Saturday April 2, 2016

Pre-Conditioning

EMOM x 5

Seconds 0-50 - Slow Row

Seconds 50-60 - Fast Row

Chad Vaughn Olympic Warm-Up - 2 Rounds

Round One - Empty Barbell or PVC

Round Two - Empty Barbell or 65/45

Complex is as follows:

5 Good Mornings

5 Back Squats

5 Elbow Rotations*

5 Front Rack Strict Presses

5 Overhead Squats

5 Stiff-Legged Deadlifts

5 Front Squats

Mobility

T-Spine Mash

Spend 2:00 on a foam roller working overhead range of motion. Pin the foam roller to the ground with your upper back, and work large sweeping motions with a locked out arm. Work the limits - overhead and down by the waist.

Banded Shoulder Distraction

Spend 1:00 on each shoulder. Loosen up the lats here for a better overhead position.

2016 Masters Qualifiers + 2017 Open Athletes

Skills

1. Clean Skill

On the Minute x 10 - 2 Tall Hang Power Cleans (20-30% of 1RM Clean)    65#

This is a drill used to dial in positioning and speed on the barbell.

Stand tall with the bar and find a small dip, where the bar is just below the hip. Keep your torso vertical, with your shoulders stacked right on top of the hips.

With a fast and aggressive extension of the knees, pull yourself beneath the bar (as opposed to pulling the bar up). Catch just above parallel. Footwork is key on the catch - keep your feet from jumping out wider than your squat stance, and get your hips back and down.

Weight is very light here, with speed and positioning being the focus point.

2. Push Jerk Skill

OTM x Minutes 1-5 - 3 Tall Jerks (20-30% of 1RM Push Jerk)  45#

OTM x Minutes 6-10 - 2 Pausing Push Jerks (30-40% of 1RM Push Jerk)    65#

These two drills will improve our positioning overhead.

On the Tall Power Jerks - Knees locked out, and get as high as you can on your toes. With the bar starting in the front rack position, quickly and aggressively drive yourself beneath the bar into the power catch, or your normal push jerk catch, position. Fast elbow lockout is a must here - be aggressive with your punch out. This builds speed beneath the bar on the push jerk. 

On the Pausing Push Jerks, pause for a full second on both the dip, and the catch, of the push jerk. This gets us comfortable hitting these key positions in the movement.

1. Clean and Jerk

6 Sets, On the 90 second:

Power Clean + Power Clean + Push Jerk

Set 1 - 65%   165

Set 2 - 70%    180

Set 3 - 75%    195

Set 4 - 70%    180

Set 5 - 75%    195

Set 6 - 80%    205

Here is our chance to confirm the movement patterns we trained in our skill portion today. Key focus points:

1. Speed of your third pull on the cleans (speed beneath the bar), into a strong power catch position with the elbows fast and high.

2. Aggressive punch out on the jerk.

2. Conditioning

If you don't have a team available to you, do this workout solo:

75 Calorie Bike, 60 Calorie Row, 45 Box Jumps, 30 CJ, 5 Rope Climbs

16:23      clean and jerks were brutal  took a long time. Might have pushed toonhardon the row

3. Midline

2 "Supersets" of:

20 GHD Sit-Ups

30 Hip Extensions

20 Abmat Sit-Ups

30 Banded Good Mornings

Not for time, but move from movement to movement with a purpose.

​Rest 2:00 between sets.

From <https://mail.google.com/mail/u/0/#inbox/153d444f21e2b04d>

Thursday March 31, 2016

A. Snatch Balance
     - Worked up to heavy single - 195#. Felt good
     - EMOM for 10:00 @ 165#

B. 3 Sec. Pause Overhead Squat, 5 sets x 2 reps
     - 175# all sets

C. Power Snatch + Hang Squat Snatch
     - 10 sets. Worked up to 135#

D. 2 sets of
     20 Pull-ups
     30 Push-Ups
     40 Sit-ups
     50 Squats

Pull-ups unbroken first round then 10-10 second round. Butterfly pull-up technique was weak today

Wednesday March 30, 2016

5 Rounds
400M Run
20 DB Snatch @ 45#
15 Burpees

Monday March 28, 2016

10 Rounds of

15 Cal Assault Bike

15 Box Jumps

15 70# KB Swing - Russian

24 minutes. Did this as a recovery piece and stayed at aerobic pace

Sunday March 27, 2016

Crossfit Open Workout 16.5

21-18-15-12-9-6-3

Thrusters @ 95#
Bar Facing Burpees

Time: 12:11. Big improvement from 2014 (15:13). Pacing made a huge difference. But round of 12 was as miserable as I remembered!! I feel like that round is really the heart of the workout. Another big factor is what pace you're able to maintain on the burpees. The thrusters are actually the "easy" part of the WOD if you know how to break them up!!

Splits

Rd. 1: 9-7-5
2: 8-6-4
3: 8-7
4: 6-6
5: 9
6:6
7:3

Saturday March 26, 2016

5 Rounds for time

400M Run
15 Bar facing Burpees
15 Sit ups
15 70# KB Swings

About 16 mins or so

Friday March 25, 2016

Did 30 min. AMRAP at work just to get a sweat on....

