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Tuesday 01 September 2015

8/31/2015

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SKILL TRANSFER EXERCISES:

1. Snatch Push Press
2. Overhead Squat
3. Snatch Balance without a dip
4. Snatch Balance with a dip

Weightlifting
Snatch Grip Deadlift + Power Snatch + Overhead Squat + Snatch Balance + Snatch (1RM)

1 Rep =
1 Snatch Grip Deadlift
1 Power Snatch
1 Overhead Squat
1 Snatch Balance
1 Snatch
Work up to a 1RM of the complex for 15 Minutes.

WOD
Metcon (AMRAP - Reps)
12 Minute AMRAP:
Snatch Grip Deadlift + Power Snatch + Overhead Squat + Snatch Balance + Snatch
*Take 70-80% of 1RM. Complex is 1 Rep.
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Monday 31  August 2015

8/30/2015

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A. 
Paused Front Squats (3 count pause in bottom, no bounce to stand): 
1X3@70%, 
1X3@75%, 
1X3@80%, 
1X2@85%, 
1X1@90% – based on 1rm Front Squat, rest 90 sec.

then                                                           

B.                                                                                               
"Annie" (Time)
50-40-30-20-10 
Double-unders 
Sit-ups    
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Sunday 30 August 2015

8/29/2015

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Go to the Mobility class                

-or/ and- 

A.
Mobility and Maintenance
* Choose 1-2 Thoracic Mobility Drills from Kelly Starrett’s Mobility WOD and spend 5-10 minutes with them.
* Choose 1-2 Upper Extremity Mobility Drills from Kelly Starrett’s Mobility WOD and spend 5-10 minutes with them.
* Choose 2-3 Lower Extremity Mobility Drills from Kelly Starrett’s Mobility WOD and spend 10-12 minutes with them.

B.
Nutrition Preparation
* Ensure that you have quality foods prepared in the appropriate quantities to fuel your efforts for the remainder of the week.

C.
Mental Restoration
* Different for everyone – could be meditation or could be gathering with friends; the key is to engage in activities that make your life full and help you recharge your batteries.

D.
WOD and Open gym at Weilimdorf.
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Saturday 29 August 2015

8/28/2015

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Partner Day                                                         

In teams of two, AMRAP in 30 minutes of:
400 Meter Run
20 Pull-Ups
30 Wall Ball Shots (20/12 lbs.)

Team members will alternate tasks, with only one member working at any one time. Thus, Partner A will run 400 meters, Partner B will perform 20 Pull-Ups, Partner A will perform 30 Wall Ball Shots, and Partner B will run 400 meters – and so on for 30 minutes.
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Friday 28 August 2015

8/27/2015

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FRIENDS DON’T LET FRIENDS CHERRY PICK...
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Thursday 27 August 2015

8/26/2015

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Every 4 minutes, for 24 minutes (6 sets):
Row 250 Meters (or Run) 
15 Kettlebell Swings ("Murican" 1/1.5)
10 Dumbbell Push Press (10kg/20kg)                                                                                                                                                           
Record times, best time is your score for the day. 
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Wednesday 26 August 2015

8/25/2015

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A.
Every minute, on the minute, for 9 minutes:   (3 Rounds)
Minute 1 – Supine Ring Rows x 8 reps @ 2111
Minute 2 – L-Seated DB Press x 8 reps @ 2011
Minute 3 – Tempo Push-Ups x 10 reps @ 1111

B.
Every minute, on the minute, for 21 minutes:
Minute 1 – 10-15 Kettlebell Swings (1/1.5)
Minute 2 – 8 Burpee Box Jump-Overs
Minute 3 – 10 Toes to Bar
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Tuesday 25 August 2015

8/25/2015

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A.
2 sets of:
Goblet Squat x 6 reps @ 2011 (1/1.5)
Rest 45 seconds
Turkish Get-Ups x 2 each arm (1 p / 1.5 p)
Rest 45 seconds
Hollow Hold or Rock x 60 seconds
Rest 45 seconds

B.
For time:
Run 500 Meters
15 Strict Pull-Ups (or appropriate scale)
40 Walking Lunges with KB or DB (1.5/2 pood)
15 Strict Pull-Ups (or appropriate scale)
Run 800 Meters
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Monday 24 August 2015

8/23/2015

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Picture
A. 
Three sets of:
Push Press x 6-8 reps (50%-60%)
Rest 60 seconds
Side Plank x 30-45 seconds each side
Rest 60 seconds
Single Leg Hip Bridge x 6-8 reps each leg @ 3011
Rest 60 seconds
                                                   
B. 
AMRAP 9 minutes of:
9 Burpee Box Jump-Overs or Step-Overs
9 Push Presses
9 Ring Dips or Stationary Dips 
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Friday 21 August 2015

8/20/2015

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Picture
MITTE & WEILIMDORF

Technique Review

10 rounds:
4 Burpee Wall Balls
3 Cleans (35/50)
2 Front Squats 

1 Shoulder to OH 

ADV:  (50/70) 
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