Warm Up:
Hinshaw
Shoulder prep
REVIEW: BENCH PRESS
DELOAD: 20 reps, 5 rep range, 60 sec rest
WORK:
Baseline Compare to Wed, Sept 14 2016
500m row
40 Air Squats
30 Sit Ups
20 Push Ups
10 Pull Ups
For time
Rx2: jumping pull ups (chin up grip ok)
Rx3: lowbar pull ups / thighs touching ground on push ups
Cash out:
Tabata hollow body holds
SILVERS:
LIFT: DEADLIFT
15 MIN EMOM @80% 2 reps
WORKOUT: Same
Cashout: Same
Thursday, December 29, 2016
Wednesday, December 28, 2016
29 Dec 2017
Warm up:
Hinshaw ankle and hip movements
Shoulder prep
T Spine mobility
REVIEW: SNATCH / OHS
DELOAD: 20 reps, 5 rep range, 60 sec rest
WORK:
for max reps, 3 rnds at each movement before moving to the next movement, tabata style with 30 sec work and 30 sec rest. You will rest 1 minute between switching stations (going from A to B to C)
A:
kettlebell swings (russian)
kettlebell goblet squat
kettlebell alternating snatches
Rx: 55/35 Rx2: 50/30 Rx3: any other weight
B:
DB walking lunge
Box Jump
KB Deadlift
Rx: db 45/35 KB 70/55 Rx2: 35/25 db same weight kettlebell Rx3: any other weights
C:
Toes to bar
DB press
Slam ball
Rx: 45/25 db, 20/14 ball Rx2: 40/20 db, 20/14 ball Rx3: Any other weights
Hinshaw ankle and hip movements
Shoulder prep
T Spine mobility
REVIEW: SNATCH / OHS
DELOAD: 20 reps, 5 rep range, 60 sec rest
WORK:
for max reps, 3 rnds at each movement before moving to the next movement, tabata style with 30 sec work and 30 sec rest. You will rest 1 minute between switching stations (going from A to B to C)
A:
kettlebell swings (russian)
kettlebell goblet squat
kettlebell alternating snatches
Rx: 55/35 Rx2: 50/30 Rx3: any other weight
B:
DB walking lunge
Box Jump
KB Deadlift
Rx: db 45/35 KB 70/55 Rx2: 35/25 db same weight kettlebell Rx3: any other weights
C:
Toes to bar
DB press
Slam ball
Rx: 45/25 db, 20/14 ball Rx2: 40/20 db, 20/14 ball Rx3: Any other weights
Tuesday, December 27, 2016
28 Dec 2016
Warm Up:
Lower body lift prep and shoulder prep and squat therapy or front sq skill transfers
LIFT REVIEW: FRONT SQ/BACK SQ
DELOAD: 20 reps, 5 rep range, 60 sec rest
WORK:
Compare to Aug. 2, 2016
The Chief
For 5 cycles:
AMRAP in 3 mins of:
3 Power Cleans, 135/95 lbs
6 Push-ups
9 Air Squats
Rest 1 min between each cycle.
For each cycle restart the AMRAP.
Rx2:
Hang Power Clean (95/65)
Low bar push ups
Rx3: Barbell hang muscle cleans (45/35) or dumbbell cleans
SILVERS:
15 MIN EMOM 2 @ 80%
WORK:
The Chief
Mod with dumbbell cleans
Lower body lift prep and shoulder prep and squat therapy or front sq skill transfers
LIFT REVIEW: FRONT SQ/BACK SQ
DELOAD: 20 reps, 5 rep range, 60 sec rest
WORK:
Compare to Aug. 2, 2016
The Chief
For 5 cycles:
AMRAP in 3 mins of:
3 Power Cleans, 135/95 lbs
6 Push-ups
9 Air Squats
Rest 1 min between each cycle.
For each cycle restart the AMRAP.