30:00

30 Cal Row
15 Box Jumps
30 Double Unders
15 Push-Ups
400M Run
15 KB Swings

Thursday March 24, 2016

A. 2 Position Snatch(Mid thigh/Above Knee), 1 rep x 6 sets, rest as needed between sets.
     - Worked to 135#
B. Clean and Jerk Cluster, 1.1 x 4 sets, rest as needed between sets.
Percentages go by feeling on how you feel for the day
     - 205#
+
C. 3 Rounds for time of the following:
15 Kipping Handstand Push-Ups
Row 400 Meters
15 Box Jumps
Row 400 Meters
     - First set of HSPU unbroken. After that did 8-4-3

Tuesday March 22, 2016

A. Front Squat, work to a heavy set of 2 with 40 lbs of chains, rest as needed between sets.
      - Worked up to 255# (including chains)
B. Power Clean Touch N Go Repetitions, 3 reps @ 65% x 6 sets, rest 45 seconds between sets.
     - 185#
C. Power Snatch, on the minute, every minute x 8 minutes, 2 reps @ 65%.
     - 125#
+
D. Complete the following for time of:
15 Shoulder to Overhead @ 115/75 lbs
30 Cal Row
100 Double Unders
30 Cal Row
15 Shoulder to Overhead @ 115/75 lbs
      - 5:14. Did pretty well on this. STO's were unbroken and Double Unders were virtually unbroken. Had one brief miss at 19 reps. Rows were at about 1300/1400 pace.

Monday March 21, 2016

Crossfit Open Workout 16.4

AMRAP 13:00 of...

55 Deadlift @ 225
55 Wall  Balls @ 20#
55 Cal Row
55 HSPU

Score: 196 Reps (31 HSPU)

I actually crushed the first part of this workout. D/L took a bit longer than anticipated as I started out with sets of 11 and then quickly fell off to 5's and 3's. Did the WB's unbroken which I was psyched about and also rowed at a decent pace. Got off the rower with about 5:30 left. Still not enough time to get through 55 HSPU's. These got tough pretty quick as I knew they would. Overall a decent effort though that I feel good about.

Friday March 18, 2016

20:00 AMRAP

20 Row Cals
15 Box Jumps
10 Double KB Snatch @ 35#
400M Run

One run shy of 5 rounds

Thursday March 17, 2016

A. 10 Minutes of
     Odd Minute - :30 Assault
     Even Minute - 3 Bar Muscle Ups
     - No misses on muscle ups. Form improved as I started to kick my legs up higher to bar before pulling.

B. 10 Minutes of....
     Odd Minute - 50 Double Unders
     Even Minute - 8 HSPU

C. 10 Minutes of...
     Odd Minute - :30 Ski Erg
     Even Minute - 10 Toes to Bar

Tuesday March 15, 2016

A. Front Squat Cluster, 1.1 @ 85% x 4 sets or Hip Thrusts Heavy, 5 reps x 4 sets, rest as needed between sets.
     - 245#
B1. Russian Heavy KBS, 12-15 reps x 4 sets, rest 1 minute between sets.
B2. Weighted Pronated Pull-Up Cluster, 1.1.1 x 4 sets, rest 1 minute between sets.
     - 53#
+
C. 5 Sets of the following @ Moderate Effort:
50 Double Unders
25 Cal Row
15 Calorie Bike Assault
8 Thrusters @ 95/65 lbs
Rest 1 Minute between set

Monday March 14, 2016

A. Hang Snatch Pull(1 rep) + Hang Squat Snatch(1 rep), work to weight you feel comfortable, heavy or moderate, 12-15 minute time limit.
     - Kept to moderate weight- 135#
B. Overhead Squat, work to heavy set of 3, not a lot of sets, less volume.
     - 205#
+
C. 5 Sets of 7 Kipping Handstand Push-Ups
+
D. 3 Rounds of the following:
4 Muscle-Ups
15 Burpees
5 Power Snatches @ 125/85 lbs
15 Box Jumps @ 24/20 inches
     - 8:13. All unbroken on muscle ups

Sunday March 13, 2016

A. High Bar Back Squat, 1 reps x 6 sets @ 86% or Traditional Deadlift, 80% x 2 reps x 5 sets, rest 2 minutes between sets.
     - 295#. Felt really heavy
B. Power Clean Cluster, 86%, 1.1.1 x 3 sets, rest 1:30 between sets.
     - 225#
C. Power Snatch Cluster, 86%, 1.1.1 x 3 sets, rest 1:30 between sets.
     - 155#
+
D. 5 Sets of the following:
30 Seconds of Shoulder to Overhead @ 135/95 lbs
rest 15 seconds
     - Got 16 reps first round then quickly fell off to 12 and 10 the rest of the way
30 Seconds of Burpee Box Jumps @ 24/20 inches
     - Not many!!
rest 15 seconds
30 Seconds of Row Cals
     - Not many!!
rest 15 seconds
30 Seconds of Front Squats @ above weight
     - 10 to 13 reps
rest 45 seconds

Saturday March 12, 2016

Crossfit Open WOD 16.3

7:00 AMRAP of...

10 Snatch  @ 75#
3 Bar Muscle Ups

6 Rounds + 11 reps = 89

Friday March 11, 2016

Warm up: Front Squat 3 sets of 5 reps @ 165#

A. Row Sprints
     - 250M x 3 , :20 rest
     - Rest 2:00
     - 300M x 3, :30 rest
     - Rest 2:00
     - 350M x 3, :40

B. 3 Rounds of
     - 15 Thrusters @ 65#
     - 15 Burpees

Thursday March 10, 2016

A. Front Squat, 82%, 2 reps x 5 sets or Speed Deadlift, 60%, 3 reps x 8 sets, rest 60-90 seconds between each set for squats or 30 seconds between each set for deadlifts.

     - 235, 240, 245, 245, 245

B1. DB Tripod Row, 8-10 reps x 4 sets, rest 1 minute between sets.

     = 70#

B2. Kipping Handstand Push-Ups, 10-12 reps x 4 sets, rest 1 minute between sets.

