8/1/12 Wed
Compare To 7/28/11
Front Squats 5×5
3RFT
30 WBS (20/14)
30 Snatch (80/58)
7/31/12 Tues
Cindy
7/30/12 Mon
SP 5×5
5 Rounds
3 Thrusters (135/95)
6 Back Squats ” ”
9 Cleans -Any Way- ” ”
12 DU (sub 30 singles 3 Burpees)
7/28/12 Sat
5 Rounds For Time
Cleary/70th/Shoot Str8/New 200/Island Run
10 Clean & Jerk -any way – (95/65)
10 Burpees (Sub: Squat Jumps)
20 DU (sub singles @ 3:1)
7/27/12 Fri
“Fran” – 10 min cap
7/26/12 Th
5 RFT – 30min Cap – 20min Rx Cap –
10 WBS (20/14)
15 DU (sub 5 Burpees 35 singles 5 Burpees)
150m Row
200m Run – Out 3 In 2 –
July 25, 2012 Wed
Snatch
1×[email protected]% of 1RM
Push Press From Back 5 x 5 build to a heavy 5
Snatch Pull 3×[email protected]% of Snatch 1RM
7/24/12 Tues
We Will Have A Guest Trainer In Today From Atlanta.
Chantel Kane-Krebbs, A, Q Protege.
She Will Be Bringing To Us A Program She Developed Called Speedbells.
We Will Start With A Push Press Strength Wod From The Top Of The Hour To 20 After The Hour
Your Primary Focus Is On Your Mechanics, In Particular Hip Drive.
Warm Up Sets 5×3
Work Sets 5×3
Then We Will Do A KB Warm Up And Then Go Into The KB Met Con Wod
7/23/12 Mon
Thrusters – Build To A Heavy 1
21-18-15-9
Thrusters (95/65)
HPC (95/65)
DU (sub 3 burpees the # of singles of the round 3 burpees)
7/21/12 Sat
3 RFT
20 WBS (20/14)
20 SDHP (75/58)
20 Box Jumps (20)
20 Push Press (75/58)
New Run – 200m
Rest 1 min
7/20/12 Fri
Build To A Heavy Snatch
5 Rounds For Time 30min Cap
10 Snatch (95/65)
10 Pull Ups
10 Thrusters (95/65)
10 DU (sub: 30 singles & 5 Burpees)
I-Run Out 3 In 2
7/19/12 Th
Strength Work
Work Till 10 min to the Hour
Complete 1 exercise then move to another you choose the order and # of exercises you do.
Group the ex. into 2 upper body: a core and extremity, then 1 lower body.
Traps
Shrugs 3×12
upright row 3/12
Bi’s
Chins 4×5
BB Curl and 3/4 Press 4×5
Chest
DB Incline Bench 4×8
DB Flat Bench 4×8
Back
DB Row 4×8
Rev Grip BB Row 4×8
Tri’s
Skull Crusher 4×12
Dips 4×12
Legs
Back Squat 4×5
Stiff Leg Dead Lift 4×5 (w/ soft knee)
DB 1 Leg RDL 4×5
Wt’d Step Ups
7/18/12 Wed
10 Rounds 37min Time Cap
5 per side DB Snatch (45+/30+)
5 Pull Ups
15 DU sub 30 singles & 3 Burpees
Run To Rower Out 2 – In 3
150m Row
Buy Out:
10 Lunges
5 Burpees
7/17/12 Tues
5×5 Push Jerk
5×5 Dead Lift
Compare To 2/28/12
7 RFT
7 SDHP (135/88)
7 Box Jumps (30/24)