Rx2:
Hang Power Clean (95/65)
Low bar push ups
Rx3: Barbell hang muscle cleans (45/35) or dumbbell cleans
SILVERS:
15 MIN EMOM 2 @ 80%
WORK:
The Chief
Mod with dumbbell cleans
Sunday, December 25, 2016
26 Dec 2016
Warm up:
Lower body lift prep
RDL leg swings
Good mornings no load
LIFT: Deadlift or Power clean
DELOAD WEEK
Target 20 reps , range 5 reps 60 sec rest
WORK: PARTNER WORKOUT
SCOOTER:
Scooter
On a 35-minute clock with a partner:
First 5 minutes work up to a 1RM Partner deadlift then
Complete as many rounds as possible in remaining 30 minutes of:
30 double-unders
15 pull-ups
15 push-ups
100-meter sprint (10 shuttles)
For the AMRAP, have one partner work while the other rests, switching after a full round is completed.
Lower body lift prep
RDL leg swings
Good mornings no load
LIFT: Deadlift or Power clean
DELOAD WEEK
Target 20 reps , range 5 reps 60 sec rest
WORK: PARTNER WORKOUT
SCOOTER:
Scooter
On a 35-minute clock with a partner:
First 5 minutes work up to a 1RM Partner deadlift then
Complete as many rounds as possible in remaining 30 minutes of:
30 double-unders
15 pull-ups
15 push-ups
100-meter sprint (10 shuttles)
For the AMRAP, have one partner work while the other rests, switching after a full round is completed.
Thursday, December 22, 2016
23 Dec 2016
Warm Up: Upper body lift prep, shoulder prep
REVIEW: Bench Press
LIFT:
1 @ 80%
1 @ 90%
1 @ 95%
1 @ 100%
LAT: 55 reps 30 sec R Range 10-12
Gymnastics Skill: Pull up efficiencies
Work the beat swing with active lat engagement and tight hollow body, generate the kip from the shoulders, not the hips. Work on active stop and start.
If you are working on your kipping pull up, you will also do a set of 10 push off the bar from the top position and come down in a strong and long hollow body position
WORK: FRAN Compare to June 21
21-15-9
Thruster 95/65
Pull Up
Rx2: 85/55
Rx3: Ring Rows/Dumbbell thrusters
*Note*
If you are not doing Rx2 weight for thrusters you automatically move to dumbbells
Silvers:
Lift: STRICT PRESS
Workout: FRAN Rx3 standards
REVIEW: Bench Press
LIFT:
1 @ 80%
1 @ 90%
1 @ 95%
1 @ 100%
LAT: 55 reps 30 sec R Range 10-12
Gymnastics Skill: Pull up efficiencies
Work the beat swing with active lat engagement and tight hollow body, generate the kip from the shoulders, not the hips. Work on active stop and start.
If you are working on your kipping pull up, you will also do a set of 10 push off the bar from the top position and come down in a strong and long hollow body position
WORK: FRAN Compare to June 21
21-15-9
Thruster 95/65
Pull Up
Rx2: 85/55
Rx3: Ring Rows/Dumbbell thrusters
*Note*
If you are not doing Rx2 weight for thrusters you automatically move to dumbbells
Silvers:
Lift: STRICT PRESS
Workout: FRAN Rx3 standards
Wednesday, December 21, 2016
22 Dec 2016
Warm Up: Lower body lift prep, t spine prep and mobility (partner knee in back opener, bow and arrows, foam roller and barbell reach etc)
REVIEW: Snatch or OHS
LIFT:
1 @ 80%
1 @ 90%
1 @ 95%
1 @ 100%
LAT: 55 reps 30 sec R Range 10-12
Gymnastics Skill: Hollow body lat pulldowns, as heavy a band as you can go
3 sets of 6
WORK:
10 rounds for time
10 Power clean
10 push ups
Rx: 135/95
Rx2: 125/85
Rx3: any other weights/push up mods
REVIEW: Snatch or OHS
LIFT:
1 @ 80%
1 @ 90%
1 @ 95%
1 @ 100%
LAT: 55 reps 30 sec R Range 10-12
Gymnastics Skill: Hollow body lat pulldowns, as heavy a band as you can go
3 sets of 6
WORK:
10 rounds for time
10 Power clean
10 push ups
Rx: 135/95
Rx2: 125/85
Rx3: any other weights/push up mods
Tuesday, December 20, 2016
21 Dec 2016
Warm Up: Lower body lift prep, Squat therapy or Front squat skill transfers, Hip mobility, ankle mobility
REVIEW: Front squat/back squat
LIFT:
1 @ 80%
1 @ 90%
1 @ 95%
1 @ 100%
LAT: 55 reps 30 sec R Range 10-12
Skill: Barbell grip test
Contest time, who is the champ?! Two barbells will be loaded (220 mens/185 ladies each barbell). Each athlete will deadlift the bars from the end facing their competitor (farmer walk style but from the ends of the bar on the outside facing each other). Winner is the one who can hold on the longest without dropping their end.