     - 12, 12, 12, 10

+

C. On the Minute, Every Minute x 20 Minutes of the following:

Minute 1: 5 Shoulder to Overhead @ 115 + 25 Double Unders

Minute 2: 30 Seconds Row

Minute 3: 5 Overhead Squats @ 115 lbs + 8 Toes to Bar

Minute 4: 30 Seconds Assault Bike

Minute 5: 5 Hang Power Cleans  115 lbs + 25 Double Unders

Wednesday March 9, 2016

AMRAP 20 of

400m run

20 kb snatch

40 dubs

15 box jumps

400m row

10 kb c&j

45# kb 

Monday March 7, 2016

A. Snatch of the following:
3 Position Snatch(High Hang-Above Knee-Floor), 1 rep x 6 sets, rest as needed between sets.
     - Worked up to only 135#. Backing off a little today because yesterday's workout was long and tough!
+
B. Clean Complex of the following:
1 Hang Squat Clean + 3 Push Press x 5 sets, rest as needed between sets.
     - 165

+
C. 3 Sets of the following:
Row 250 Meters
3 Muscle-Ups
10 Burpees
Row 250 Meters
3 Muscle-Ups
10 Burpees

     - 12:16. No misses on muscle ups!

Sunday March 6, 2016

A. High Bar Back Squat, 2 reps x 5 sets @ 82% or Traditional Deadlift, 80% x 2 reps x 5 sets, rest 2 minutes between sets.
     - 275#. Felt heavy
B. Squat or Power Clean Cluster, 83%, 1.1 x 5 sets, rest 1:30 between sets.
     - Did some sets at 215 and some at 225 with some failed reps at 225
C. Power Snatch Cluster, 83%, 1.1 x 5 sets, rest 1:30 between sets.
     - 155. Felt heavy and form was God-awful
D. Close Grip Bench Press, 2 reps x 6 sets, rest 1:30 between sets.
Compare to last week, 3 reps x 5 sets
     - 215#
+
E. 6 Rounds for time of the following:
5 Snatches @ 135 lbs
20 Calorie Bike
5 Clean and Jerks @ 135 lbs
20 Calorie Row
     - 26-something. Did all singles of Snatches and C&J's

Friday March 4, 2016

CrossFit Open Workout 12.3 AMRAP in 18:00 of...

15 Box Jumps
12 Push-Jerk @ 115#
9 Toes to Bar

Got 8 Rounds + 27 reps. 7 rep improvement from my last attempt in 2013. Felt pretty good about this. TTB got tough and slowed me down in later rounds. Was on a real nice pace through about the first 4-5 rounds!! Almost all Push-Jerks were unbroken. Broke once in last round.

Wednesday March 2, 2016

A. Front Squat, 75%, 3 reps x 4 sets 
     - 225#
B1. Pendalay Barbell Row, 8-10 reps x 4 sets, rest 1 minute between sets.
     - 155#
B2. Strict Handstand Push-Ups, 6-10 reps or Clusters or 4.4.2. x 4 sets, rest 1 minute between sets.
     - Failed hard on these today!!
B3. Back Extensions Weighted, 10-12 reps @ 1 second pause @ top x 4 sets, rest 1 minute between sets.
     45#
+
C. 5 Sets of the following:
40 Double Unders
20 Cal Assault Bike
Target Burpees
15 Kettlebell Swings @ 53#
     - 16:40

Tuesday March 1, 2016

10 Minutes of Assault/Airdyne
+
3 Rounds of the following:
3-4 Muscle-Ups
10 Touch N Go Shoulder to overhead @ 115/75 lbs
+
10 Minutes of Assault/Airdyne or Row
+
3 Rounds of the following:
15 Toes to Bar
10 Touch N Go Power Snatch @ 95/65 lbs KB Snatch (each arm) @ 45#
+
10 Minutes of Assault/Airdyne
+
3 Rounds of the following:
3-4 Muscle-Ups
10 Touch N Go Power Clean @ 115/75 lbs

Monday February 29, 2016

A. High Bar Back Squat, 3 reps x 4 sets @ 75% or Traditional Deadlift, 3 reps x 4 sets @ 75%, rest 2 minutes between sets.

     - Wasn't feeling the squats today. Left hip was super tight
B. Power Clean Cluster, 75%, 1.1.1 x 4 sets, rest 1 minute between sets.

     - 185#
C. Power Snatch Clusrer, 75%, 1.1.1 x 4 sets, rest 1 minute between sets.

     - 115
D. Strict Press, 3 reps x 5 sets, rest 1:30 between sets.

     - Worked up to 135 and felt pretty good
+
E. 3 Rounds of the following:
Row 500 Meters
21 Wall Balls
12 Box Jumps @ 24/20 inches

     - 9:50. Kept the rows around 1:45

Saturday February 27, 2016

Quick sweat session

5 Rounds
200M Run
20 Burpees
20 Swings

16-something

Friday February 26, 2016

Crossfit Open WOrkout 16.1
     - 8 rounds + 10 reps (218)

Thursday February 25, 2016

C. 5 Rounds for moderate effort just move:
15 Cal Row
15 Kettlebell Swings or Burpees-Athlete Choice
15 Cal Assault Bike
15 Box Jumps

Wednesday February 24, 2016

A. Power Clean, 65%, 2 reps touch n go x 8 sets, rest 1 minute between sets.
B. Power Snatch, 60%, 2 reps touch n go x 8 sets, rest 1 minute between sets.
C. Push Press, heavy set of 3, no touch n go x 5 sets, rest 1:30 between sets.
+
D. Complete the following for time of:
Row 1000 Meters
5 Muscle-Ups
Assault Bike 50 Calories
5 Muscle-Ups
Row 750 Meters
5 Muscle-Ups
Assault Bike 30 Calories
5 Muscle-Ups
Row 500 Meters
5 Muscle-Ups
Assault Bike 15 Calories
     - 18 something

