SATURDAY (1-21-17)

In a team of 3 rotating after every full round complete a 45 minute AMRAP of:
– 15 Calorie Row
– 12 Overhead Squats (95/65)
– 9 Toes-to-Bar
– 6 Clean and Jerks (135/95)
– 3 Bar Muscle-Ups

* Your team will have 2 bars preloaded.
* One athlete will complete a full round while the other two rest.

FRIDAY (1-20-17)

(A)
Complete 3 steady paced rounds of:
– 100M Run
– 10 Thrusters (75/55)
– 10 Burpees (to 6” target, touch with both hands)

* Picked a steady pace and stick with it. Work on your breathing.

(B)
Working your weakest Olympic lift complete:
5 x 1 @ 80-90%

* Build across to a heavy single if feeling good.

(C)
EMOM x 8 minutes complete:
– 1 Front Squat

* Use a rack.
* You choose the weight to use.

(D)
For Time Complete:
– 400M Run
– 20 Squat Snatches (95/65)
– 400M Run
– 15 Squat Snatches (115/75)
– 400M Run
– 10 Squat Snatches (135/95)
– 400M Run
– 5 Squat Snatches (155/105)

* Change you own weights and use clips.

Kim-tastic

WEDNESDAY (1-18-17)

(A)
For Time Complete:
– 30 Bar Facing Burpees
– 15 Power Cleans (Rx=185/120) (Rx+=225/155)
– 12 Front Squats
– 9 Shoulder-to-Overhead

* Scale to 70% of your 1RM Clean and Jerk if needed.

(B)
Deadlifts
5 x 3

* You choose the weight to use.

(C)
Optional Gymnastics Development Work:
Handstand Push-Ups
5 x 10

* Rest as needed in between sets. Remember to reach your heels up the wall.

(D)
For Time Complete:
– 1,000M Row
– 50 Double Unders
– 750M Row
– 50 Double Unders
– 500M Row
– 50 Double Unders
– 250M Row
– 50 Double Unders

TUESDAY (1-17-17)

(A)
Every :30 seconds x 6 minutes complete:
– 1 Power Snatch

* Go as heavy as you can without misses.

(B)
Gymnastics Skill Development:

** Rx+ = starting at 1 and then adding a rep with exactly a :30 second break in between full unbroken sets complete as many sets as you can of Ring Muscle-Ups (stop at 12 if you get there).
Example: 1 Ring Muscle-Up, :30 second break, 2 Unbroken Ring MU’s, :30 second break, 3 Unbroken Ring Muscle-Ups, :30 second break, etc.

** Rx = Every :30 seconds x 6-8 minutes complete 1-2 Ring Muscle-Ups.

** Scaled = Spend some time working on Ring Muscle-Up skills/drills (grip, pulls, turnovers, etc).

(C)
Complete a 10 minute AMRAP of:
– 5 Chest-to-Bar Pull-Ups
– 5 Toes-to-Bar
– 100M Sprint

What a motley crew!

MONDAY (1-16-17)

(A)
1 Mile Run

(B)
(1b)
Squat Cleans + Split Jerk
4 x 1.1.1 + 1 @ 70-75%

* Take your time and build up to 70%. Then for your working sets complete 3 Squat Clean singles followed by a Split Jerk on your last rep.
* Try and get back on your bar quickly after each Squat Clean rep (reset well though). Rest as needed in between sets.

(2b)
With a partner, alternating every rep, complete a 3 minute AMRAP of:
– Power Clean and Jerk (165/110)

(C)
Back Squats
1 x 10 @ 60%
2 x 10 @ 70%

(D)
Task Priority “Fight Gone Bad”
3 Rounds, each for time of:
– 25 Wall Ball Shots (20/10’,14/9’)
– 25 Sumo Deadlift High-pull (75/55)
– 25 Box Jumps (24/20, Rx is a jump)
– 25 Push Press (75/55)
– 25 Calorie Row
*Rest 1 minute after each round.

Brian

SATURDAY (1-14-17)

(A)
Complete a 5 minute AMRAP of:
– 5 Toes-to-Bar
– 1 Snatch (135/95)
– 5 Toes-to-Bar
– 2 Snatches
– 5 Toes-to-Bar
– 3 Snatches
…continue adding 1 rep to the Snatches until time expires.

* Score is total reps completed.

(B)
In a team of 2 complete:

– 50 Air Squats (each)
– 50 Shoulder-to-Overhead (135/95, divide reps)

* Break down the bar and carry your bumper plates (1 each) 200M together with your partner.
– 50 Air Squats (each)
– 50 Hang Power Cleans (same weight, divide reps)

* Unweighted 400M Run together.

* 2 Rounds

FRIDAY (1-13-17)

(A)
Complete:
– 800M Run
– 30 Unbroken Wall Balls (20/10’, 14/9’)

* If you break your Wall Balls (or stop at any point) complete a 100M “penalty” run.
* Work on your rhythm, breathing, and pacing. Don’t hold your breath during the Wall Balls!

(B)
(1b)
Squat Snatch
2 x 1 @ 60%
2 x 1 @ 70%
3 x 1 @ 80%

(2b)
Squat Clean and Split Jerk
2 x 1 @ 60%
2 x 1 @ 70%
3 x 1 @ 80%

(C)
Front Squat
3, 2, 1, 1, 1, 1

* You choose the weights to use based on feel.

(D)
For Time Complete:
– 15 Burpee Box Jump-Overs (24/20)
– 30’ Front Rack Walking Lunge (115/75)
– 15 Chest-to-Bar Pull-Ups
* Rest 2 minutes.
* 4 Rounds.

Registration for the Open starts today!!

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