12-17-14

STRENGTH

6 Sets:

1 Clean + 1 Push Press + 1 Push Jerk/Split Jerk.
Work to a heavy set. May be power clean.

135/155/165/170/175/missed180FITNESS

4 Rounds:

10 Ground to Overhead 115#
10 Box Jumps (24″/20″)
20 Calories AD or Row

14:58

12-16-14

STRENGTH


A.) Back Squat 3 sets of 8 @ 77% of 5 Rep Max 140, 140, 140
B.) Max HS Hold 12-24

FITNESS

AMRAP 12:
30 Wall Balls
50 Double Unders

4 rds + 91 singles 20# ball

12-12-14

STRENGTH

Development & Enhancement:
3 Sets
A.) 20 Double KB Front Rack Walking Lunge Steps 16KG, 20KG, 20KG
B.) Arch Body Hold x 6/12/or 24 seconds 12-24 seconds


FITNESS

“Fran”

21-15-9
Thrusters
Pull Ups (Scale: Jumping Pull Ups)
RX
7:55

12-11-14

STRENGTH

Bench Press 4 sets of 5
135/155/165/165


FITNESS

Row 750 M
30 Push Ups
30 Plank Rows
Row 500
20 Push Ups
20 Plank Rows
Row 250M
10 Push Ups
10 Plank Rows

13:23 30LB DB for Rows

12-10-14

STRENGTH

6 Sets

1 Clean + 2 Push Press
Work to a heavy set

175LBS!!!


FITNESS

Sevens:
7 min AMRAP:
7 Ground to Overhead (power cleans)
7 Burpees

Rest 2 minutes

Repeat :)

118 reps total/95 LBS

12-9-14

STRENGTH


Performance:
3 sets of 8 Back Squat @ 77% of 5 RM
140x5,140x8,140x8

Competition:
Back Squat 3 sets of max unbroken reps at Strengthfest weight (do not exceed 30 reps total)

B.) Max Handstand Hold

FITNESS

60 Double Unders (120 Singles)
50 DB Front Squats
40 KB Swings (24kg/16kg)
30 Box Jumps (Step Down)
20 DB OH Sit Ups
10 Strict 45# Pull Ups (Scale: Body Weight/Tough Body Rows)

13:23

12-3-14

STRENGTH

6 Sets:

1 Clean + 3 Push Press.
Work to a heavy set.

165LBS

FITNESS

Airdyne Elizabeth
21-15-9:

Airdyne Calories
Power Clean
Ring Dip (modified)

(P: 135#/95#, C: 155#/105#)

11:44

12/2/14

STRENGTH


Enhancement, Peroformance & Competition:
A.) E&P: 3 x 8 @ 75% of 5RM,
135x8x3

B.) Max Handstand Hold
~30 sec


FITNESS

3 Rounds:

45 seconds Max Wall Balls
15 seconds Rest
45 seconds Max Ball Slams
15 seconds Rest
45 seconds Lateral Plyo Jumps
15 seconds Rest
45 seconds Toes to Bar or Ab Wheel
15 seconds Rest

14lb WB, 30lb SB, TTB, 16" box

230

12-1-14

STRENGTH


Enhancement:
A.) Deadlift 5 x5 - 135/165/195/195/195

B.) Strict Pull Ups 5 sets x Max BW
5/8/5/4

After each set: 5 Broad Jumps for max distance
Rest 3 minutes

Longest - 3" short of two mats

FITNESS

Three Couplets
7 minute time cap on each, for total time:

35LB DB

4 Rounds for Time: 10 DB Hang Power Cleans, 10 Burpees

4 Rounds for Time: 10 Dumbbell Thrusters, 10 Dumbbell Plank Row
(DNF 3 rounds only)

4 Rounds for Time: 10 Dumbbell Power Snatch from the Ground, 10 Single Arm DB Push Press

Time 19:41 - missed the time cap on second round and went 9:40 instead of 7:00 time cap. Real time was more like 17:00

11-25-15

STRENGTH

Development & Enhancement:
Find a 1RM Press and 1 RM Chin Up

145LB PR#
70LB KB PR#


FITNESS

12 Minutes:

Buy In: 400 Meter Run

AMRAP with remaining time:
10 Alternating Single Arm DB/KB Snatches 35lbs
10 Burpees over Box Jumps (16″/12″)

