July 15, 2014

A.

Every minute on the minute, for 20 minutes

Odd - Toes to Bar x 5 reps

Even - Strict Handstand Push Up x 6 reps

B.
Power Clean

70% x 3

75% x 3

80% x 3

3RM

C.

Overhead Squat

70% x 3

75% x 3

80% x 3

3RM 

D.

3 Rounds, Each For Time Of:

7 Shoulder to Overhead (165 lbs/105 lbs)

50 ft. Front Rack Walking Lunge (165 lbs/105 lbs)

100 ft. Shuttle Sprint

2 Rope Climbs

-rest 3 minutes


Hey, start commenting with your numbers again. Or you won't like me Friday...

July 14, 2014

A.

3-Position Snatch (floor, below knee, above knee)

60%

65%

70%

75%

80%

max 

B.

Snatch Pull - 100% (of sn) x 3 x 4

C.

Back Squat 

70% x 5

75% x 5

80% x 5

5RM 

D.

As many rounds and reps as possible, in 8 min:

10 Hang DB Snatch (70 lbs/ 50 lbs)

25 Double Unders

*switch hands every round

 

July 11, 2014

A.

Front Squat - 75% x 3 x 5 

B.

Push Press - 75% x 5 x 5 

C.

"Aerboic Death"

For Time:

1 Mile Run

2000m Row

150 Cals on AirDyne

You can do it in any order you'd like. But, you must complete one single modality before you move on. 

Also, if you are not here today, don't worry, I will be making sure you make this up when you get back.

July 9, 2014

A.

3-Position Clean (floor, below knee, above knee) + Jerk 

60%

65%

70%

75% x 3 sets 

B.

Clean Pull 

95% (of cln) x 3 x 2

100% x 3 x 2 

C.

5 Rounds For Time:

 5 Shoulder to Overhead (185 lbs/125 lbs)

50 Double Unders

July 8, 2014

A.

Every minute on the minute, for 20 minutes

Odd - Toes to Bar x 5 reps

Even - Strict Handstand Push Up x 5 reps

 

B.

Power Clean - 75% x 3 x 5 

C.

Overhead Squat - 75% x 3 x 5

 

D.

For Time:

50 Pistol Squats

7 Muscle Ups

20 Hang Cleans (175 lbs/115lbs) 

7 Muscle Ups

50 Pistol Squats

July 7, 2014

A.

3-Position Snatch (floor, below knee, above knee)

60%

65%

70%

75% x 3 sets 

B.

Snatch Pull 

95% (of sn) x 3 x 2

100% x 3 x 2 

C.

Back Squat 

75% x 5 x 5 

D.

2 rounds for times of:

800m Run

 50 Pull Ups

-rest 5 minutes

Upcoming competitions that you NEED to be considering

Hell of the West Qualifiers (Everyone WILL sign up. If you don't I'll be having a word with you)
Vegas Fit Wars - October 3/4
Fitness Elevated - TBD
Retro Games - September 26/27 (registration is open now. It sells out quickly, so I suggest getting on it)
Fall Fit Team Challenge - October 12

July 2, 2014

A.

3-Position Clean (floor, below knee, above knee) + Jerk 

 60%, 65%, 70% x 4 sets 

B.

Clean Pull

90% (of clean) x 3 x 2

95% x 3 x 2 

C.

4 sets for times of:

500m Row

20 Chest-to-Bar Pull Ups

400m Run

-rest 3 min