Archive for March, 2016

Friday 4.1.16

Weightlifting:

21-15-9

Deadlifts (AHAP – Unbroken) – rest 2 minutes between sets

 

Metcon:

AMRAP8

10 Box Jumps (24″/20″)

10 Shoulder to Overhead (135#/95#)

 

directly into:

“Annie”

50-40-30-20-10

Double Unders

Situps

 

Weightlifting: 21-15-9 Deadlifts (AHAP – Unbroken) – rest 2 minutes between sets   Metcon: AMRAP8 10 Box Jumps (24″/20″) 10 Shoulder to Overhead (135#/95#)   directly into: “Annie” 50-40-30-20-10 Double Unders Situps  
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Thursday 3.31.16

Gymnastics:
15 minutes of HS Practice
 
Metcon:
“Heavy Helen” (For Time)
3 Rounds
400m Run
21 Kettlebell Swings (70#/53#)
12 C2B Pullups
Gymnastics: 15 minutes of HS Practice   Metcon: “Heavy Helen” (For Time) 3 Rounds400m Run21 Kettlebell Swings (70#/53#)12 C2B Pullups
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Wednesday 3.30.16

Weightlifting:
1 Power Clean + 1 Push Jerk + 1 Full Clean + 1 Split Jerk (1 set every 2 minutes x 6 rounds)
begin at 60-70% of 1RM Power Clean and work to a max for the complex.
 
Metcon:
 

In 12 Minutes:

Run 1 Mile (for time)
with remaining time:
Max Distance Sled Push (+90#/+50#)
Weightlifting: 1 Power Clean + 1 Push Jerk + 1 Full Clean + 1 Split Jerk (1 set every 2 minutes x 6 rounds) begin at 60-70% of 1RM Power Clean and work to a max for the complex.   Metcon:
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Tuesday 3.29.16

 
Metcon:
 
1 Round Every 2 Minutes x 10 Rounds (each for time)

10 Wall Balls (20#/14#)
10 Power Cleans (95#/65#)
10 Burpees

  Metcon:   1 Round Every 2 Minutes x 10 Rounds (each for time) 10 Wall Balls (20#/14#)10 Power Cleans (95#/65#)10 Burpees
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Monday 3.28.16

Weightlifting:
1 Power Snatch + 3 OHS + 1 TnG Full Snatch (1 set every :90 x 6 Rounds)
begin at 60-70% of 1RM Power Snatch and work to a max for the complex.
 
Metcon:
 
For TIme
1000m Row
50 Overhead Squats (75#/55#)
30 T2B
500m Row
25 Overhead Squats
15 T2B
Weightlifting: 1 Power Snatch + 3 OHS + 1 TnG Full Snatch (1 set every :90 x 6 Rounds) begin at 60-70% of 1RM Power Snatch and work to a max for the complex.   Metcon:   For TIme 1000m
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Friday 3.25.16 – Open Workout 16.5!

Workout 16.5 

Rx’d:
21-18-15-12-9-6-3 reps for time of:
Thrusters
Burpees

Men use 95 lb.
Women use 65 lb.

Scaled:
21-18-15-12-9-6-3 reps for time of:
Thrusters
Burpees

Men use 65 lb.
Women use 45 lb.

Workout 16.5  Rx’d:21-18-15-12-9-6-3 reps for time of:ThrustersBurpees Men use 95 lb.Women use 65 lb. Scaled:21-18-15-12-9-6-3 reps for time of:ThrustersBurpees Men use 65 lb.Women use 45 lb.
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Thursday 3.24.16

 

Metcon:

Partner Relay – 5 Rounds (each)

20 Cal Row
15 Box Jump Overs (24″/20″)
10 HSPU

  Metcon: Partner Relay – 5 Rounds (each) 20 Cal Row15 Box Jump Overs (24″/20″)10 HSPU
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Wednesday 3.23.16

Weightlifting:
1 Power Clean + 1 Push Jerk + 1 Full Clean + 1 Split Jerk (Every 2:00 x 6 Rounds)
Begin between 60-70% of 1RM Power Clean and work to a max for the complex.
 
 
Metcon:
AMRAP12
400m Run
10 Hang Power Cleans (155#/105#)

 

Cleans should be unbroken.
Each break = 5 Burpee Tuck Jumps AFTER the workout.
Weightlifting: 1 Power Clean + 1 Push Jerk + 1 Full Clean + 1 Split Jerk (Every 2:00 x 6 Rounds) Begin between 60-70% of 1RM Power Clean and work to a max for the complex.     Metcon: AMRAP12 400m
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Tuesday 3.22.16

Weightlifting:

Every :90 for 9 Minutes (6 Rounds)

1 Power Snatch + 3 OHS + 1 T&G Snatch (full) 

begin @ 60-70% of 1RM Power Snatch and work to a max for the complex

 

Metcon:

10 Rounds (for time)

30 Double Unders

10 Kettlebell Swings

10 Burpees

 

 

Weightlifting: Every :90 for 9 Minutes (6 Rounds) 1 Power Snatch + 3 OHS + 1 T&G Snatch (full)  begin @ 60-70% of 1RM Power Snatch and work to a max for the complex   Metcon: 10 Rounds (for time)
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Monday 3.21.16

Weightlifting:

 

EMOM10 – 2 Back Squats (Build)

Skill:

Bar Muscle Ups

 

Metcon:

“Framanda”

21 Thrusters 95/65#
9 Muscle-Ups
15 Thrusters 95/65#
7 Muscle-Ups
9 Thrusters 95/65#
5 Muscle-Ups

 

Weightlifting:   EMOM10 – 2 Back Squats (Build) Skill: Bar Muscle Ups   Metcon: “Framanda” 21 Thrusters 95/65#9 Muscle-Ups15 Thrusters 95/65#7 Muscle-Ups9 Thrusters 95/65#5 Muscle-Ups  
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