4 rounds + 16 reps

11-24-14

STRENGTH


Enhancement, Performance & Competition:
20 minutes to work to a heavy 5 Rep Back Squat

175LBS

FITNESS

50 Double Unders (Scale: 100 Singles)
20 OH Squats – 135#/95# (Scale: Front Squat) 75lbs
20 KB Swings (32kg/24kg)
50 Double Unders
20 OH Squats
20 KB Swings
50 Double Unders

10:56

11-20-14

STRENGTH

3 Sets:

Development:
A.) 8 Goblet Squats
B.) Handstand Hold x Max

Enhancement:
A.) 5 Front Squats
B.) Handstand Hold x Max

135/140/140
30 sec hold



FITNESS

3 Rounds:

1 minute each station, 1 minute rest between rounds, score = total reps

Wall Balls (20#/14#) 14
DB Hang Power Clean (35#/25#)
30
Lateral Plyo Ski Jumps 16"
Push Ups
AirDyne Calories

277!!!

11/18/14

STRENGTH

3 Sets of Sequence 1-3-5:

Strict Press
95/105/110/

Chin Up
Bw/12kg/BW

FITNESS

4 Rounds:

1/2 Mile AirDyne

15 DB Push Press 45##

15 TTB (K2E or Knee Tucks)KT

17:14

11-13-14

STRENGTH

3 SETS:

Development:
A.) 8 Goblet Squats
B.) Handstand Hold x Max

Enhancement:
A.) 5 Front Squats
B.) Handstand Hold x Max

Performance & Competition: 135lbs
A.) 2 Font Squats @ 80% with a 2 second pause at bottom
B.) Handstand Hold x 60 seconds

FITNESS

4 Rounds:

50 Double Unders
5 Reps of Barbell Complex

Complex:
1 Rep = 3 Hang Power Cleans, 2 Reverse Lunges (1 each leg) 1 Front Squat
P: 135#/95#, C: 155#/105#

18:10 at 95lbs

11/6/14

STRENGTH

3 SETS:


(135lbs)!
Performance & Competition:
3 Font Squats @ 70% with a 3 second pause at bottom

FITNESS

3 Rounds for Time:

15 DB Thrusters (45#)
15 Ball Slams (40#)
15 Burpee Box Jump Overs

15:40 (forgot to do last round and lost 2 mins)

9-16-14

STRENGTH

4 Rounds:

A.) 7 Back Squats/3 Front Squats – same weight. Barbell is loaded with 85% of your 5RM Front Squat. (Dev: 10 Goblet Squats)

----145!!!-----

B.) 5 DB Snatches ea. arm – AHAP (Dev: 10 KB Swings)

----40LB----

C.) Rest 2 Minutes

FITNESS

3 Rounds:

20 Ball Slams

30 Push Up to Planks

40 Walking Lunges with KBs in rack position -1 6kg/12kg (Dev: 40 BW Walking Lunges)

30LB ball, 12KG, didn't finish within time cap, missed 34 reps of the lunges in the end

9-9-14

STRENGTH

15 Minutes to Find:

1 Lap Farmers Carry – For Time & Weight 53LB KB
1 RM Chin Up – Max Weight
53LB KB!!! Failed halfway on 70LBer


Use rest time to warm up your Deadlift for the workout.

FITNESS

20 Minutes of: “McGhee”

5 Deadlifts (275#/185!!!#)

13 Push Ups

9 Box Jumps – step down (24″/20″)

9 Rounds + 5 deadlifts

9-5-14

STRENGTH

4 Sets:

Bench Press 6-8 reps @ heavier than last week

135x 8
145x6
145x6
145x5

Rest 60 Seconds

Rope Climb/Legless Rope Climbs
1 rope climb
1 rope climb
1/2 legless climb rest legs
1/2 legless climb

– If easy add weight vest x 1-2 (3-4 Scaled RC)
Rest 60 Seconds

FITNESS

“Helen”

3 Rounds for Time:

400 m Run
21 Kettle Bell Swings (55#/35#)
12 Pull Ups (Ring Rows)


