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Tuesday 30 August 2016

8/30/2016

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A.1.:
Bench Press
(3 x 8)

heaviest possible reps with maximal speed, rest 90 sec. between A.1. & A.2.

A.2. :
Chest-To-Bar Pull-ups
(3 x ME)

 rest 90 sec.

B.:
Helen

3 Rounds for time of: 
400m Run 
21 Kettlebell Swings, 53# / 35# 
12 Pull-ups

Compare score to 18 July.
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Monday 29 August 2016

8/28/2016

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A.1.:
Paused Front Squat
(4x3 @ 80% of 3rm FS)

rest 60 sec between A.1. and A.2.

A.2.:
Handstand Push-ups
(4 x 8 )

rest 60 sec before moving back to A.1.
If you can perform Strict HSPU, go strict before moving to kipping.

B.:
For Time:
12 Muscle-Ups (Ring or Bar)
24 OHS 50/35kg
400′ KB Farmers Carry 32/24kg (1 KB in each hand)
24 OHS 50/35kg
12 Muscle-Ups (Ring or Bar)

Mod for Muscle Ups= 2 Ring Rows & 2 Ring Dips
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Thursday 25 August 

8/25/2016

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A: Take 20 minutes to work on gymnastics weaknesses.

Handstands/ walks/ pushups 
Shoulder taps
Muscle up progressions
Pistol progressions

B:
4 Rounds for Time
12 OHS (60/40)
12 Toes to Bar 



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Wednesday 24 August

8/24/2016

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A: Front Squat (4 x 4 @85% of last weeks 4RM)

B : Metcon (AMRAP - Rounds and Reps)
AMRAP 15 minutes:
7 Hang Cleans (60/40)
7 Jerks (60/40)
30 Double Unders
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Tuesday 23 August 

8/23/2016

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A. : Front Rack Step Ups (3 x 8 each leg (alternating))

B.1.: Metcon (AMRAP - Rounds and Reps)
AMRAP in 3 mintues:
3 Deadlift (120/90)
3 Bar facing Burpees

--rest 3 min., then

B.2. : Metcon (AMRAP - Rounds and Reps)
AMRAP in 3 minutes:
3 Deadlifts (100/70)
3 Bar facing Burpees

--rest 3 min., then


B.3. : Metcon (AMRAP - Reps)
AMRAP in 3 minutes:
Bar facing Burpees
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Monday 22 August 

8/22/2016

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A. : Back Squat (5RM)

B.: Metcon (Time)
3 RFT:
400 m run
15 Knees to elbows
15 KB Snatches L-arm(24/16)
15 KB Snatches R-arm(24/16)
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Friday 19 August 2016

8/18/2016

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A.:
Snatch Grip Deadlift
(Take 15 min. to find todays 5RM)

B.:
Snatch Grip Deadlift
(3 x 5 @85% of Par A)

C.:
6 Rounds :
Against a 90 sec running clock perform:


10 Hand release Push ups
5 Ground to Overhead (70/45)
Max Double Unders
rest 90 secs

Score is the round with LOWEST amount of Double Unders completed.
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Thursday 18 August 2016

8/18/2016

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A.:
Clean and Jerk
(EMOM 8 min. 1 rep @ 75%)

Focus on perfect form.  Should be fairly easy to move through this.  Mobilize between reps to keep moving.  Today is meant to be an easier day.  If you have worked out all week, you should be fatigued.  But if you haven't and feel like pushing the weight.  Feel free.. Get dem gainz, bruh!!

B.:
For time:
400 m run

3 rds:
10 ring dips
10 HSPU
16 KBS (24/16) ---American

400 m run

3 rds:
10 pull ups
20 push ups
30 Air Squats

400 m run

Post WOD work
For Mitte: (if time permits, do it)
3 x 20 Death March

For Weilimdorf: (if time permits, do it)
3 x 10 Klokov Back Ext  (GHD, Barbell behind the neck)

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Wednesday 17 August 2016

8/16/2016

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A. :
BTN Push Press
(5 x 3 @ 85% 1RM Push Press)

B.:
Front Squat
(4 rep Max)

15 min to find today's 4RM Front Squat

C. :
For time:
800 m run
30 Power Cleans (70/45)
100 Double Unders
50 Abmat sit ups

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Tuesday 16 August 2016

8/15/2016

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A:
Snatch
(EMOM 10 min. 1 rep @80% 1RM)

Athletes should begin with 80%.  Try to finish the EMOM with that weight.  If it feels good, go up slightly.

B.:
Bent Over Row
(4 x 8 @ 70% Clean 1RM)

C.:
For time:
10 Man Makers
8 Pull ups
6 Man Makers
4 Pull ups
2 Man Makers
4 Pull ups
6 Man Makers
8 Pull ups
10 Man Makers

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