Monday February 22, 2016

A. High Bar Back Squat, 2 rep x 5 sets @ 70%, rest 2 minutes between sets or Deadlift Traditional, 2 rep x 5 sets @ 70%, rest 2 minutes between sets.
B. Clean and Jerk Cluster, 80% x 1.1 x 4-5 sets, rest 2 minutes between sets.
C. Snatch Cluster, 80%, 1.1 x 4-5 sets, rest 2 minutes between sets.
+
D. AMRAP 12 Minutes of the following:
Row 300 Meters
15 Thrusters @ 45#
     - 6 rounds
+
Rest 8 Minutes
+
AMRAP 4 Minutes of the following:
30 Bar Facing Burpees
AMRAP Snatches @ 45# KB
     - 53 reps
+
Rest 4 Minutes
+
AMRAP 4 Minutes of the following:
30 Bar Facing Burpees
AMRAP Double Unders
     - 120-something

Saturday February 20, 2016

AMRAP 12 Minutes of the following:

15 Cal Row

12 Box Jumps @ 24/20 inches

8 Shoulder to Overhead @ 135/100 lbs

     - 6 Rounds

+

Rest 12 Minutes

+

AMRAP 10 Minutes of the following:

60 Bar Facing Burpees

40 Chest to Bar Pull-Ups

20 Overhead Squats @ 145/110 lbs

     - 1 Round + 8 Bar Facing Burpees

Friday February 19, 2016

A. Split Jerk, work to 90% of your best weight, 12 minute time limit, if not feeling it, just do 1.1.1 clusters @ 70% x 4 sets, rest 1-2 minutes between sets.

B. Front Squat, 2 reps x 5 sets @ 80%, rest 1:30 between sets

C. Pause Position Snatch(Below Knee) x 1 rep x 5 sets @ 70%, rest 1:30 between sets.

D. Pause Position Clean(Below Knee) x 1 rep x 5 sets @ 70%, rest 1:30 between sets.

+

E. 7 Rounds of the following:

12 Wall Balls @ 30/20 lbs

30 Double Unders

4 Muscle-Ups

      - Forgot how long this took. About 20 minutes I think. I struggled with muscle ups in the last few rounds

Wednesday February 17, 2016

A. Overhead Squat, 6 sets of 1 @ 80%, rest 1 minute between sets.(Warm-Up)

B. Clean and Jerk, 1 rep x 6 sets @ 75%, rest 1-2 minutes between sets.

C1. Close Grip Bench Press, 90%, 1 rep x 4 sets, rest 1-2 minutes between sets.

C2. GHD Sit-Ups Midline, 12-15 reps x 4 sets, rest 1-2 minutes between sets.

+

D. AMRAP 7 Minutes of the following:

3,6,9,12…

Clean and Jerk @ 135/95 lbs

Toes to Bar

Go as far as you can in the 7 minute time block

     - Got through 15 C&J and then got 8 reps of TTB.

+

Rest 12-15 Minutes

+

21-18-15-12-9-6-3 of the following:

Assault Bike Calories

Burpees to Target-Goal to just have hips open and feet off the ground

Tuesday February 16, 2016

A. Power Snatch, 1 rep x 6 sets
     - Worked up to 155#

B. Power Clean and Push Jerk, 1 rep x 6 sets
     - Worked up to 225#

C. Kipping Handstand Push-Ups Fast, 12-14 reps x 3 sets, rest 1:30 between sets.
     - First sets got 12 reps. 3rd set, ran out of gas at 8.


+
B. AMRAP 15 Minutes of the following:
2 Muscle-Ups
4 Burpees
8 Kettlebell Swings @ 70/53 lbs
     - 13 rounds even. No misses on M/U's
+
Rest 10-12 Minutes
+
10 Sets of the following:
Row 250 Meters, rest 30 seconds between sets, keep same pace,

Monday February 15, 2016

A. High Bar Back Squat, 1 rep x 6 sets @ 85% of the above weight, rest 2 minutes between sets.
     - 295#....Felt excruciatingly heavy!
B. Snatch Cluster, 1 rep x 6 sets @ 75%, rest 1 minute between sets.
C. Split Jerk, 1 rep x 6 sets @ 75%, rest 1 minute between sets.
     - 205#
+
D. 7 Rounds for time of the following:
15 Wall Balls @ 20/14 lbs
10 Box Jumps @ 24/20 inches
5 Power Cleans @ 135 lbs
     - 11:40. Everything unbroken. Went pretty slow on Box Jumps and used those as recovery.

Sunday February 14, 2016

Assault Bike for 21 minutes. After every 3:00 do...
     - 3 Squat Snatch, touch 'n go at 135#
     - 3 Bar Muscle Ups

Assault Bike for 21 minutes. After every 3:00 do...
     - 5 Squat Clean, touch 'n go at 135#
     - 10 Bar Facing Burpees

Saturday February 13, 2016

100-90-80-70-60-50-40-30-20-10 of the following....
     - Ski Erg for Cals
     - Double Unders

** After every round do 5 HSPU's

     - Took me just under 50 minutes

Friday February 12, 2016

A. Overhead Squat, 6 sets of 1 @ 75%, rest 1 minute between sets.(Warm-Up)
     - 205#
B. Clean and Jerk, 1 rep x 4 sets @ 75%, rest 1-2 minutes between sets.
     - 205#
C1. Strict Press, 90%, 1 rep x 4 sets, rest 1-2 minutes between sets.
     - 145#
C2. Romanian Deadlifts, 8 reps @ 40-50% of best clean x 4 sets, rest 1-2 minutes between sets.
     - 145#
 +
D. 10 Rounds for time of the following:
3 Muscle-Ups
6 Shoulder to Overhead @ 135/95 lbs
12 Calorie Assault Bike
     - Don't remember my time. Got through everything unbroken and moved at a decent pace

