Tuesday, September 22, 2015

SKILL/STRENGTH Back Squat Find a 1RM METCON For Time: Run 800m 30 Pull-ups 30 Back Squats (from floor) 30 Burpee over bar (lateral) Advanced: (135/95) Functional:...

Monday, September 21, 2015

SKILL/STRENGTH EMOM: 10 minutes 1 Power Clean + 2 Power Jerk (For load.) METCON 7 Rounds: 3 Power Cleans 9 "Heavy" Wall Balls 30 Double Unders Cap: 15 minutes Advanced: (185/135) (25/18) - 10ft Line Functional: (135/95) (20/14) - 9ft...

Friday, September 18, 2015

SKILL/STRENGTH Alternating: Bulgarian Splits 5 x 5 (Each leg) Hanging Around the Worlds 5 x 8 (total) Static Hip Extension Holds 5 x 15-20 seconds. METCON For Time: 15 Back Squats (your bodyweight) 12 Front Squats (-10 lbs) 9 Back Squats (same as previous set) 6 Front...

Thursday, September 17, 2015

SKILL/STRENGTH Alternating: Stiff Leg Deadlift, climbing to moderately heavy. 5 x 6 Turkish Get Up 5 x 1 per side **So, by the end you would have done 5 on each arm** METCON Diane - RETEST 21-15-9 HSPU Deadlift (225/155) Advanced: As prescribed Functional: Same...

Wednesday, September 16, 2015

SKILL/STRENGTH Double Unders (or practice this skill) 3 x 2 minute max effort Rest 1 minute in between. Score is best set. Then: Pull-up Strength/Skill Advanced: 4 x 5 bodyweight, on the last rep of each set maintain a flexed arm hang for max time. Functional: 4 x 5...

Tuesday, September 15, 2015

SKILL/STRENGTH Snatch Skill/Strength EMOM: 15 minutes Minute 0 - 4: 3 x Power Snatch Minute 5-9: 2 x Hang Snatch Minute 10-14: 1 x Snatch Advanced: Every 5 minutes, increase your loading. Functional: Increase loading every 4 minutes if you can, otherwise, work on...

Monday, September 14, 2015

SKILL/STRENGTH RETEST: Push-Press (from the floor) 3RM METCON 2 Rounds: 5-4-3-2-1 Power Clean Thruster After the ladder is complete, run 400m. Advanced: 108/160 Functional:...

Friday, September 11, 2015

SKILL/STRENGTH Partner Weighted Push-ups 5 Working Sets (load plates or lowest position possible) 5 x 3 Then, Alternating Movements: 5-4-3-2-1 Strict Chin-ups (weighted, negative, etc.) HSPU negatives (deficit or ADAP) (sub challenging strict barbell press for HSPU...

Thursday, September 10, 2015

SKILL/STRENGTH EMOM: 12 minutes, climbing 1 x Clean & Jerk (no further than 85% of max at the end) METCON For Time: 25 Power Clean & Jerk (133/185lb) ••12 minute...

Wednesday, September 09, 2015

SKILL/STRENGTH Strength/Skill: Partners **22 minute Cap** A. 400m Sled drag with fire hoses (180/270lb) B. 400m Single Arm Farmer Carry (24/32kg) C. 150 Tractor Drivers (total) METCON Max Distance with a partner: 8 minutes Alternating w/Partner: Run 100m + 10 Air...