20130911

Wednesday, 11 Sept 2013

Max Effort Clean and Jerk

OR

Clean and Jerk Technique

Tutorial: http://www.youtube.com/watch?v=Xs_uWQwkzaw

Record 1RM C&J

20130910

Tuesday, 10 Sept 2013

20 mins PU/Kipping/Butterfly Technique

Kipping Tutorial: http://www.youtube.com/watch?v=4ZJMblG5apg

then

21-18-15-12-9
KB Swings - heaviest possible
Knees-to-Elbows

Record WoD Time

20130909

Monday, 9 Sept 2013

Lift
Overhead Squats, 7X3, E2MOTM
Start w/ 45, 65, 95, 135, or 185
Add 10lbs Every 2min (each set)
Complete 3 Reps for 7 Rounds
No Rack - From the Floor
If You Fail an Attempt, Stay at that Weight Until Completed

OR

OHS Technique, 5X5 w/ PVC/Bar

5 min rest

4 RFT
15 WallBalls
25 Dubs
Run 200m

Record OHS Weights and WoD Time

20130906

Friday, 6 Sept 2013

...I've been holding on to this one for a while...

"Chipper Your Life Away"

10 Cleans @ 135#

10 Box Jumps @ 24"

10 Thrusters @ 135#

10 T2B

10 Burpee Muscleups (BUMPS) - sub w/ X2 PUs/Dips + 10 Burpees

10 T2B

10 Thrusters

10 Box Jumps

10 Cleans

20130905

Thursday, 5 Sept 2013

"Diane"
21-15-9
Deadlift @ 225
HSPU

then

"Flight Sim"
5-10-15-20-25-30-35-40-45-50...and back down of:
unbroken dubs
- if you break, you start that set over again
- must stop and restart at each set

20130904

Wednesday, 4 Sept 2013

"Barbara"
5 RFT - continuously running clock
20 Pullups
30 Shups (new word for pushups - it's hip, get w/ it)
40 Situps
50 Squats
3 min rest

20130903

Tuesday, 3 Sept 2013

5X5 Thrusters
- approx 40, 50, 60, 70, 75% 1RM Push Press
- last set should be heaviest possible 5RM

then

"Elizabeth"
21-15-9
Clean @ 135/95# - sub as necessary
Ring Dips - sub w/ parallels/box as necessary

20130830

Friday, 30 Aug 2013

Battle Cry

Lift

Every 2 mins on the min for 30 min (15 reps):

1 Clean & Jerk @ 80 - 90% 1RM

WoD

4X100m sled pulls @ 75/110#

20 Pushups and 10 Box Jumps after each pull

- roll the big/tall tire to the 50m mark

Record C&J weights and total pull time

20130829

Thursday, 29 Aug 2013

AMRAP in 12 mins of:
25 Dubs
10 Burpees

Record total reps

20130828

Wednesday, 28 Aug 2013

Celtic Deadlift

Lift

Bear Complex, 5X7

- Deadlift, Clean, Front Squat, Jerk, Back Squat, Jerk

- or Squat Clean Press, Back Squat Press

- start light - 45/95#

- work up to no more than 60% 1RM Jerk

- touch and go, no rest between reps

- rest as needed between sets

WoD

4X100m Sled Pulls @ 75/110#

20 Pushups and 10 Box Jumps after ea pull

- roll the big/tall tire to the 50m mark

Record Bear Complex weights and total pull time

20130827

Tuesday, 27 Aug 2013

Nature Walk...

WoD

3 RFT - 5 min time cap

15 Hang Cleans @ 95/135#

15 Burpees

5 min rest

3 RFT - 5 min time cap

15 Front Squats @ 95/135#

15 Situps

Record each WoD's time or reps completed in 5 min time cap

20130826

Monday, 26 Aug 2013

Send me pictures for the blog! Thanks Oscar!

Lift
Squats, 5X5 @ 80% 1RM
- WU w/ 1X10 @ 50%, 1X8 @ 60%

then

WoD
For time:
50 Wallballs
- don't game plan or strategize
- do as many unbroken as you can for your first set, max effort!
- rest 5 seconds and continue
- we're building anaerobic sprint capacity here

Record Squat sets and WoD time

20130823

Friday, 23 Aug 13

Muscle Ups = Tarzan Training

WoD

30 Burpee MuscleUps for Time

- sub w/ 60 Pullups, 60 Dips, and 30 Burpees broken up however you want

- 15 min time limit

Record time or total # of Burpee MUs completed

Compare to: http://www.youtube.com/watch?v=aCFD2nGZRrI

Good transition exercise for development of MU: http://www.youtube.com/watch?v=ieMdekONjQs

20130822

Thursday, 22 Aug 2013

Battle Cry!

5 RFT

200m Sandbag Carry w/ 1 or 2 Sandbags

20 OHS w/ 1 Sandbag

10 Situps w/ 1 Sandbag

- try not to drop the sandbags...they do break

Record total time