Thursday February 11, 2016

Hotel Workout

5 Rounds of...
     - 3:00 run on treadmill at 8.0 Mph
     - 10 DB Squat Cleans at 45#
     - 15 Push Ups

Tuesday February 9, 2016

A. Power Snatch, 85%, 1 rep x 4 sets, rest 1-2 minutes between sets.
     - 155#
B. Power Clean and Push Jerk, 85%, 1 rep x 4 sets, rest 1-2 minutes between sets.
     - Worked up to 215#

C. Strict Handstand Push-Up Clusters, 3.2.1 x 5 sets, rest 1 minute.
+
D. Complete the following for time of:
40 Cal Assault Bike
5 Burpee Pull Ups
40 Double Unders
30 Cal Assault Bike
10 Burpee Pull-Ups
80 Double Unders
20 Cal Assault Bike
120 Double Unders
15 Burpee Pull-Ups
10 Cal Assault Bike
160 Double Unders
20 Burpee Pull-Ups
     - 20:30 I think?? Did OK on this. Dubs were good today. Did sets of 40 most of the way through and didn't miss too many times. Burpee pull-ups were awkward but consistent.

Monday February 8, 2016

A. High Bar Back Squat, 1 rep x 6 sets @ 80% of the above weight, rest 2 minutes between sets.
     - 275#

B. Snatch Cluster, 1.1.1 x 4 sets @ 80%, rest 1 minute between sets.
     - Worked with 155#. No misses
C. Split Jerk Cluster, 1.1 x 4 sets @ 80%, rest 1 minute between sets.
     - 225#


+
D. 21-18-15-12-9-6-3 of the following:
Row for Calories
Power Snatch @ 95/65 lbs
** After every round do 8 Chest to Bar Pull-Ups

     - This was a shit show. Time was 18:30 something. Snatches were awful and CTB's were awfuller. Was doing ugly singles by the end

Sunday February 7, 2016

A. Snatch technique work @ light weight
     - Singles on the minute for 10:00 @ 135

B. EMOM for 10:00
     - First minute = Assault Bike @ :30
     - Second Minute = 8 CTB Pull-Ups

Saturday February 6, 2016

AMRAP 9 Minutes of the following:

10 Toes to Bar

8 Deadlifts @ 115/75 lbs

6 Power Snatches @ 115/75 lbs

     -  Don't remember how many rounds. Did at least 5 rounds of TTB

+

Rest 12 Minutes

+

AMRAP 9 Minutes of the following:

50 Double Unders

15 Burpees-Hips Open Fully

3 Muscle-Ups

     - Uggh. This was rough. Muscle ups were awful after burpees. Did only 3 full rounds and then double unders

+

Rest 12 Minutes

+

30-20-10 of the following:

Cal Row

Thrusters @ 75/45 lbs

      - 6:38. Unbroken on thrusters. Middle round was brutal

Friday February 5, 2016

A. Front Squat, Heavy Single with 3 second pause

     - Worked up to 245.

B.2 Position Snatch( Mid Thigh + Above Knee) x 1 rep x 5 sets @ 75%, rest 1:30 between sets.

     - 155

C. 2 Position Clean(Mid Thigh + Above Knee) x 1 rep x 5 sets @ 85%, rest 1:30 between sets.

     - Got 215 with squat clean. Did only 205 with power clean and form was horrible

+

D. 5 Rounds for time of the following:

10 Target Burpees

20 Kettlebell Snatch @ 44 lbs(10/each arm)

30 Cal Assault Bike

Wednesday February 3, 2016

D. AMRAP 28 Minutes of the following:

21 Kettlebell Swings @ 53 lbs

7 Burpees

28 Cal Row

14 DB Snatch @ 55 lbs

     - Did this at work. Not sure how many rounds but it was quite a few. Kept moving throughout at a moderate pace

Thursday February 4, 2016

For Time of the following:
30 Calorie Row
10 Chest to Bar Pull-Ups
25 Calorie Row
10 Toes to Bar
20 Calorie Row
10 Chest to Bar Pull-Ups
15 Calorie Row
10 Toes to Bar

     - 8:38. Butterfly CTB were CRAP today!!!! Did mostly kipping CTB and had to break every round except first.
+
Rest 8-10 Minutes
+
AMRAP 10 Minutes of the following:
30 Double Unders
15 Wall Balls @ 20/14 lbs
10 Shoulder 2 Overhead @ 115/75 lbs
60 Double Unders
15 Wall Balls @ 20/14 lbs
10 Shoulder 2 Overhead @ 115/75 lbs
     - 4 rounds I think or just short of it. STO got tough!

Tuesday February 2, 2016

A. Power Snatch, 80%, 1 rep x 5 sets, rest 1-2 minutes between sets.

     - 155

B. Power Clean and Push Jerk, 80%, 1 rep x 5 sets, rest 1-2 minutes between sets.

     - 205

C1. Muscle Snatch, 75% of best muscle snatch, 5 reps x 4 sets, rest 1 minute.

     - 105

C2. Muscle-Ups, 4-6 reps x 4 sets, rest 1 minute.

