to plate touch

**add 1 rep each rd (5/6/7/8)

2nd…250m Row

B. Quickly build to a 1RM Clean and Jerk

Competition

1a. Clean & Jerk Complex
Halted Clean DL + Power Position Clean + Split Jerk
**3 second pause at the knee, fully extend, power position clean and split jerk
**Work to a heavy single, only 3 misses total at any weight.
-Then-
1b.  3×1 @ 90% of today’s max (full C&J)

2. Front Squat

5×6 @ 70%

3. AMRAP 8 ladder

2-4-6-8…

Burpee 6″

C2B Pull up

**EMOM 

6 DL 225/155
**begin DL after the first min.

6/8/2015 YOGA COMING WEDNESDAY!!!

Don’t forget Power Yoga on Wednesday at 6:30 pm!!!

Fitness

A. Backsquats 4 sets of 8 reps @ 60% 1 RM,  32×1 (3 sec down, 2 sec bottom hold, explode up, 1 sec at top)

Get Comfortable in the bottom.

B. For Time

800m Run

30 Deadlifts 155/105

600m Run (Go to 400m mark then to 200m then back into box)

20 Power Clean   

400m Run

10 Push Press 

200m 

5 THRUSTERS!!!!!

Competition

1. Snatch Complex

Halted Snatch DL & Power Position Snatch

**3 second pause at the knee, fully extend, then power position snatch.

**work to a heavy single, only 3 misses and your done. That’s total misses, not at one weight.

-Then-

3×1 Full Snatch @ 90% of above’s heaviest 

2. High Bar BSQ

4×8 @ 70%

3. AMRAP 8 Minutes

24 Double-unders

8 Power cleans 155/105

4 Bar Muscle-ups

6/5/2015 Friday Backsquat…KB/Goblet

Fitness

A. Back Squats 4 reps x 5 sets @ 30%,40%,50%,60%,70% of 1 RM

rest 90 secs between lifts

B. 15 Amrap of 3,6,9,12…

Kettle Bell Swings 70/53

Goblet Squats

Burpee Box Jumps 24/20

6/4/2015 Bench Press and CORE WORK

Fitness/Competition

5 rds NOT FOR TIME

15 Close Grip Bench Press 155/105, 135/95

20 Abmat Situps

20 Sec Plank (Any)

20 Mountain Climbers (1ct)

*** Pick a Weight that you can go 6-5-4 or 8-7 for bench***

6/2/2015 More Squats…5 RFT Rowing/Barbell/Pullups

Fitness

A. Front Squat 5 reps x 5 sets @ 50% of YESTERDAY”S 1 RM Backsquat or 135/85

B.  5 RFT

400m Row

10 Hang Power Clean 135/85

10 CTB/15 Pullups (If you choose CTB…Chest MUST hit bar, Don’t cheat yourself)

Competition

A. Work to Heavy 3 RM Overhead Squat 

B. 5 RFT

400m Row

15 CTB Pullups (AT least Unbroken sets of 5)

12 HSPU

9 Hang Power Cleans 185/105

6/1/2015 1RM Backsquats…5 rds NFT

A. Work up to a 1 RM Back squat…DO NOT SACRIFICE Depth for Weight…no retrying once you fail.  Get a number and move on!

B. 5 rds Not For Time

7 Pushups

7 GHD/14 Abmat Situps

7 Airsquats

ALL Perfect reps

5/27/2015 “Total Metcon”

Fitness/COMP  “TOTAL METCON”

50 Calorie ROW

50 Backsquats 135/95 (From Floor)

50 Push Press/Strict Press 75/55

50 Deadlifts 185/125

You can make 3 Bars, Partner up with someone of similar skill and go 5 min after!

Core

10/8/6/4/2 Bar Pushups

5/4/3/2/1 Dough Rollers