10/2/2014

STRENGTH:

Hang snatch – 8×2

Front Squat – 4×6


METCON: (AMRAP- ROUNDS AND REPS)

Amrap in 7 minutes: ascending ladder

2 wall balls, 2 power clean

4 wall balls, 4 power clean

6 wall ball, 6 power clean……etc

 

 

 

 

10/1/2014

DEADLIFT: image

3-3-3-2-2-2-1-1-1

METCON: (TIME)

100 Thrusters (95/65)

* Top of every minute perform 5 Burpees until amount is completed

 

9/30/2014

METCON:(TIME)

4 rounds for time:

Run 400 meters

20 alternating pistols

 

9/29/2014

Strength:

Back squat- 2×5 @ 75%, 3-2-1-1

 

METCON: (TIME)

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

Handstand pushup

*After each round of hspu perform 1 legless rope climb

 

9/27/2014

SKILL:

Toes 2 bar


METCON: (TIME)

Start: 75 Double unders

4 Rounds of:

7 Deadlift

5 Hang power clean

3 Shoulders 2 overhead

Finish: 75 Double unders

Rx’d weight = 155/115

9/26/2014

STRENGTH:

Front squat- (tempo/hold)

3-3-3-2-2-2 (3 sec descent/3 sec hold)



 Strength:

strict pullup – 4 x max reps

ring dips – 4 x max reps

Perform movements back to back as a superset. Rest 2 minutes after each set



METCON: time

run 800 meters

rest 2 minutes

run 400 meters

rest 1 minute

run 200 meters


 

9/25/2014

STRENGTH:

Power clean+push-press+split jerk  (1+2+1) x 5

Snatch from blocks(above knees) + overhead squat (1+2) x 5

Muscle snatch – 4×4

image

9/24/2014

SKILL:

Handstand pushup


 METCON: (TIME)

Rope climb: 5-4-3-2-1

After each round of rope climbs: 

3 thrusters, walk 10 yards w/bar overhead

2 thrusters, walk 10 yards w/bar overhead

1 thruster

 

 rx’d weight = 135/95

9/23/2014

Skill:

snatch


METCON:

“HELEN”

3 rounds of:

run 400 meters

21 Kb swings (53/35)

12 pullups

 

9/22/2014

STRENGTH:

Back squat – 6×4


 

METCON: (weight)

EMOM x 12 -

1 power clean

1 hang clean

4 front rack lunges

6 burpees

RX’D Weight for barbell movements = 115/80