44lbs, Pullups, 11:54

9-3-14

STRENGTH

20 Minutes:

Work up to a heavy Clean & Jerk (Hang Power Clean & Jerk)

170!!! PR


FITNESS

EMOM: 18 Minutes

Minute 1: 5 Power Cleans (P:135/95, C:165/115)

Minute 2: 5 Push Press

Minute 3: 10 Burpees

Had trouble finishing presses

8-27-14

STRENGTH

Development: 4 Sets
DB Snatch x 5 each arm
PVC OH Squat x 15

Enhancement:
20 minutes to build to a Heavy Hang Power Snatch and OHS
(105llbsOHS, then 115lbs and bar OHSx10)

Performance & Competition:
20 minutes to build to a Heavy Hang Snatch

FITNESS
(Rx: 135#/95#) (Scale TTB: K2E or Knee Tuck)

AMRAP: 4 Minutes

7 Ground to Overhead
7 Toes to Bar
--- 30

Rest 3 Minutes

AMRAP: 3 Minutes

5 Ground to Overhead
5 Toes to Bar
--- 22

Rest 2 Minutes

AMRAP: 2 Minutes

3 Ground to Overhead
3 Toes to Bar

---13

Rest 1 Minute

AMRAP: 1 Minute
Ground to Overhead

---4

TOTAL: 69 @ 105LBS Knees to Elbows

8-25-14

STRENGTH

3 Rounds:

Front Squats x 5 (@90% 5RM)
135 x 5-6

Rest 90 Seconds
Double KB Bent Over Rows x 6-8
24kg Kb

Rest 90 Seconds


FITNESS

AMRAP: 6 Minutes

10 Pull-Ups (kipping Pull Ups)
15 Thrusters 95#/65# (75LBS)
30 Double-Unders (60 Singles)
Rest 4 minutes

1 round + 40

Repeat 6 min AMRAP

1 round + 30

8/21/14

STRENGTH

4 Sets:

DB Reverse Lunge into SLDL x 6-8 reps each leg

35 lbs

Rest 1 minute

KB Waiters Walk 50m each arm

16kb kg

Rest 1 minute

FITNESS

EMOM: 12 Minutes

5 Deadlifts (185#/135#) 155lbs

10 Jumping Goblet Squats 20kg KB

Trouble w squats. Workout was too much

Remainder of time hold a push up plank

8/19/14

STRENGTH

3 Sets:

Romanian Deadlift x 6-8 Reps (165LBS x 6!!!)
Rest 60 Seconds
Weighted Chin Up x 4-6 Reps (Bw x 6, 25 DB x 6, 35lb KB x 4, 35lb KB x 4)
Rest 60 Seconds
Suitcase Carry x 50 Meters (24KG)
Rest 60 Seconds

FITNESS

AMRAP: 12 Minutes

AirDyne 0.33 miles or Row 250 meters
5 Right arm KB/DB Power Snatch (35 LB DB)
5 Left arm KB/DB Power Snatch
5 Burpee pull ups

4 rounds plus .25 AD

8-5-14

STRENGTH

4 Sets:

Romanian Deadlift x 6-8 reps
Rest 60 seconds
Weighted Chin Up x 4-6 reps (1BWx6... 3x20lb DBx4)
Rest 60 seconds
Suitcase Carry x 50M each arm
Rest 60 seconds (24KG KB)

FITNESS

Complete for time:

100 KB Swings (24/16) (20 KG)
75 Air Dyne or Row Calories
50 Evil Wheels

*This can be broken into any amount of sets and reps.

17:26

8-1-14

WARM UP/MOVEMENT CORRECTION:

Run 1 Lap

10 Step Ups ea. Leg
5 PVC Pass Through Lunges ea. Leg
10 PVC Overhead Squats
10 Ring Rows
5 Burpee Frog Jumps

STRENGTH:

2 Sets:

Dumbbell (35LBS!!) Walking Lunges x 20 Steps
Rest 60 Seconds
Strict Pull-Ups x Max Reps (8x)
Rest 60 Seconds

FITNESS:

6 Sets for Max Reps of:

30 Seconds: DB Thrusters (40#/30#) (35LBs!!!)
30 Seconds: Rest
30 Seconds: Box Jump Overs (24″/20″) (20" box!!!)
30 Seconds: Rest

Thrusters: 62
Box Jumps: 52

7-30-14

STRENGTH:

4 Sets

Single Arm Press 4-6 reps ea. arm
24kg KB
Rest 90 Seconds

L-Sit Tuck to Extention 7-10 reps (L-Sit Tuck Hold, accumulate 30 seconds)

Rest 90 Seconds

FITNESS:

21-15-9

Hang Power Clean (C: Power Clean 155#/105#) 125#!!!

