10/22/2014

SHOULDER PRESS

5X2 @ 80%, 3X3 @ 80%


imageMETCON: (TIME)

3 ROUNDS OF:  15 HR pushups, 10 pullups, 5 deadlifts (250/175)

3 ROUNDS OF: 15 Toes 2 Bar, 10 burpees, 5 deadlifts

3 ROUNDS OF:  15 Wall balls, 10 box jumps (24/20), 5 deadlifts  

10/21/2014

 

SNATCH

6X2 (full snatch from floor)

METCON:

Benchmark surprise

10/20/2014

Front Squat – 5×5

Metcon: (Weight)

Alternating Every Minute on the Minute for 15 Minutes:

Min 1- 12 Kb swings (70/53)

Min 2- 9 HSPU

Min 3- 6 Thrusters (135/95)

image

 

10/18/2014

METCON: (AMRAP- Rounds and Reps)

AMRAP in 20 minutes:

1 clean&jerk(155/115), 1 round of cindy

2 c&j, 1 round of cindy

3 c&j, 1 round of cindy

4 c&j, 1 round of cindy

…………ETC

*Full squat clean

*Cindy= 5 pullups, 10 pushups, 15 squats

10/17/2014

SKILL WORK – chose your weakest link below and work on it:

kipping pullups: 5 x 8, rest 1:30 between sets

Strict handstand pushups: 5 x 5, rest 1 minute between sets

Double unders: 5 x 30, rest 30 seconds between sets

METCON: (Time)

“Death by wall balls”

Every minute on the minute: Begin with 1 wall ball shot. Increase by 1 rep each minute. The workout continues until you cannot complete the necessary amount of reps within the minute.

min 1 – 1 rep

min 2- 2 reps

min 3 – 3 reps…….etc

min 20 – 20 reps

10/16/2014

Clean & Jerk: 6×1

Snatch Balance: 6×2

METCON: (Time)

3 rounds:

30ft OH walking lunge w/plate

20 pushups

10 burpees

 

image

10/15/2014

SHOULDER PRESS:

6X2 @80%, 2X3 @80%

METCON: (AMRAP- REPS)

Amrap in 7 minutes: ascending ladder

2 Deadlift (225/155)

2 Box jump (24/20)

4, 4, 6, 6, 8, 8, etc……

Rest 3 minutes

3 Rounds for time:

10 Shoulders to overhead (155/115)

10 Toes 2 bar

10/14/2014

HANG SNATCH: 6X2

METCON:

Benchmark Surprise

10/13/2014

Back squat:

3 reps @ 55,65,75,85%x4

METCON: (Time)

3 rounds:

5 power cleans (155,115)

20 double unders

5 front squats (155/115)

20 double unders

10/11/2014

METCON: (AMRAP- Reps)

Amrap in 20 minutes: Double ladder

Bear complex 1-2-3-4-5-6-7-8-9-10

Burpees 10-9-8-7-6-5-4-3-2-1

*Bear complex = clean+front squat+press+back squat+press 

Rx’d weight: Male=135, Female=95