June 18, 2013

Wednesday 19 June 2013

Warm-up

Double under progression exercise

 

Strength

Split Jerk: 7×3

*work up to a 3 rep max

 

Conditioning

For time:

20 hand stand push ups (scale: plate progression hand stand push ups, 10 wall walks, inverted box push ups)

30 double unders (scale: 90 single unders)

2 rope climbs (scale: 3 rope pulls for every rope climb, towel pulls)

20 ring dips (scale: band assisted ring dips, box dips, dips along the short black wall)

30 double unders

3 rope climbs

20 push ups (scale: box push ups)

30 double unders

4 rope climbs

 

****YOGA WITH SARAH 7:30PM

good food bad food

 

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June 18, 2013

Tuesday 18 June 2013

Strength:

pause front squat + 1 high hang clean: 7×1

*pause for 3 seconds at the absolute bottom of your front squat then, without dropping the bar, perform a high hang clean. Work up to a 1 rep max.

 

Conditioning:

4 rounds for time of:

15 toes to bar (scale: knees to elbows, knee tucks)

10 snatch grip deadlifts 185/125 (scale: 155/115, 135/95, 115/75, bar weight)

Run 400m

??????????

 

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June 16, 2013

Monday 17 June 2013

Strength:
15 minutes to work up to a 1 rep max snatch balance
-then
Every minute on the minute for 5 minutes perform 2 snatches at 75% of your 1 rep max snatch balance.
*these are full squat snatches.

Conditioning
10 minute AMRAP:
7 push press 135/95 (scale: 115/75, 95/65, 75/55, bar weight)
10 burpees
12 chest-to-bar pull ups (scale: regular kipping pull ups, band assisted pull ups)
*the bar comes from the ground on push press

??????????

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June 15, 2013

Sunday 16 June 2013

“Randy”
75 reps Power Snatch 75#

****YOGA 4:30pm

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June 14, 2013

Saturday 15 June 2013

****Bring a friend to WOD Saturday 9:30am

5 rounds for time:

15 Sit-ups

15 Jumping Squats

15 Push-ups

15 Burpees

****For all of those who had 6 or 12 visit Groupons; they are expired effective today June 15th.  If you do not have a scan card please see Michelle or Sarah to sign up for membership.

****For all those not scanning in for your classes please do so! 

??????????

 

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June 14, 2013

Friday 14 June 2013

Strength: 1 and 1/4 front squats: 5×2

*descend all the way to rock bottom then come up a forth of the way then back down to rock bottom before assessing all the way back up. There is no pause at the bottom.

Conditioning: “Elizabeth”

21-15-9 reps of:

Cleans 135/95 (scale: 115/75, 95/65, 75/55, bar weight)

Ring dips (scale: band assisted ring dips, bar dips on GHD, box dips)

*cleans can be any style

??????????

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June 12, 2013

Thursday 13 July 2013

Strength:
Behind the neck push press: 5×5
*this is a snatch grip push press. All heavy sets. Last set should be a 5 rep max

Conditioning:  This is an all out sprint.
5 rounds for total time of:
25 jumping lunges
12 kettle bell snatches 72/53 (scale: as needed but heavy)
Rest 1:1
*do an equal number of kettle bell snatches with both arms each round.

Burpee park

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June 11, 2013

Wednesday 12 June 2013

Strength:

3 position clean + 1 push jerk: 7×1

*positions same as snatch. On the last clean perform 1 push jerk.

Conditioning:

4x800m run Rest 1:1

*record your total time

??????????

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June 11, 2013

Tuesday 11 June 2013

Strength:

Tempo back squat: 5×2 @ 60-70%

*pause 3 seconds at absolute rock bottom.

Conditioning: For time:

10 toes to bar

5 dead lifts 225/155 (scale: 205/145, 185/135, 155/115 or 70% of 1RM)

30 box jumps 24″/20″ (scale: box you normally use)

15 toes to bar

10 deadlifts

20 box jumps

20 toes to bar

15 deadlifts

10 box jumps

??????????

 

 

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June 10, 2013

Monday 10 June 2013

Strength:
3 position snatch: 7×1
*the first position is at mid-shin with the bumpers about 2″ off the floor.

The second position is a hang snatch which is right above the knee.

The third position is a high hang which is mid thigh.

Perform a full squat snatch at every position at a heavy weight without dropping the bar.

Work on form until it is nearly perfect at every position before increasing weight.

Conditioning:
1 minute max effort ring dips (scale: band assisted ring dips, bar dips on GHD, box dips)
-then (no rest)
12 minute AMRAP
12 overhead squats 95/65 (scale: 75/55, 65/45, bar weight)
10 bar facing burpees
30 double unders (scale: double under attempts, 90 single unders)
-then (rest 1 minute)
1 minute max effort ring dips
*your score is your rounds on the AMRAP and the total number of dips performed

??????????

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