DB Push Press (C: HSPU) 35lbs!!

Time 9:44

7-25-14

STRENGTH:

Take 15 minutes to build to today’s 1-RM Push PressFITNESS:

165!!!!

For Time:

“DT”

5 rounds

12 Deadlifts

9 Hang POwer Clean

6 Push Jerks

10:38 with 105lbs and 45lb DB with forearm pain.

7-23-2014

STRENGTH:

5 Sets:


Enhancement:
Hang Power Clean + Front Squat x (1+1) x 3 reps
Rest 2-3 minutes

165lbs!!!!


FITNESS:

AMRAP: 12 Minutes

15 American Kettlebell Swings
100 Meter Run

4 rounds +25!! 20KG

7-10-14

SKILL:

Clean & Jerk

STRENGTH:

15 minutes to build to 1 heavy:

D&E: Hang Clean & Jerk


160#!!!!!

FITNESS:

“The Chief”

5 rounds of 3 minute AMRAP with 1 minute rest between rounds

3 Power Cleans (D: DB Hang PC, E: Hang PC, P&C: 135#/95#)

6 Push Ups

9 Air Squats

4 Rounds best 95#!!!!!

4-23-14

WARM UP/MOVEMENT CORRECTION:

Coaches Choice

STRENGTH:

Development:
4 sets of 3+2 Hang Power Clean + Push Press

135LBS

Enhancement:
4 sets of 3+2 Hang Power Clean + Push Jerk

Performance & Competition:
4 sets of 3+2 Power Clean + Jerk

FITNESS:

20 DB Push Press (AHAP)
20 Evil Wheels
200 Meter Run
15 DB Push Press
15 Evil Wheels
400 Meter Run
10 DB Push Press 10 Evil WHeels
600 Meter Run

Time 12:48

4-15-14

Warm Up/Movement Correction:

3 Rounds:
20 sec work/10 sec reset

Single/Double Unders
Alternating Deadbugs
Scap Push Ups

then..

3 TGU ea. Arm/5 Windmills ea. Arm/10 SLDL ea. Leg

Strength:

In 20 Minutes find 1RM Press (125lbs) and Push Press (145lbs)

Fitness:

21-15-9
DB Push Press (30lb)
Burpees
5:45

4-2-14

Warm Up/Movement Correction:

10 Powell Raises ea.
10 YTAW
10 PVC Pass Through Lunges
10 PVC Scare Crows
10 PVC Muscle Snatch/OH Squat

Skill:

Snatch Introduction

Strength:

Development/Enhancement/Performance/Competition:
4×3 Muscle Snatch from Hips
3×2 Muscle Snatch from Hang

75lbs. Muscle snatch only one dip on movement.

Fitness:

10 Min AMRAP:
10 Power Cleans (P:95/65, C:115/85)
30 Double Unders (60 Singles)

95lbs/Singles/5 rounds + 10

3/24/14

Strength:

Development:
KB Sumo Deadlift 3 x 5 Heavy
135 x 6-8

Enhancement & Performance & Competition:
Sumo Deadlift 3 x 5-8 @ 10 lbs heavier than last week, OR 80% of 1RM Deadlift

Fitness:

“DT”
5 rounds:

12 Deadlifts
9 Hang Power Cleans
6 Push Jerks

11:08 @ 105lbs

1/7/14

Skill: 5 minutes

Development & Enhancement:
Double Unders
3 in a row

Strength

Hang Power Clean 115LBS
5 rounds of:
1 HPC, rest 10 seconds
1 HPC, rest 10 seconds
1 HPC, rest 10 seconds
1 HPC, rest 90 seconds
(80% to 85% of 1RM)

Fitness

5 x 2 min AMRAPs with 1 minute rest in between each
10 KB Swings (16KG)
10 Push Ups
10 ROUNDS