     - 5 per round

+

D. Every Minute on the Minute x 8 Minutes of the following:
Every Minute on the Minute x 8 Minutes of the following:
Odd Minute: 4 Strict Handstand Push-Ups + 4 Power Snatches @ 135/95 lbs
Even Minute: 6-8 Kipping Handstand Push-Ups + 4 Overhead Squats @ 135/95 lbs
     - Failed miserably at HSPU's after first couple rounds

+
Rest 4 Minutes
+
Every Minute on the Minute x 8 Minutes of the following:
Odd Minute: 4 Power Cleans @ 165/115 lbs + 4 Burpee Box Jumps @ 24/20 inches
Even Minute: 4 Front Squats @ 165/115 lbs + 4 Burpee Box Jumps
+
Rest 4 Minutes
+
Every Minute on the Minute x 8 Minutes of the following:
8 Deadlifts @ 225 lbs/155 lbs + 6-8 Lateral Burpees
     - Did not finish

MOnday February 1, 2016

A. High Bar Back Squat, 1 rep x 6 sets @ 75% of the above weight, rest 2 minutes between sets.

     - 255

B. Snatch, 1 rep x 5 sets @ 75%, rest 1 minute between sets.

     - 155

C. Split Jerk, 1 rep x 5 sets @ 75%, rest 1 minute between sets.

     - 225

+

D. 15-12-9-6-3 of the following:

Thrusters @ 95/65 lbs

Toes to Bar

After every round completed, 25/20 Cal Assault needs to be completed

     - 15 something. Thrusters and TTB all unbroken but Assault Bike slow as shit!! Kat smoked me on this.

Saturday January 30, 2016

Complete the following for time of:
30 Box Jumps @ 30/24 inches
30 Chest to Bar Pull-Ups
30 Thrusters @ 95/65 lbs
30 Burpees
30 Toes to Bar
30 Push Jerks @ 115/75 lbs
30 Kettlebell Swings @ 70/53 lbs
30 Wall Balls @ 20/14 lbs
30 Deadlifts @ 135/95 lbs
100 Double Unders
     - 21 something
+
Rest 10 Minutes
+
15 Box Jumps @ 30/24 inches
15 Chest to Bar Pull-Ups
15 Thrusters @ 115/75 lbs
15 Lateral Burpees
15 Toes to Bar
15 Push Jerks @ 135/95 lbs
15 Kettlebell Swings
15 Wall Balls @ 30/20 lbs
15 Deadlifts @ 185/135 lbs
200 Double Unders
     - 18 something


This was a disaster. Had a really, really tough time pushing through both parts of this.

Friday January 29, 2016

A. High Bar Back Squat, 2 reps x 10 sets @ 60%, rest 2 minutes between sets.(Warm-Up)
     - 185
B. Power Snatch, 90% x 1 rep x 5 sets, rest 1:30 between sets.
     - 165
C. Clean and Jerk, 90% x 1 rep x 5 sets, rest 1:30 between sets.
     - 205
+
D. Assault/Airdyne Sprints or Row Sprints: Athlete Choice
15 Seconds, rest 3-5 minutes between sets-Recover
x 5 sets
+
Rest 5-8 Minutes
+
Assault/Airdyne Sprints or Row Sprints: Athlete Choice
15 Seconds, rest 3-4 minutes between sets-Recover
x 5 sets

Wednesday January 27, 2016

A. Overhead Squat, work to a tough set of 3 for OH Squat, no more than 3-4 working sets.
     - Got 205. F @ 215
B. Strict Press, 80%, 2 reps x 5 sets, rest 1-2 minutes between sets.
     - 135#
C. Clean Pull, 95% of best clean, 3 reps x 3 sets, rest 1-2 minutes between sets.
+
D. 10 Rounds for time of the following:
1 Rope Climb
15 Burpees
10 Wall Balls
5 Box jumps
15 Calorie Assault Bike
     - Don't remember how long this took....A long time!!!

Monday January 25, 2016

A. High Bar Baxck Squat, 80% x 4 reps, 82% x 3 reps, 84% x 2 reps, rest 2 minutes between sets.
B. Power Snatch, 2 reps x 10 sets, rest 1 minute @ 65% of best 1rm power snatch.
C. Push Jerk, 70%, 2 reps touch n go x 10 sets, rest 1 minute.
+
D. 5 Rounds for time of the following:
12 Wall Balls @ 30/20 lbs to Ten Foot Target
25 Cal Row
12 Burpees
   - About 14:30

Saturday January 23, 2016

Complete the following of:

30-25-20-15-10-5 of the following:

Double KB Snatch @ 35 lbs x 2

Burpees

Toes to Bar

Friday January 22, 2016

A. High Bar Back Squat, 3 reps x 8 sets @ 55% speed work, rest 45 seconds between sets
     - 185#
B. Power Snatch, 80% x 1 rep x 4 sets, rest 1:30 between sets.
     - 155#. Felt really heavy today!!
C. Clean and Jerk, 80% x 1 rep x 4 sets, rest 1:30 between sets.
     - 205#
+
D. 5 Rounds for time of the following:
20 Burpees
15 Thrusters @ 75 lbs
10 Box Jumps @ 24 inches
5 Power Snatches @ 75 lbs
     - 18:39. Was one of those "just get through it workouts! Pretty jet-lagged from travel and have a pretty good head cold...thrusters and burpees not something you want to see in your workout!! Thrusters were all unbroken. Burpees and Box Jumps were both pretty damn slow.

Thursday January 21, 2016

5K Run through Solothurn Switzerland!

