8/13/2016
A. 20 minute clock - Muscle Up Skill Work - https://youtu.be/y001018-p8A (work through these drills)
+
For time:
30 Calorie Ski Erg
50 Bar Facing Burpees
30 Thrusters 95/65
2000m Run
30 Thrusters 95/65
50 Bar Facing Burpees
30 Calorie Ski Erg
*no cap this is supposed to be a grinder effort that takes 30+ minutes*
+
For time:
30 Calorie Ski Erg
50 Bar Facing Burpees
30 Thrusters 95/65
2000m Run
30 Thrusters 95/65
50 Bar Facing Burpees
30 Calorie Ski Erg
*no cap this is supposed to be a grinder effort that takes 30+ minutes*
8/12/2016
A. Clean Complex
Clean Pull to knee (pause 2 seconds) x 1 + Power Clean (from pause) x 1 + Hang Squat Clean x 1 - Every 2:30 x 20 minutes ( 8 sets)
*stay with moderate loading and perfect mechanics*
B. EMOM x 10 - 5 TNG Shoulder to Overhead (155/105)
C. Farmers Carry/Waiter Walk Combo x 300 meters (out to corner with one hand in waiter carry, one hand in farmer, switch at corner and come back)
+
10 sets:
:12 Second MAX EFFORT AB Sprint
rest 1 minute
Clean Pull to knee (pause 2 seconds) x 1 + Power Clean (from pause) x 1 + Hang Squat Clean x 1 - Every 2:30 x 20 minutes ( 8 sets)
*stay with moderate loading and perfect mechanics*
B. EMOM x 10 - 5 TNG Shoulder to Overhead (155/105)
C. Farmers Carry/Waiter Walk Combo x 300 meters (out to corner with one hand in waiter carry, one hand in farmer, switch at corner and come back)
+
10 sets:
:12 Second MAX EFFORT AB Sprint
rest 1 minute
8/11/2016
A. Back Squat - 10, 10, 10 rest 3 minutes (go based off of feel)
B1. Single Leg Double Dumbbell Deadlift x 8 reps/leg rest 1 minute bt legs
B2. Single Leg Plank Hold x :20 Seconds/side rest 1 minute x 3 sets
C. 300m Sandbag Carry AHAP (1 break allowed during attempt)
+
40-30-20-10
Toes to Bar
Wall Ball Shots (20/14)
*treat this like an open WOD and pace accordingly*
CAP @ 20 minutes
B1. Single Leg Double Dumbbell Deadlift x 8 reps/leg rest 1 minute bt legs
B2. Single Leg Plank Hold x :20 Seconds/side rest 1 minute x 3 sets
C. 300m Sandbag Carry AHAP (1 break allowed during attempt)
+
40-30-20-10
Toes to Bar
Wall Ball Shots (20/14)
*treat this like an open WOD and pace accordingly*
CAP @ 20 minutes
8/9/2016
A. Clean Grip Deadlift - 5, 3, 1, 1, 1 rest 2 minutes *building*
B. High Hang Power Clean (position 1) x 3 TNG reps rest 1:30 x 5 sets (keep these around 70-75%) *form and mechanics*
C. Supine Medball Hamstring Curl @ 2111 tempo x 8-10 reps rest 2 minutes x 3 sets
+
AMRAP 4 @ 80-85%
20 Double Unders
10 Russian KB Swings 70/53
5 Burpees
rest 1 minute x 3 sets
+
GOAT Work - spend 5-10 minutes on something that needs practice
B. High Hang Power Clean (position 1) x 3 TNG reps rest 1:30 x 5 sets (keep these around 70-75%) *form and mechanics*
C. Supine Medball Hamstring Curl @ 2111 tempo x 8-10 reps rest 2 minutes x 3 sets
+
AMRAP 4 @ 80-85%
20 Double Unders
10 Russian KB Swings 70/53
5 Burpees
rest 1 minute x 3 sets
+
GOAT Work - spend 5-10 minutes on something that needs practice
8/8/2016
Start of our new cycle
A. Every 30 seconds x 15 mintues
Interval 1: Drop Snatch x 1
Interval 2: High Hang Snatch x 1
Interval 3: Snatch x 1
*all at 65-70% - 10 sets of each*
B1. 3 Muscle Ups (scale 9 Pull-Ups) rest 1 minute
B2. 6-8 HSPU rest 2 minutes x 5 sets
C. Reverse Tabata L-Sit - :10 seconds ON :20 seconds OFF x 8
+
500m Run - every 4 minutes x 20 minutes (5 sets)
A. Every 30 seconds x 15 mintues
Interval 1: Drop Snatch x 1
Interval 2: High Hang Snatch x 1
Interval 3: Snatch x 1
*all at 65-70% - 10 sets of each*
B1. 3 Muscle Ups (scale 9 Pull-Ups) rest 1 minute
B2. 6-8 HSPU rest 2 minutes x 5 sets
C. Reverse Tabata L-Sit - :10 seconds ON :20 seconds OFF x 8
+
500m Run - every 4 minutes x 20 minutes (5 sets)
Subscribe to:
Posts (Atom)