Tuesday 04.25.17

IMG_1733

Warm Up
Run 800m
then
2 Rounds
10 Muscle Snatches
10 High Hang Power Snatches (cue pulling under the bar)
10 Low Hang Power Snatches
10 Power Snatches

Strength
High Catch Power Snatch 5×3

MetCon
6 Rounds
2 Squat Cleans
10 Box Jump Overs
10 Toes to Bar

E: 75/55#; 16/12”; hanging knee raises
F: 95/65#; 16/12”; t2b attempts
P: 155/105#; 20/16”; t2b >parallel
C: 205/145#; 24/20”

After Party
Core = 100 sledge swings
Competitor Extra = Every 3 Minutes for 15 Minutes = Row 500/400m + R1 21 Chest to Bar; R2 15 Chest to Bar; R3 12 Chest to Bar; R4 9 Chest to Bar; R5 6 Chest to Bar

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Monday 04.24.17

Warm Up
4 Rounds
Row 200m
10 HSPU
5 Burpee Box Jump Overs

Strength
Split Jerk 6×2. Perfect reps only. Start at 60% and try to build up heavier than the triples two weeks ago.

MetCon
“Nancy” – compare to 01/13
5 Rounds
Run 400m
15 Overhead Squats

E: 200m; 55/35#
F: 65/45#
P: 75/55#
C: 95/65#

After Party
Core = tabata hollow rocks with pvc in overhead position
Competitor Extra = Every 2 Minutes for 10 Minutes = Bike 20/12 Calories, 20 Push Ups

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Sunday 04.23.17

Open Gym 10:00am – 12:00 noon

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Saturday 04.22.17

9:15am Team WOD
Gorski WOD
Teams of 2
AMRAP in 25:00
Partner A = one barbell complex + 200m run
Partner B = one bodyweight complex

Partner A is timer; Partner B rests until A returns from run
Score = completed barbell complex

Barbell Complex =
4 deadlifts + 3 squat cleans + 2 hang power cleans + 1 jerk
F: 75/55#; P: 115/75#; C = 135/95#; C+ 155/110#

Body weight Complex =
5 double-pump burpees; 4 pull ups; 3 ring dips; 2 HSPU; 1 wall climb
Scale as needed on movements

10:00am Hero WOD
Gorski WOD or “Daniel”
3 rounds for reps of: 1:00 squat cleans (155#/110#), 1:00 20′ shuttle sprints (20′ there/20′ back = 1 rep), 1:00 deads (245), 1:00 burpees, 1:00 jerks (155), rest 1:00

10:00am Cardio WOD
AMRAP in 20:00
Gorski WOD BW complex + 200m run

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Friday 04.21.17

IMG_1670

Warm Up
AMRAP 6:00
10 Deadlifts
10 SDLHP
10 Hang Power Clean
10 Front Squat
10 Push Press

Strength
High Catch Power Clean 6×2

MetCon
4 Rounds
50 Double Unders
10 Push Jerk

E: 55/35#; SU
F: 75/55#; 2x SU
P: 11775#; DU or 3x SU
C:135/95#

After Party
Core = parallel leg hang for :20 x 5
Competitor Extra = EMOM for 10 Minutes Bar Muscle Ups – Either 2,3,4 or 5 Reps OTM

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Thursday 04.20.17

IMG_1652

Warm Up
5:00 Squat Hold

Strength
Back Squat 4×4 @70-80%

MetCon
AMRAP 15 Minutes
Run 200m
15 Deadlifts
10 Bar Facing Burpees

E: 115/75#
F: 135/95#
P: 155/115#
C: 185/135#

After Party
Core = 3 x max effort ring plank holds
Competitor extra = 3 Rounds Bike 25/18 Calories + 3 Rope Climbs, Rest 2:00

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Wednesday 04.19.17

IMG_1590

Warm Up
Misfit Snatch Warm Up

Strength
Snatch 5×3. Start at 60% and work up, clean reps only. Drop and reset each rep

MetCon #1
Every 4 Minutes for 12 Minutes Row 500/400m + 2 Max Sets of Strict Ring Dips
Score = total ring dips

E: box dips
F: thicker band with full ROM
P: thinnest band
C: as written

MetCon #2:
100 box jumps
Begin with and EMOM = 50m sprint

E: 16/12”
F: 20/16”
P: 24/20”
C: 30/24”

After Party
Core = pick a partner and 4x bay to bay alligator walk races
Competitor Extra = none

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Tuesday 04.18.17

IMG_1573

Warm Up
In 7:00
Run 800m
30 Box Jump Overs
AMRAP Push Ups

Strength
Zero Bounce Deadlift 5×3@60-82.5% of 1RM – Goal is to work up weight a bit heavier than last week.

MetCon
AMRAP 10 Minutes
9 Power Snatch
3 Ring Muscle Ups

E: 55/35#; ring MU transitions
F: 65/45#; ring MU transitions
P: 75/55#; bar MU
C: 75/55#

After Party
Core = 25 barbell roll outs
Competitor Extra = 5 Rounds: 20 Wall Balls 20/14lbs, 20 GHD Sit Ups, Rest 2:00

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Monday 04.17.17

IMG_1551

Warm Up

5 Rounds
:20 on, :10 off
Right Leg Swings (Front to back)
Left Leg Swings (Front to back)
Air Squats

Strength
Push Jerk 5×3. Start at 60% and work up, clean reps only. Keep “Fran” effort in mind when choosing load.

MetCon
“Fran” – compare to 03/15
21-15-9
Thrusters 95/65lbs
Pull Ups

E: 55/35#; kipping jumping pull ups
F: 65/45#; thicker band pull ups
P: 95/65#; thinnest band assisted pull ups
C: 95/65#
C+: 135/95#; c2b

After Party
Core = 3 x 15 GHD sit ups
Competitor Extra = EMOM for 8 Minutes = Strict Handstand Push Ups, Either 2, 4 or 6 Reps OTM

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Sunday 04.16.17

Open gym 10am – 12 noon

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