Wednesday January 20, 2016

Hotel Workout

10 Rounds of
15 Cal Row
15 Push-Ups
15 Squats
15 Sit-Ups

Monday January 18, 2016

A. Squat Snatch, 90%, 1 rep x 5 sets, rest as needed between sets.
     - Failed multiple times at 185 again!!
B. Clean and Jerk, 90%, 1 rep x 5 sets, rest as needed between sets.
C1. Weighted Back Extensions, 10-12 reps or Reverse Hyper, 8-10 reps x 4 sets, rest 1-2 minutes between sets.
C2. Muscle Ups, 4-6 reps x 4 sets, rest 1-2 minutes between sets,
     - Did 5
+
D. AMRAP 8 Minutes of the following:
15/12 Assault Bike or 20/16 Cal Airdyne
8 Box Jumps @ 30/24 inches
4 Squat Cleans @ 135 lbs
+
Rest 5 Minutes
+
AMRAP 8 Minutes of the following:
15/12 Assault Bike or 20/16 Cal Airdyne
8 Box Jumps @ 30/24 inches
4 Squat Snatches @ 95 lbs
+
Rest 5 Minutes
+
Every Minute on the Minute x 8 Minutes of the following:
Odd Minute: 200 Meter Run or 40 Second Sprint on Row, rest 20 seconds

Sunday January 17, 2016

A. Back Squat
     - 6 reps @ 235, 5 reps @ 255, 4 reps @ 270

B. Strict Press
     - 4 clusters of 1.1 @ 135#

C.

5 rounds of

12 Wall-Balls @ 30# WB
12 Burpees
     - 8:37

Rest 5:00

21-18-15-12-9-6-3

Cal Row
KB Snatch @ 20kg (switch hands every rep)
Burpees
Sit-Ups

Finished @ about 26:30 total time. Finished 2nd to Kevin

Saturday January 16, 2016

20 Power Cleans for time @ 205 lbs
     - 1:59
+
Rest 5 Minutes
+
15 Minutes of the following:
1 Minute Airdyne/Assault
10 Box Jumps @ 30/24 inches
10 Burpees
   
+
Rest 5 Minutes
+
15 Minutes of the following:
40 Cal Row
10 Kettlebell Swings @ 53/35 lbs
3 Muscle-Ups

Friday January 15, 2016

A. Front Squat, 65% x 6 reps, 70% x 5 reps, 75% x 4 reps, rest as needed between sets.
+
B. 10 Rounds for time of the following:
10 Cal Assault Bike
40 Double Unders
10 Burpees

     - 24:00

Thursday January 14, 2016

10:00 Run, then...

15:00 AMRAP

20 Russian Swings @ 53#
10 Burpees

Wednesday January 13, 2016

10:00 Run, then...

Snatch – 10 Reps
One Arm Long Cycle Clean and Jerk – 10 Reps
Reverse Lunges – 10 Reps
Single Arm Kettlebell Row – 10 Reps

Clean - 8 reps + front squat - 5 reps(L+R)
Clean - 5 reps + front squat - 3 reps(L+R)
Clean - 3 reps + front squat - 2 reps(L+R)
Clean - 2 reps + front squat - 1 rep(L+R)

2 Hand Swing – 2, 4, 6, 8, 10
One Arm Swing  - 2L + 2R, 4L + 4R, 6L + 6R, 8L + 8R, 10L + 10R
Racked Front Squat to Press(thrusters)-2L+2R, 4L+4R, 6L+6R, 8L+8R, 10L+10R
Snatch - 2L + 2R, 4L + 4R, 6L + 6R, 8L + 8R, 10L + 10R

All with 53# KB

Monday January 11, 2016

A. High Hang Snatch, 70%, 1 rep x 7 sets, rest as needed between sets.
B. Power Clean(2 reps) touch n go + Push Jerk( 1 rep) x 6 sets @ 70%, rest 1:30 between sets.
C. Snatch Pull, 85% x 3 reps, 90% x 3 reps x 2 sets, 80% x 3 reps x 2 sets, rest as needed between sets.
D. Strict Handstand Push-Ups( 3-5 reps) + Kipping Handstand Push-Ups(8 reps fast) x 4 sets, rest 1:30 between sets.
+
E. Inspired by Ben B.
At the 0:00 of:
3 Rounds for
20 Wall Balls
10 Chest to Bar Pull-Ups
At the 5:00 of:
3 Rounds for
18 Wall Balls
12 Toes to Bar
At the 10:00 of:
3 Rounds for
16 Wall Balls
12 Chest to Bar Pull-Ups

Sunday January 10, 2016

A. High Bar Back Squat, 65% x 6 reps, 70% x 5 reps, 75% x 4 reps, rest as needed between sets.
B. Snatch, 70% X 1 x 2 sets, 75% x 1 x 2 sets, 80% x 1 x 2 sets, rest as needed between sets.
C. Clean and Jerk, 70% x 1.1 x 2 sets, 75% x 1.1 x 2 sets, 80% x 1.1 x 2 sets, rest as needed between sets.
+
D. AMRAP 6 Minutes of the following:
12/8 Cal Row
6 Kettlebell Swings @ 70/44 lbs
3 Muscle-Ups
+
Rest 2 Minutes
+
Every Minute on the Minute x 10 Minutes of the following:
Odd Minute: 17/13 Cal Row
Even Minute: 50 Double Unders

Saturday January 9, 2016

8 Minute AMRAP @ 80% of:
30 Second Assault/Airdyne
10 Front Squats @ 95/65 lbs
5 Hang Power Snatches @ 95/65 lbs
+
Rest 3 Minutes
+
8 Minute AMRAP @ 80% of:
12/10 Cal Row
10 KBS @ 53/35 lbs
5 Burpees
+
Rest 3 Minutes
+
8 Minute AMRAP @ 80% of:
30 Second Assault/Airdyne
10 Shoulder to Overhead @ 115/75 lbs
8 Chest to Bar Pull-Ups or 3 Muscle Ups

+
Rest 3 Minutes
+
8 Minute AMRAP @ 80% of:
12/10 Cal Row
40 Double Unders
10 Burpees