REVIEW: SNATCH
REVIEW: Front squat/back squat
LIFT:
1 @ 80%
1 @ 90%
1 @ 95%
1 @ 100%
LAT: 55 reps 30 sec R Range 10-12
Skill: Barbell grip test
Contest time, who is the champ?! Two barbells will be loaded (220 mens/185 ladies each barbell). Each athlete will deadlift the bars from the end facing their competitor (farmer walk style but from the ends of the bar on the outside facing each other). Winner is the one who can hold on the longest without dropping their end.
REVIEW: SNATCH
WORK:
5 rounds for time of:
15 Power Snatches, 95/65 lbs
Row, 500 m
Rx2: 3 Rounds
Rx3: 5 rounds
15 alternating dumbbell hang power snatch any load
SILVERS:
Same lift
Same skill with appropriate weight
Same workout Rx3 standards (single arm alternating dumbbell hang power snatches)
Monday, December 19, 2016
20 Dec 2016
Warm Up: Upper body lift prep, Shoulder prep
REVIEW: Push jerk or Press
LIFT:
1 @ 80%
1 @ 90%
1 @ 95%
1 @ 100%
LAT: 55 reps 30 sec R Range 10-12
Gymnastics Skill: 3 x 2 wall walks for quality
REVIEW: with dowels, deadlift
WORK: DIANE
21-15-9 reps for time
Deadlifts (225#/155#)
Handstand Push-Ups
Rx2: HSPU off box from knees in pike or toes in pike from floor, same weight
Rx3: Push ups or modified push ups, less weight
If you are doing less than 125# on deadlifts, please move to kettlebell deadlifts at heaviest weight possible and increase rep scheme if weight is too light
NOTE: * Mods for the last time we did this workout on Mar. 8 2016 were as follows:
RX2: 175/125
Mod: Less than 175/125 and/or push ups or push up mods
REVIEW: Push jerk or Press
LIFT:
1 @ 80%
1 @ 90%
1 @ 95%
1 @ 100%
LAT: 55 reps 30 sec R Range 10-12
Gymnastics Skill: 3 x 2 wall walks for quality
REVIEW: with dowels, deadlift
WORK: DIANE
21-15-9 reps for time
Deadlifts (225#/155#)
Handstand Push-Ups
Rx2: HSPU off box from knees in pike or toes in pike from floor, same weight
Rx3: Push ups or modified push ups, less weight
If you are doing less than 125# on deadlifts, please move to kettlebell deadlifts at heaviest weight possible and increase rep scheme if weight is too light
NOTE: * Mods for the last time we did this workout on Mar. 8 2016 were as follows:
RX2: 175/125
Mod: Less than 175/125 and/or push ups or push up mods
Sunday, December 18, 2016
19 Dec 2016
Warm Up: Lower body lift prep
REVIEW: Power clean or Deadlift
LIFT:
1 @ 80%
1 @ 90%
1 @ 95%
1 @ 100%
LAT: 55 reps 30 sec R Range 10-12
Gymnastics Skill: 3 sets of either a) max ring hold in hollow body b) max ring hold in L sit position
*If you cannot hold yourself in the top of the ring position at all, you will perform 3 sets of max hollow body hold on the floor*
WORK:
10 Min AMREPS
With a partner
Bar Hang (timer)
Russian Kettlebell swings (score)
You may only swing while your partner is hanging
RX: 55/35
Rx2: 50/30
Rx3: any other weights
SILVERS:
Lift: Bench Press
15 MIN EMOM 2 @ 80%
WORK: Same
REVIEW: Power clean or Deadlift
LIFT:
1 @ 80%
1 @ 90%
1 @ 95%
1 @ 100%
LAT: 55 reps 30 sec R Range 10-12
Gymnastics Skill: 3 sets of either a) max ring hold in hollow body b) max ring hold in L sit position
