7/7/2014 1 EYED WALLBALLS…SNATCH!

Fitness 

A. 25 Wallballs with 1 EYE CLOSED

B. 3×5 Hang Power Snatch, Get Heavy, Don’t touch ground for 3

C. 5 RFT

10 Hang Power Snatch @ 75% of A

50 Double Unders/150 Singles

5 Back Squat (up and over to finish ONLY)

Competition

A. Above Knee Hang Squat Snatch, work to a moderately tough triple – no dropping

B. Back Squat @ 40X1, 4 reps @ 75% RM x 5 sets, 3 min

C. GH Raises @ 50X0, 6-8 tough reps x 5 sets, 2 min

D. Airdyne/Rowing 3 min @ 90% x 3 sets, 3 min walk/rest

7/3/2014 LOW%…HIGH Volume

Fitness

5 min @ 75%:
Row 150m
10 Air Squats
REST–3 min
5 min @ 75%:
10 Box Jumps – 24″ – step down
3 Ring Dips
REST–3 min
5 min @ 75%:
Row 150m
10 Walking Lunges
REST–3 min
5 min @ 75%:
10 box Jumps – 24″  – step down
5 Push-ups 

Competition

5 min @ 75%:
Run 200m
5/arm KB Snatch @ 16kg
REST–3 min 
5 min @ 75%:
Row 150m
10 Air Squats
REST–3 min
5 min @ 75%:
10 Box Jumps – 24″ – step down
3 Ring Dips
REST–3 min
5 min @ 75%:
Run 200m
10 KBS – 20kg
REST–3 min
5 min @ 75%:
Row 150m
10 Walking Lunges
REST–3 min
5 min @ 75%:
10 box Jumps – 24″  – step down
5 Push-ups 

7/2/2014 Power Clean 1Rm/Deadlift-Sprint

Fitness

A. 20 min to get HEAVY SINGLE

B. 10EMOM

1 Deadlift @ A. Weight

5 Bar Pushups/HR Pushups w/ 1 Second Pause at top

Comp

A. Power Clean Cluster, 1.1.1 – build to a tough set

B. Back Squat @ 20X1, 5 reps @ 70% RM x 5 sets, 3 min

C. Romanian DL @ 40X0, 6-8 reps x 4 sets, 2 min – lower until plates get about 2-3″ off floor – start @ 225lb

D. Burpees to 6″ OH, 8 reps per min x 10 mins

7/1/2014 14EMOM…Push Jerks

Fitness

A. Double Under Practice..30 ON/30 OFF x 6

B. 14 EMOM

EVEN:

20 Seconds Plank

10 Slam Balls

ODD:

20 Flutterkicks (1ct Balls Up)

3 Burpees

7 Goblet Squats

Competition

A1. CGBP @ 20X1, 3-5 reps x 4 sets, 1:30 min

A2. Weighted Ring Rows @ 20X0, 4-6 tough reps x 4 sets, 1:30 min

B1. Push Jerk, 6 touch n go @ 155lb x 6 sets, 1 min

B2. Toes to Bar, 10 reps x 6 sets, 1 min

C. Weighted Front Bridge, 30 sec hold x 10 sets, 30 sec rest

D. Unanchored Sit-ups, AMRAP in 1 min x 5 sets, 1 min rest

6/30/2014 DU/FS…JERK

Fitness

A. Push Press 3 x 5 sets from floor

B. Buy IN 1000m

5 rounds of

50 Double Unders/3x Singles

21-15-9-6-3

Front Squats @ 50% 1 RM

Cash Out 800m Run

Competition

A. Split Jerk off blocks, 1.1.1 – build to a tough set – 5 sec reset b/t reps

B. Front Squat @ 40X1, 5 reps @ 70% RM x 5 sets, 3 min

C. DB Back Extensions @ 30X1, 8-10 reps x 4 sets, 2 min

D. Rowing, 20 sec @ 90-95% x 10 sets, 40 sec @ EZ

Fitness

Gritter                 Time

Steven     95       17:04

Cole         115     17:27

Erin H.      75       19:38

Jessica     65       22:07

Marcos     95       23:17

Kelly OH   85       23:18

Mandy      65      23:39

Scott        95       24:35

Ryan        95       24:36

Butler       95       26:04

Millie         65       27:35

Bryan       AS/s     17:10

Sydney    AS/hop  19:58

Jenny       75/s    20:00

Miranda    55/s    20:52

Ewell        75/s    21:43

Kara         55/s    21:52

Haley        55/s    21:53

Maggie                22:46

Laura        55       22:47

Kathy        35/s    23:07

Steve S.    95/s    23:25

Bert          115/s  24:01

Phil            AS/hop  24:28

Faulkner    95/s   27:13

Betsy         AS/s   29:20

Craig         75      29:59

Erin C.       AS/s   30:04

Richard     75/s    31:20

Sixone      65/s    31:31

Carew       75/s    33:34

Burton       53/s    36:31

Comp

Gritter

Brantley     185/195/25lb/108/88

Clayton      205/195/25lb/113/105

Jake

Kat              135/90

Carole         135/90

Van              175

Mike K.          225/210

Eleanor         95/105

Buddy            175/145

Alix                 115/85

6/27/2014 5EMOM x 3 Deadlifts

Fitness

5 EMOM 

3 Deadlift 125% BW/100%/75%

5 Bar Pushups

10 Bar Hops

rest 2 min

5 EMOM

3 Deadlifts

10 Toes to Bar/Knees to Elbow

rest 2 min

5 EMOM

3 Deadlifts

25 Bicycles

Gritter            #

Jake              275

Bre               125

Butler           225

Scott            205

Bert              225

Mandy          140

Paul              205

Eleanor         125

Celeste         130

Jenny            155

Carole           160

Craig             155

Katie             105

Marcos          195

Millie             145

Jessica          155

Steve S.        175

Sixone           165

Buddy            245

Ewell             165

Haley             85

Laura             105

Faulkner         95

Tyler               95

Deanna          75

Marlene          65

Burton            135

6/26/2014 Squat Clean/SlamBalls…Comp Legless Rope

Fitness

A. Squat Clean (Floor or Hang) 3reps x 5 sets start light

Do all 3 touch and go

B. 30-20-10

Slam Balls GO HEAVY

200m Run

**3 Burpee on the min every min when you are IN the Box**

Competition

A1. Push Press 3-3-2-2 rest 1:30

A2.  Legless Rope Climb 1 x 4 no legs down rest 1:30

B1. Kipping HSPU Cluster 1.1.1.1.1 x 4 sets rest 1:00

B2.  Chest to Bar Cluster 6.5.4 x 4 sets rest 1:00

C. 21-15-9

DB Row right

DB Row left

HR Pushups

Fitness

Gritter

Scott       40/7:00

Steve S.  40/8:09

Aaron      40/8:46

David      40/9:14

John        30/7:14

Jeff          30/8:15

Craig       30/8:16

Lane       30/9:06

Ryan       30/9:13

Josh Y.    30/10:31

Daniel     25/7:46

Hollie      25/8:07

Mandy    25/10:07

Melissa   25/10:18

Phil         25/12:14

Bre         20/6:35

Jessica   20/6:45

Brittany  20/7:13

Anne      20/7:21

Miranda L.  20/7:58

Laura      20/8:17

Shannon  20/8:39

Jenny       20/9:46

Lynn        20/10:29

Mara        15/7:29

Betsey     15/9:11

Sydney     15/9:15

Kelly B.     15/10:31

Comp

Gritter

Jake

Eleanor

Charlie

Mike K.

Shawn

Todd

Hal

Buddy

6/25/2014 Core Time…Snatch/BS/Glute

Fitness

A. 5×5 Hang Power Snatch 75/55 and UP

B.  4 RFT-20min CAP

50 Double Unders/150 Singles

40 Flutterkicks (1ct Plate Pressed if Possible)

30 Abmat Situp

20 Floor Presses 45/35/25/15 

10 Pushups

Competition

A. Power Snatch, Build to a tough Single

B. Back Squat @ 40X1 5 reps @ 70% x 5 sets, 3 min

C. Glute Ham Raises @ 30X0, 8-10 reps x 4 sets, 2 min

D. Airdyne, or ROW 20 sec @ 90%  40 sec EZ x 10 sets

6/24/2014 30/30/200…30/30/30/90

Fitness

A. 4×4 Front Squats start @ 50% 1 RM, from the ground

B. 5 Rounds for Reps

30 Seconds Max Power Cleans 95/65

30 Seconds Max Backsquats

2:00 to Run 200m

Competition

A. Front Squats @ 85% 1 rep x 5 sets rest 1:30

B. Front Rack Split Squats 6/leg x 3 sets rest 1 min after each leg

start @ 135# go Up!

C. 5 rounds HIGH EFFORT

30 Sec Power Clean 95/65

30 Sec Back Squats

30 Sec Deadlifts

90 sec Rest

Fitness

Gritter               Rep Total

Erin   65            149

Kelly OH  65      130

Kayla   95         129

Jenny   65         126

Bert   95            124

Scott   95          117

Butler   95         117

Bill   95              115

Deanna   65      114

Jacob   95         114

Anne   65          112

Carole   65        111

Miranda  65       109

Seth   95           101

Marcos   95        100

Rod   95              97

Burton   95/AS    95

Kristy   65           94

Laura   65           93

Haley   65            87

Katie   65             85

Steven B.  95       84

Millie   65              84

Melissa   65          83

Sixone  65            72

Lane   70             70

Sydney  15          123

Caroline  45/AS   115

Daniel  55 hc/as  108

Ryan                     94

Mara   35             83

Brittany  35         76

Rachel   45           67

Betsy   45/AS       67

Ava   45               56

Steve                warm-up

Comp

Gritter         A       B       C

Clayton       245   175    47

Brantley      225   175    42

Todd            275   175    53

Kat              135     85     46

Steven         175   125    41

Charlie         235   165

Mike K.         265   175     55

Nat              195    155    41

Hal               195    55      46

Van              215    125    53

Buddy          185     95     34

6/23/2014 ROW Sprints…Ring Dips…1 REP Comp

Fitness

A. Row 30 sec ALL Out x 3 sets rest 4:00

B.  Ring Dips @30X0 4-6 reps x 5 sets rest 1:30

C. 10-1

Push Press 135/85

Jumping Lunges (2ct)

Lateral Bar Over Burpees

Competition

A. Squat Snatch, 1 rep @ 85% x 5 sets rest 2:00

B. Squat Clean and Split Jerk 1 rep @ 75% x 5 sets rest 1:00

C1. CGBP @ 20X1, 1 rep x 3 sets HEAVY rest 1:00

C2. Pendlay Rows @ 22X0, 2-3 reps x 3 sets HEAVY rest 1:00

D. Row Sprint ALL OUT 30 sec x 3 sets rest 4:00 (All 160+/125+)