+
Rest 3 Minutes
+
8 Minute AMRAP @ 80% of:
4 Power Cleans @ 165 lbs
8 Box Jump Overs @ 24/20 inches
8 Toes to Bar
14 Wall Balls @ 20/14 lbs

Friday January 8, 2016

A. High Bar Back Squat, 3 sets of 1 @ 70%, rest 2 minutes between sets.(Warm-Up)
B. High Bar Back Squat, heavy single with 3 second pause, high intensity, low volume, few sets.
C. Power Snatch, 70% x 2 reps x 6 sets, rest 1:30 between sets.
D. High Hang Clean, 2 reps x 5 sets @ 80%, rest 1:30 between sets.
Percentage Based off your best 1rm Power Clean
E. Clean Pull, 93% x 3 reps, 98% x 3 reps, 103% x 3 reps, 85% x 3 reps, rest 2 minutes between sets.(4 Total Sets)
+
F. Assault/Airdyne Sprints or Row Sprints: Athlete Choice
30 Seconds, rest 3 minutes and 30 seconds between sets -Recover
x 5 sets
+
Rest 5-8 Minutes
+
Assault/Airdyne Sprints or Row Sprints: Athlete Choice
30 Seconds, rest 3 minutes and 30 seconds between sets-Recover
x 5 sets

Thursday January 7, 2016

A. Front Squat, 3 sets of 1 @ 80%, rest 1 minute between sets.(Warm-Up)
     - 235#
B. Front Squat @ 1 second pause in bottom, work to heavy set of 3, low volume, high intensity, few sets.
     - 215#
C. Close Grip Bench Press, 75%, 2 reps x 6 sets, rest 2 minutes between sets.
Up 5% from December 23rd, 2015
     - 205#

+
D. 3 Sets of the following:
10 touch n go deadlifts @ 225/155 lbs
15 Kipping Handstand Push-Ups
300/225 Meter Row
Rest 3 Minutes between sets
     - First round unbroken on HSPU!!! After that did 10-3-2, 8-4-2-1


+
3 Sets of the following:
10 Fast Front Squats @ 165/115 lbs
4 Muscle-Ups
60 Second @ Assault or Airdyne @ 90%
Rest 3 Minutes between sets
      - No misses on Muscle Ups
+
3 Sets of the following:
12 Chest to Bar Pull-Ups
15 Burpee Box Jump Overs
Rest 3 Minutes between sets
   

Tuesday January 5, 2016

A. High Hang Snatch, 75% x 2 reps x 6 sets, rest as needed between sets.
     - 155#
B. Power Clean(1 reps) + Push Jerk( 1 rep) x 6 sets @ 80%, rest 1:30 between sets.
Go off of your best Push Jerk, make these fast
     - 205#
C. Snatch Pull, 93% x 3 reps, 98% x 3 reps, 103% x 3 reps, 85% x 3 reps, rest as needed between sets.
     - 215#
D. 5 Sets of the following:
1 Legless Rope Climb + 2 Rope Climbs, rest 2-3 minutes between sets
All athletes will take different rest periods, make sure you take proper rest time to complete repetitions
+
Rest 8-10 Minutes
+
E. 4 Rounds for time of the following:
10 Overhead Squats @ 115/75 lbs
12 Toes to Bar
Rest 90 Seconds between sets
     - Did OK on these. TTB got tough in last round

Monday January 4, 2016

12:00 EMOM

     - First Minute: 30 Double Unders

     - Second Minute:: 4 Power Snatch @ 135#

12:00 EMOM

     - :30 Assault

     - 9 CTB Pull-Ups

12:00 EMOM

     - 12 Burpees

     - 3 Muscle Ups

Saturday January 2, 2016

10 Minute AMRAP @ 80% of:
Row 20/18 Calories
Deadlifts 15 reps @ 155/105 lbs
Box Jump Overs 10 reps @ 24/20 inches
+
Rest 4 Minutes
+
10 Minute AMRAP @ 80% of:
30 Double Unders
15 Overhead Squats @ 95/65 lbs
45 Second Assault/Airdyne-Keep above 375/300 Watts Assault or 300/200 Watts Airdyne
+
Rest 4 Minutes
+
10 Minute AMRAP @ 80% of:
100 Meter Run
15 Wall Balls
10 Toes to Bar
+
Rest 4 Minutes
+
10 Minute AMRAP @ 80% of:
10 Power Snatches @ 75/45 lbs
2 Rope Climbs
Row 15/12 Cals or Assault/Airdyne 40 Seconds @ Keep above 375/300 Watts Assault or 300/200 Watts

Tuesday December 29, 2015

A. High Hang Snatch, 70% x 2 reps x 3 sets, 75% x 2 reps x 3 sets, rest as needed between sets.
B. Power Clean(2 reps) + Push Jerk( 1 rep) x 5 sets @ 75%, rest 2 minutes between sets.
C. Snatch Pull, 90% x 3 reps, 95% x 3 reps, 100% x 3 reps, 75% x 3 reps, rest as needed between sets.
D. 10 Rounds of the following:
10 Cal Assault Bike
10 Wall Balls @ 25 lbs
5 Strict Handstand Push-Ups

Monday December 28, 2015

A. High Bar Back Squat, 5 sets of 1 @ 70%, rest 2 minutes between sets.(Warm-Up)
B. Snatch, 80% x1, 85% x 1, 88% x 1, 90% x 1 x 2 sets(total 5 sets), rest as needed between sets.
     - Worked up to 175#
C. Clean and Jerk, 70% x 1.1, 75% x 1.1, 80% x1.1 x 2 sets( total 4 sets), rest as needed between sets.
     - 205#
+
D. AMRAP 18 Minutes of the following:
5 Burpees
10 Double Kettlebell Swings Russian @ 53 lbs
15 Cal Row
20 Double Unders