*If you cannot hold yourself in the top of the ring position at all, you will perform 3 sets of max hollow body hold on the floor*
WORK:
10 Min AMREPS
With a partner
Bar Hang (timer)
Russian Kettlebell swings (score)
You may only swing while your partner is hanging
RX: 55/35
Rx2: 50/30
Rx3: any other weights
SILVERS:
Lift: Bench Press
15 MIN EMOM 2 @ 80%
WORK: Same
Thursday, December 15, 2016
16 Dec 2016
Warm up: Upper body lift prep and shoulder prep
REVIEW: Bench Press
LIFT:
2 @ 70%
2 @ 80%
2 @ 85%
2 @ 90%
1:30 rest btwn rounds
L.A.T. : Target 45 reps, 8-10 Rep Range, 45 sec rest
WORK:
Complete as many rounds as possible in 20 mins of:
10 Thrusters, 115/75 lbs
3 Rope Climbs
15 Box Jumps, 20/16 in
Rx2: With a partner, rx standards
Rx3: alone, lighter weight and mods
SILVERS:
LIFT : DEADLIFT with 15 EMOM 2 reps @ 80%
WORK: Same as above, appropriate mods
REVIEW: Bench Press
LIFT:
2 @ 70%
2 @ 80%
2 @ 85%
2 @ 90%
1:30 rest btwn rounds
L.A.T. : Target 45 reps, 8-10 Rep Range, 45 sec rest
WORK:
Complete as many rounds as possible in 20 mins of:
10 Thrusters, 115/75 lbs
3 Rope Climbs
15 Box Jumps, 20/16 in
Rx2: With a partner, rx standards
Rx3: alone, lighter weight and mods
SILVERS:
LIFT : DEADLIFT with 15 EMOM 2 reps @ 80%
WORK: Same as above, appropriate mods
Wednesday, December 14, 2016
15 Dec 2016
Warmup: Upper body lift prep and shoulder prep, squat therapy, t spine mobility
REVIEW: Snatch or OHS
LIFT:
2 @ 70%
2 @ 80%
2 @ 85%
2 @ 90%
1:30 rest btwn rounds
L.A.T. : Target 45 reps, 8-10 Rep Range, 45 sec rest
WORK: ROWING HELEN
Row 400m
21 KBS (american) 55/35
12 Pull Ups
Rx2:
400 m row
21 KBS 55/35 Russian style
12 Jumping pull ups (off plate)
Rx3:
400m Row
21 KBS russian style, any weight
12 Ring Rows
REVIEW: Snatch or OHS
LIFT:
2 @ 70%
2 @ 80%
2 @ 85%
2 @ 90%
1:30 rest btwn rounds
L.A.T. : Target 45 reps, 8-10 Rep Range, 45 sec rest
WORK: ROWING HELEN
Row 400m
21 KBS (american) 55/35
12 Pull Ups
Rx2:
400 m row
21 KBS 55/35 Russian style
12 Jumping pull ups (off plate)
Rx3:
400m Row
21 KBS russian style, any weight
12 Ring Rows
Tuesday, December 13, 2016
14 Dec 2016
Warm Up:
Lower body lift prep
Squat therapy or front squat skill transfers
MOBILITY
REVIEW: Squats
LIFT:
2 @ 70%
2 @ 80%
2 @ 85%
2 @ 90%
1:30 r btwn sets
L.A.T.: Target 45 reps, Rep range 8-10, 45 sec r
WORK:
5 RFT
12 Hang clean 135/95
21 cal row
Rx2: 3 RFT same weight
Rx3: 5 RFT
12 Hang Power clean any load
SILVERS:
Lift: same
15 MIN EMOM 2 reps @ 80%
Work: Medball cleans or dumbbell cleans mods
Lower body lift prep
Squat therapy or front squat skill transfers
MOBILITY
REVIEW: Squats
LIFT:
2 @ 70%
2 @ 80%
2 @ 85%
2 @ 90%
1:30 r btwn sets
L.A.T.: Target 45 reps, Rep range 8-10, 45 sec r
WORK:
5 RFT
12 Hang clean 135/95
21 cal row
Rx2: 3 RFT same weight
Rx3: 5 RFT
12 Hang Power clean any load
SILVERS:
Lift: same
15 MIN EMOM 2 reps @ 80%
Work: Medball cleans or dumbbell cleans mods
Monday, December 12, 2016
13 Dec 2016
Warmup: Upper body lift prep and shoulder prep
REVIEW: Push Jerk or Press
LIFT:
2 @ 70%
2 @ 80%
2 @ 85%
2 @ 90%
1:30 rest btwn rounds
L.A.T. : Target 45 reps, 8-10 Rep Range, 45 sec rest
