Author Archive

Sept 9th

Posted by:

Partner “DT

5 rounds for time of:
155/105 pound Dead-lift, 12 reps
155/105 pound Hang power clean, 9 reps
155/105 pound Push jerk, 6 reps

Notes: Partner 1 will complete a round of “DT” [12 Dead-lifts, 9 Power Cleans, 6 Push Jerks] then rest, Partner 2 complete a round of DT then rest; they will go back a fourth until each athlete has completed 5 rounds. They will share a bar!

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Sept 9th

Posted by:

Partner “DT

5 rounds for time of:
155 pound Dead-lift, 12 reps
155 pound Hang power clean, 9 reps
155 pound Push jerk, 6 reps

Knees Out!!

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Sept 6th

Posted by:

“Booty Me Down, I’ll hate you Saturday night!!!”

Strength: Dead-lift

6, 4, 4 @ 75%, 80%, 85%

*Then*

200 meter walking lunges with 10lb or 15lb plate.

*15 minute cutoff!*

Knees Out!!! :-)

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Sept 5th

Posted by:

Get outta your freakin head!”

1k row sprint or 800 meter run sprint (Old 800 meter route!! It’s more like 1000 meters!)

*Then*

6 Minute Cutoff

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Sept 4th

Posted by:

“Umm, What’s a Snatch?!?!?!”

*Snatch Skill Work*

Then

 EMOM for 20 minutes:

3 snatches at 70-80% of 1RM on odd minutes  &

35 DU on even minute

Knees Out! :-)

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Sept 3rd

Posted by:

“Where are the chems, I need more chems!!”

Strength: Strict Press

6, 4, 4 @ 75%, 80%, 85%

 4 minute AMRAP
6 Toes to Bar
11 Slam-balls
*1 minute rest*

4 minute AMRAP
2 tire flips
8 Push-Ups
*1 minute rest*

4 minute AMRAP
1 rope climb
8 No “Push-Up” Burpees

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Sept 2nd

Posted by:

Happy Labor Day!!!

“Aye, Knees Out Homies!!!”

3 rounds of:

Wall-balls, (20/14)

Kettle-Bell Swings (54/35)
Box Jumps, (24/20)
Barbell Roll-outs (75/65)
Row (Calories)

1 minute at each station; max effort! :-)

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5-24-2013

Posted by:

“Close. Your.. Eyes…”

 

*10-15 minutes of Squat Rehab*

 

For time:

Rx:

600 meter sprints

30 Burpees

30 Dumbbell Snatch (15 each arm)

400 meter sprints

20 Burpees

20 Dumbell snatch (10 each arm)

200 meter sprints

10 Burpees

10 Dumbell snatch (5 each arm)

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5-23-2013

Posted by:

“Let me take care of you”

 

*shoulder mobility work*

 

10 minutes of strength training: Strict-Press / 10@65, 8@70, 8@75

 

10 minutes of EMOM of:

Rx:

5 Push-press (115/75)

20 DU’s

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5-23-2013

Posted by:

“I’m your Gladiator”
Strength training, Dead-lift: 10@65%, 8@70%, 8@75%
*Regionals Event 4*
Rx:
21, 15, 9
Heavy Dead-lift (select your own weight-moderately heavy)
Box Jumps (30, 24)
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5-22-2013

Posted by:

“I’m your Gladiator”
*Regionals Event 4*
Rx:
21, 15, 9
Heavy Dead-lift (select your own weight-moderately heavy)
Box Jumps (30, 24)
Cheers!
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5-21-2013

Posted by:

“B-613”

*30 minute Cutoff*

Partner Chipper (Teams of 2, one person working at a time)

Rx:

800 meter run cash- in (Run together)

-then-

100 V-Up

90 Slam Balls (20/15)

80 Wall balls (20/14)

70 hand release push-ups

50 C2B Pull ups

40 Russian twist (Both partner must perform 40 Russian twist, tapping the mat on both side with hands)

30 T2B

200 meter sand bag lunge

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5-21-2013

Posted by:

“B-613”

*30 minute Cutoff*

Partner Chipper (Teams of 2)

Rx:

800 meter run cash- in (Run together)

-then-

100 V-Up

90 Slam Balls (20/15)

80 Wall balls (20/14)

70 hand release push-ups

50 C2B Pull ups

40 Russian twist (Both partner must perform 40 Russian twist, tapping the mat on both side with hands)

30 T2B

200 meter sand bag lunge

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5-20-2013

Posted by:

“The White Hat”

*10 minutes of Mobility Work*

Rx:

7 minute AMRAP

10 Kettle-bell SDHP (53/35)

10 Kettle-bell Swings (53/35)

10 Goblet squats (53/35)

-1 minute rest-

7 minute AMRAP

250 meter row

7 HSPU

7 minute AMRAP

-1 minute rest-

20 Abmat Sit-ups

20 DU’s

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5-17-2013

Posted by:

“Hey.. it’s 15 minutes of werk… *jersey voice*”

 

*OHS Skill work*

15 minute AMRAP:

Rx:

200 meter sprint

15 OHS (95/65)

10 burpees box jump overs (24/20)

5 C2B

 

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