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Monthly Archive for: ‘June, 2013’

Mon. 7/1/13

Warm Up
2 Rounds
200m Row
15 DU
10 DB SLDL Using Curl&Press Wt.
5 DB Curl & Press

SC&SJ
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10min AMRAP
5 STO (115/90)
10 DL (115/90)
15 Box Jumps (24/20)

Sat 6/29/13

I-Run/200m/400m/70th/400m/200m/I-Run
5 1 Arm Row per side
10 KBS
5 Burpees

Fri. 6/28/13

Buy In:
I-Run
15 Burpees
20 Pull Ups

5 Rounds
12 SDHP (90/68)
10 Cleans – any way (90/68)
8 BR Thrusters (90/68)
30 DU sub 100 Singles
150m Row

Buy Out:
5 C2B Pull Ups
10 Pledge Push Ups
30 Air Squats
10 Pledge Push Ups
5 C2B. Pull Ups

Th. 6/27/13

Warm Up
3 Rounds NFT
30 Flutter Kicks-15 per side
20 DU
10 Good Mornings
1 Rope Climb

Strength Work – Advanced
Squat Clean & Split Jerk
70%-3+3
75%-3+2
80%-2+2
80%-2+1
85%-1+1
90%-1+1
Interm. Work on form and mechanics at 50-70%
Beg. Work form and mechanics with light wt.

Met Con
5 Rounds
I-Run
3 Clean & Jerk (155/115)
6 HSPU (45’s&AbMat/25’s&AbMat)
9 T2B

For the wod the clean does not have to be a squat clean and the jerk is any way.

Wed. 6/26/13

Warm Up – NFT
2 rounds
10 WBS
10 KBS
10 per side bicycle cross overs
Bear crawl -walk
Gorilla walk back
Bear crawl -walk
Gorilla walk back

For Time
70th Run
21 Box Jumps (30/24)
21 Russian KBS (32/24)
21 squats with KB (32/24) hold it any way you like.
400m Run
15 BJ
15 RKBS
15 KB Squats
200m Run
9 BJ
9 RKBS
9 KB Squats
I-Run
6 BJ
6 RKBS
6 KB Squats

Tues 6/25/13

BR Snatch Grip SP 3×12 keep wt light for all 3 sets

Snatch: 2 reps @ 70-75-80-80-85-85%

10!
HPSnatch (95/73)
Dips (20#/BW)
OHS (95/73)
10 DU per round

6/24/13 Mon

SP 12-10-8-6-4
Thruster 1-1-1-1-1

20min Cap.
200m Run+70th
40 Wall Ball Shots
30 C2B Pull Ups
20 Hang Squat Cleans (135/103)
15 STO (135/103)
10 Burpees Over Bar
5 MU – Sub 5 BMU or 10 Chin Ups

The Run…
Normal 200m then continue around as if going to do another but keep going to southern continuing on to 70th and back.
there are no points assigned to the run.
there are 120 points available after the run – 10 Chin Ups = 5 points (ea chin up is worth 1/2 point)
Rx = finish in 20 min or less at prescribed wt and movement standards
indicate score and wt used

Sat 6/22/13

2-Island Runs
20 Thrusters
15 Sit Ups
10 Burpees
2-Island Runs
20 Cleans Any Way
15 Sit Ups
10 Burpees
2-Island Runs
20 SDHP
15 Sit Ups
10 Burpees
2-Island Runs
20 Push Press
15 Sit Ups
10 Burpees
2-Island Runs

1 Bar Only For All BB Movements

Fri 6/21/13

Arnold SP 4×12 alt for 6 and tog for 6
SLDL holding your wts. 4×12
S/S these two exercises

Buy In: 5 Burpees & 5 Mix Grip Pull Ups
5 Rounds
1 Rope climb 20ft
3 MU sub: 3 Bar MU or 6 Strict Close Grip Chin Ups
6 V-Ups
10 HSPU – NO AB MATS FOR ANYBODY – no plates either. Hands on floor and head to floor = Rx Standard, otherwise do what you want.
15 Air Squats
100m Row
Buy Out: 5 Burpees & 5 Mix Grip Pull Ups

Th. 6/20/13

20 min. Max
5 sets
3 Clean Pull
2 Clean High Pull
1 power Clean

5 Rounds 30 min cap. / Sub 20 Rx cap
10 WBS (20/14)
15 SDHP (95/73)
20 DU – sub 10 Burpees
30 Singles
Sand Bag Island Run – (36/24)-(all runs out 2 in 2)

Wed. 6/19/13

Approx. 15 min.
Dead Lifts 4×12
Break down into 3 subsets of 4
4-SLDL
4-RDL
4-DL
Wt should be light to moderate. Focus on mechanics and contractions.
Reps should be continuous through all 12 reps.
——————————————————————
Compare to 2/10/12
3, 7min AMRAP’s
AMRAP 1:
10 Pull Ups
7 Box Jumps (34/24)

AMRAP 2:
10 DL (185/140)
7 Burpees

AMRAP 3:
10 Cal. Row
7 per side DB Snatch (65/40)

Tues. 6/18/13

Snatch work
55-60-65-70-75-80-85%..Wt
-3—3—3—2—2—1—1…..Reps

4 Rounds
25 DU
3 Snatch
3 Hang Snatch
3 Power Snatch
3 Hang Power Snatch

Wt should be approx. 50% of 1Rm

Mon 6/17-13

Warm up: 3xrow and 3 major bb br and fr work reps of 5
————————-
Bear crawl / G Walk x 2 from for 2 to 3
————————–
3x:30sec bucket squat hops 1min rest b/t sets
————————–
21-15-9
DB Snatch
DB Clean
DB Squats
1-Run
All Work Is Bi-Lateral

Fri. 6/14/13

Arnold 4×12
Alt. 1 set then tog. 1 set
——————————————————————–
DB OHS 3×3 reps per side – use only 1DB – stay very light
———————————————————————
Good Mornings 3×12. -again stay light
———————————————————————-
Skull Crushers 4×12
———————————————————————-

3 rounds
24 WBS (20/14)
12 KB Snatch -make this a 2 handed GTO Snatch (24/20)
I-Run

Th. 6/13/13

Clean & Jerk @ 70-75-80-80-85% of 1Rm Clean
Do 3 reps for set 1&2
Do 2 Reps for set 3,4&5

Hero Wod – “DT”
5 Rounds
12 Deadlifts (155/115)
9 Hang Power Cleans (155/115)
6 Push Jerks (155/115)

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