WORK:
100 cal row for time
Rx2: 80 cal row
Rx3: 70 cal row
REVIEW: Push Jerk or Press
LIFT:
2 @ 70%
2 @ 80%
2 @ 85%
2 @ 90%
1:30 rest btwn rounds
L.A.T. : Target 45 reps, 8-10 Rep Range, 45 sec rest
WORK:
100 cal row for time
Rx2: 80 cal row
Rx3: 70 cal row
Sunday, December 11, 2016
12 Dec 2016
Warm Up:
Lower body lift prep
Good mornings (no load)
Single leg RDL's
Leg swings
Tspine mob
MOBILITY: Roll out posterior chain and hips
REVIEW: with dowels, power clean or deadlift
LIFT:
2 @ 70%
2 @ 80%
2 @ 85%
2 @ 90%
1:30 r btwn sets
L.A.T: Target 45 reps, Range 8-10 reps, Rest interval 0:45
REVIEW: OHS
WORK:
Rowing Nancy
5 RFT
400 m ROW
15 OHS 95/65
Rx2: 85/55
Rx3: 3 RFT, any load
SILVERS:
Lift: BENCH
12 MIN EMOM 3 reps @ 70%
WORK: Same modified as necessary
Lower body lift prep
Good mornings (no load)
Single leg RDL's
Leg swings
Tspine mob
MOBILITY: Roll out posterior chain and hips
REVIEW: with dowels, power clean or deadlift
LIFT:
2 @ 70%
2 @ 80%
2 @ 85%
2 @ 90%
1:30 r btwn sets
L.A.T: Target 45 reps, Range 8-10 reps, Rest interval 0:45
REVIEW: OHS
WORK:
Rowing Nancy
5 RFT
400 m ROW
15 OHS 95/65
Rx2: 85/55
Rx3: 3 RFT, any load
SILVERS:
Lift: BENCH
12 MIN EMOM 3 reps @ 70%
WORK: Same modified as necessary
Thursday, December 8, 2016
9 Dec 2016
Warm Up:
Upper body lift prep and shoulder prep
MOBILITY: Roll out and static stretch
REVIEW: Bench Press
LIFT:
3 @ 60%
3 @ 70%
3 @ 75%
3 @ 85% *NOTE* there is no money maker set this cycle 1:30 rest btwn sets
LAT: 35 REPS , 30 sec rest, Rep effort 6-8 reps
HINSHAW ankle flexion & achilles exercises
WORK:
20 MIN AMRAP
10 CTB
20 Pistols
10 Box Jumps (36/30)
Rx2:
10 Pull up
20 Pistols
10 Box Jumps (36/30)
Rx3:
10 sec flexed arm hang (at top of bar)
20 Pistol mods
10 Box jumps (24/20)
SILVERS:
LIFT: Deadlift with EMOM 10 MINS 4 reps @ 60%
WORK:
15 MIN AMRAP
10 sec flexed arm hang (use a band for assistance if required)
20 blocked squats (use a pole to assist if needed)
10 box jumps/step ups
Upper body lift prep and shoulder prep
MOBILITY: Roll out and static stretch
REVIEW: Bench Press
LIFT:
3 @ 60%
3 @ 70%
3 @ 75%
3 @ 85% *NOTE* there is no money maker set this cycle 1:30 rest btwn sets
LAT: 35 REPS , 30 sec rest, Rep effort 6-8 reps
HINSHAW ankle flexion & achilles exercises
WORK:
20 MIN AMRAP
10 CTB
20 Pistols
10 Box Jumps (36/30)
Rx2:
10 Pull up
20 Pistols
10 Box Jumps (36/30)
Rx3:
10 sec flexed arm hang (at top of bar)
20 Pistol mods
10 Box jumps (24/20)
SILVERS:
LIFT: Deadlift with EMOM 10 MINS 4 reps @ 60%
WORK:
15 MIN AMRAP
10 sec flexed arm hang (use a band for assistance if required)
20 blocked squats (use a pole to assist if needed)
10 box jumps/step ups
Wednesday, December 7, 2016
8 Dec 2016
Warm Up:
Upper & lower body lift prep and shoulder prep
MOBILITY: Roll out and static stretch
REVIEW: with dowels, OHS or Snatch
LIFT:
3 @ 60%
3 @ 70%
3 @ 75%
3 @ 85% *NOTE* there is no money maker set this cycle 1:30 rest btwn sets
LAT: 35 REPS , 30 sec rest, Rep effort 6-8 reps
WORK:
100 Burpees
You will partner up and count your partners reps for them and vice versa.
