Archives

Monthly Archive for: ‘November, 2011’

12/1/11 Th

7 Rounds For Time
1 Power Clean (205/113)
3 Dead Lifts (205/113)
5 Dips
7 A-KBS (24/16)
non-Rx do 6 Dead Lifts

11/30/11 Wed

50 DU
Cleary Run
5 T2B
100m Row

40 DU
70th Run
5 T2B
100m Row

30 DU
400m Run
5 T2B
100m Row

20 DU
2 Island Runs
5 T2B
100m Run

10 DU
1 Island Run
5 T2B
100m Row

Buy Out: 30 Thrusters (45/33)

11-29-11 Tues

Buy In: 70th Run

10 Rounds For Time
1 HSPU
3 Pull Ups (C2B/CoB)
1 HSPU
3 Burpees
1 HSPU
3 Box Jumps (30/24)

Buy Out: 300m Row

11/28/11 Mon

PP 5 x 3 Build to Mod. Heavy. Work on Mechanics – Explosiveness

5 Rounds For Time
5 Power Cleans (185/103)
10 Wall Ball Shots (20/14)
15 DU – sub 75 singles

11/26/11 Sat

2

For Time

21 Push Press (95/63)
21 Push Ups
21 Sit Ups
21 Dips
2-Island Runs

18’s
Run

15’s
Run

12’s
Run

9’s
Run

11/25/11 Fri

Q Time Scaled-45min Cap

400m Run
10 C&J (95/65)
10 SDHP (95/65)
5 per Box Jumps (16-20-24-30-24-20-16/12-16-20-24-20-16-12)
10 SDHP
10 C&J

800m Run

10 SDHP
10 C&J
Box Jumps
10 C&J
10 SDHP

800m Run

10 C&J
10 SDHP
Box Jumps
10 SDHP
10 C&J
400m Run

11/24/11 Turducken Day

11-23-11 Wed

Closed Thursday – Fri 9am and 10am only. – 6pm open gym friday night.

Snatch Skills and Drills

7 Rounds For Time
7 SDHP (135/95)
7 Box Jumps (30/24)

Time Permitting:
Cleary Run

11-22-11 Tues

Closed Th
Fri Sessions at 9 and 10am only. Open gym at 6p.

Front Squats 5 to 8 Sets Of 3 Reps. (Build to a Heavy Set Of 3 Reps)

21-17-13-9-5
Thrusters (115/75)
Push Ups
Sit Ups

11-21-11 Mon

Schedule Changes For This Week:
Thursday 11/24 closed for thanksgiving holiday
Friday 11/25 we will hold saturday training schedule, 9am and 10am only.
Friday at 6pm there will be open gym. This is not a regular training session. Sunday open gym rules apply.

10 – 15 min of work
Heavy STO – PP or PJ
3 to 5 sets of 3 reps

10 – 15 min of work
Heavy Dead Lifts
3 to 5 sets of 3 reps

12 min AMRAP
3 Power Cleans (185/98)
4 Burpees Over Bar
5 Pull Ups

11-19-11 Sat

For Time 45min Cap

10 Power Snatch (95/63)
2-Island Runs
15 Power Clean (95/63)
3 Rounds Of Cindy
25 Burpees
25 A-KBS (24/16)
25 Box Jumps (24/20)
25 Thrusters (95/63)
3 Rounds Of Cindy
15 Power Cleans (95/63)
2-Island Runs
10 Power Snatch (95/63)

11/18/11 Fri

3 Rounds For Time
400m Run
10 Box Jumps (20/16)
15 DU
300m Row
15 DU
10 Wt’d Step Ups

11-17-11 Th

5 Rounds For Time
15 Wall Ball Shots (20/14)
12 Push Press (95/63)
10 Push Ups
8 Dips
2 Island Runs

Rx = Strict Mechanics and ROM in addition to Wt.

11-16-11 Wed

Snatch Work – Till the bottom of the hour
3 HSHP – 3 SHP – 3 P Snatch (2″-4″-6″)

3 RFT
5 HSPU
10 Sandbag get ups
400m Run
Buy Out 30 Burpees

11-15-11 Tues

Front Squats: 5-5-3-3-3

5 Rounds For Time
5per DB Clean & Jerk (45+30+)
5per Back Lunge holding wt’s
15 KB SDHP (24/16)

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