Rx2: 75 Burpees
Rx3: 50 Burpees
Upper & lower body lift prep and shoulder prep
MOBILITY: Roll out and static stretch
REVIEW: with dowels, OHS or Snatch
LIFT:
3 @ 60%
3 @ 70%
3 @ 75%
3 @ 85% *NOTE* there is no money maker set this cycle 1:30 rest btwn sets
LAT: 35 REPS , 30 sec rest, Rep effort 6-8 reps
WORK:
100 Burpees
You will partner up and count your partners reps for them and vice versa.
Rx2: 75 Burpees
Rx3: 50 Burpees
Tuesday, December 6, 2016
7 Dec 2016
Warm Up:
Lower body lift prep and either squat therapy or front squat skill transfers
MOBILITY: Roll out and static stretch
REVIEW: with dowels, Front or Back squat
LIFT:
3 @ 60%
3 @ 70%
3 @ 75%
3 @ 85% *NOTE* there is no money maker set this cycle 1:30 rest btwn sets
LAT: 35 REPS , 30 sec rest, Rep effort 6-8 reps
Warm Up: all ankle and achilles exercises from Hinshaw warm up
WORK:
You will choose a partner and your partner will count your reps and vice versa (one at a time) for both A and B
A) 100 DU for time
B) 100 Sit Ups for time
Rx2:
A) 500 singles
B) 50 Sit Ups or three sets max hollow body hold
Lower body lift prep and either squat therapy or front squat skill transfers
MOBILITY: Roll out and static stretch
REVIEW: with dowels, Front or Back squat
LIFT:
3 @ 60%
3 @ 70%
3 @ 75%
3 @ 85% *NOTE* there is no money maker set this cycle 1:30 rest btwn sets
LAT: 35 REPS , 30 sec rest, Rep effort 6-8 reps
Warm Up: all ankle and achilles exercises from Hinshaw warm up
WORK:
You will choose a partner and your partner will count your reps and vice versa (one at a time) for both A and B
A) 100 DU for time
B) 100 Sit Ups for time
Rx2:
A) 500 singles
B) 50 Sit Ups or three sets max hollow body hold
Monday, December 5, 2016
6 Dec 2016
Warm Up:
Upper body lift prep and shoulder prep
MOBILITY: Roll out and static stretch
REVIEW: with dowels, Push Jerk or Press
LIFT:
3 @ 60%
3 @ 70%
3 @ 75%
3 @ 85% *NOTE* there is no money maker set this cycle 1:30 rest btwn sets
LAT: 35 REPS , 30 sec rest, Rep effort 6-8 reps
WORK: 21-15-9
Push Ups
Alt DB Snatch (55/35)
Rx2: 45/25
Rx3: Mod push up (any)
Lighter weight db
Upper body lift prep and shoulder prep
MOBILITY: Roll out and static stretch
REVIEW: with dowels, Push Jerk or Press
LIFT:
3 @ 60%
3 @ 70%
3 @ 75%
3 @ 85% *NOTE* there is no money maker set this cycle 1:30 rest btwn sets
LAT: 35 REPS , 30 sec rest, Rep effort 6-8 reps
WORK: 21-15-9
Push Ups
Alt DB Snatch (55/35)
Rx2: 45/25
Rx3: Mod push up (any)
Lighter weight db
Sunday, December 4, 2016
5 Dec 2016
Warm Up:
Lower body lift prep
MOBILITY: Roll out and static stretch
REVIEW: with dowels, Deadlift or Power clean
LIFT:
3 @ 60%
3 @ 70%
3 @ 75%
3 @ 85% *NOTE* there is no money maker set this cycle
LAT: 35 REPS , 30 sec rest, Rep effort 6-8 reps
(If you don't understand this terminology, please read the blogpost explaining the method)
WORK:
Complete as many rounds as possible in 12 mins of:
Row, 250 m
10 Wall Balls, 20/14 lbs, 10/9 ft
10 Box Jump, 30/24 in
Rx2: lower box
Rx3: 10 min amrap with mods
SILVERS:
BENCH PRESS
Same as above
then
10 MIN EMOM 4 reps @ 60%
WORKOUT: SAME with appropriate mods
Lower body lift prep
MOBILITY: Roll out and static stretch
REVIEW: with dowels, Deadlift or Power clean
LIFT:
3 @ 60%
3 @ 70%
3 @ 75%
3 @ 85% *NOTE* there is no money maker set this cycle
LAT: 35 REPS , 30 sec rest, Rep effort 6-8 reps
(If you don't understand this terminology, please read the blogpost explaining the method)
WORK:
Complete as many rounds as possible in 12 mins of:
Row, 250 m
10 Wall Balls, 20/14 lbs, 10/9 ft
10 Box Jump, 30/24 in
Rx2: lower box
Rx3: 10 min amrap with mods
SILVERS:
BENCH PRESS
Same as above
then
10 MIN EMOM 4 reps @ 60%
WORKOUT: SAME with appropriate mods
Thursday, December 1, 2016
2 Dec 2016
Warm Up:
Upper body lift prep
LIFT: Find new 1RM bench press
REVIEW: Deadlift/Hang Power Cl/Push Jerk
WORK: Unbroken DT
AMREPS
12 Deadlift
9 HPCL
6 Push Jerk
This workout has a twist; you will NOT put the bar down throughout your reps. Once you put down your barbell, your workout is over and however many reps you got done is your score. However, there is a wallball penalty / cash out / bonus round depending how you look at it ;) Penalties as follows:
Rx: 95/65
27-48 reps = 40 wallballs
49-63 reps = 25 wallballs
64-80 reps = 15 wallballs
81+ = 0 wallballs, home free!
Rx2: 85/55
27-48 reps = 50 wallballs
49-63 reps = 35 wallballs
64-80 reps = 25 wallballs
81-94 reps = 10 wallballs
95+= 0 wallballs, home free!
Rx3: 45/35
27-48 reps = 75 wallballs
49-63 reps = 50 wallballs
64-80 reps = 35 wallballs
81-94 reps = 25 wallballs
95+ reps = 15 wallballs
SILVERS:
Lower body lift prep
LIFT: Find new 1RM deadlift
WORK:
50-40-30-20-10
Skipping
Air Squats
Upper body lift prep
LIFT: Find new 1RM bench press
REVIEW: Deadlift/Hang Power Cl/Push Jerk
WORK: Unbroken DT
AMREPS
12 Deadlift
9 HPCL
6 Push Jerk
This workout has a twist; you will NOT put the bar down throughout your reps. Once you put down your barbell, your workout is over and however many reps you got done is your score. However, there is a wallball penalty / cash out / bonus round depending how you look at it ;) Penalties as follows:
Rx: 95/65
27-48 reps = 40 wallballs
49-63 reps = 25 wallballs
64-80 reps = 15 wallballs
81+ = 0 wallballs, home free!
Rx2: 85/55
27-48 reps = 50 wallballs
49-63 reps = 35 wallballs
64-80 reps = 25 wallballs
81-94 reps = 10 wallballs
95+= 0 wallballs, home free!
Rx3: 45/35
27-48 reps = 75 wallballs
49-63 reps = 50 wallballs
64-80 reps = 35 wallballs
81-94 reps = 25 wallballs
95+ reps = 15 wallballs
SILVERS:
Lower body lift prep
LIFT: Find new 1RM deadlift
WORK:
50-40-30-20-10
Skipping
Air Squats
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