071715

Find 3RM Hang Power Clean

165

failed 170

FITNESS

13 min AMRAP:
13 Calorie Row
13 Box Jumps
13 Power Cleans
RX: 155/115
Intermediate: 135/95
Scaled: 95/65

3+16

070915

Option 4: Every 2 minutes working with Ascending weights, for 16 minutes (8 sets) 1 Hang Snatch Pull, 1 Hang Snatch, 1 Snatch

75 to work on technique

FITNESS

Complete as many rounds as possible in 12 minutes:
Airdyne – 15 Calories
Renegade Row (Push Up, LA Row, RA Row) – 10 Reps 40lbs
Ball Slams – 5 Reps 50lbs

4 rounds

070715

Bench Press

Bench Press 1 set 10 reps @70%, 1×8 Reps @75%, 1×6 reps @80%, 1×4 reps @85%

135/145/155/165 failed rep 4

FITNESS

12 minute AMRAP
L Seated DB/KB press – 6 Reps 30LB
24″ Box Jump – 9 Reps
Row – 12 Calories

2 pood/1.5 pood KB Swing – 18 Reps

3 + 42

070615

Back Squats

5 sets of 5 at last weight used for 10 lbs more than last weight used for 20 Rep Squats.

155/155/155/155/155

Short rest interval- no more than 90 seconds.

FITNESS

Annie

50-40-30-20-10

Double Unders (Scale Down: 3:1 Singles; Scale Up: Use Heavy Rope)

Sit Ups

I Forget time

070215

STRENGTH



Option 1: Seated DB Arnold Press 4 sets of 8



Option 2: 8 Ascending sets of 1 Press, 1 Push Press, 1 Push Jerk



Option 2: Press 1@10 reps @70%, 1@8 Reps 75%, 1@6 reps 80%, 1@max reps strict press at 85% followed by reps to failure of push press



105/110/115/120 push press 120 x 8

063015

Christine”
3 Rounds For Time:
500 Meter Row
12 Bodyweight Deadlifts 165
21 Box Jumps, 20″

13:06

061815

STRENGTH

Bench Press (~20 Minutes)

1@10 reps @65%, 1@8 Reps 70%, 1@6 reps 75%, 1@4 reps 80%.

135/155/165(x4)/165


In between Sets, Single-Arm Dumbbell Row x 6-8 each arm.

45db

FITNESS

This is a spin off of a Gym Jones Workout called Tail Pipe. If you do the KB Hold correctly, it will feel like you are breathing through a tail pipe. Make sure to use adequate weight and properly brace yourself and maintain midline stability for the carry.

3 rounds

Row 300M

45 Second Double KB Front Rack Carry/Hold (KB tucked under chin) (24/16) 24kb

40 Double Unders singles

10:36


Cash Out Tabata DB/BB Curls
30 db

060815

Performance/Competition

In 12 minutes:

In the first 9 minutes, find Max Weight for the following Complex

1 Clean Deadlift, 1 Hang Power Cleans, 1 Front Squats, 1 Alternating Reverse Lunge Each Leg

160

In the last 3 Minutes find 3RM Hang Power Snatch

95

FITNESS

12 min AMRAP:

10 Burpees

20 Wall Balls

160 reps

061515

STRENGTH

Press

1@10 reps @65%, 100lbs

1@8 Reps 70%, 105lbs

1@6 reps 75%, 115lbs

1@4 reps 80% 120lbs

Rest ~2 minutes between sets

For the Strict Press, these can be done standing, kneeling or from a seated position. Seated will be most challenging and work to build up most overall strength in the shoulders.

061615

5 sets of Clean Complex than 5 minutes to find Heavy 3Rep Hang Power Snatch

Option 1: 2 Hang Clean Pulls, 1 Hang Clean

Option 2: 1 Hang Clean Pull, 1 Hang Power Clean, 1 Power Clean

Option 3: 1 Hang Clean Pull, 1 Hang Power Clean, 1 Hang Clean 100lbs

061215

STRENGTH

Work up to a 1RM on one of the following movements

Hang Power Clean and Jerk - 165

Power Clean + Jerk

Clean and Jerk

FITNESS

Complete 6 rounds for time:
DB or KB Power Snatch – 5 Reps each arm (alternating)
Ring Dips/Box Dips – 10 Reps
Airdyne – 20 Calories

5 rounds even

061115

Back Squat 1 Set of 20 Reps

145 ^

FITNESS

“Denise Austin Has Nothing on Me”

4 rounds

Rest 1 min between rds

Run 400 M

21 KB Swings (Russian or American) (24)

/21 Front Squats (75)/

3 rounds, 400 m 4 KB swings before 20 min time cap

060915

STRENGTH

20 Minutes to Find

1 Rep Max Push Press (165# not a PR) and Weighted Pull Up (70# PR!!).

FITNESS

Four sets for max reps against a 3-minute running clock of:

Run 300 Meters

Max Reps Dumbbell Man-Makers 35 lbs (push-up, power clean, push press)

Rest 1 minutes

Score is total reps x total db weight

1,820 reps

6-8-15

Performance/Competition

In 12 minutes:

In the first 9 minutes, find Max Weight for the following Complex

1 Clean Deadlift, 1 Hang Power Cleans, 1 Front Squats, 1 Alternating Reverse Lunge Each Leg

160 complex
95 snatch. Failed at 125

In the last 3 Minutes find 3RM Hang Power Snatch

FITNESS

12 min AMRAP:

10 Burpees

20 Wall Balls

(Performance and Competition-every time you drop a ball, 100 M run Penalty)

Optional Cash Out: Tabata V-Up Holds

160 for WOD

060315

STRENGTH
EMOTM x 8 Min:

Deadlift/Hex Bar Deadlift

3 reps at ~80% of last 1RM

Add 5-10 lbs to last week

225#!!

FITNESS

Diane

21-15-9

Deadlift @225/155

HSPU sub'd 16kg KB

8:04

060215

STRENGTH

EMOTM x 10:

Even 5 Push Press @80% 1RM Strict Press Add 5 lbs to last week
130Lbs

Odd: 5 Pull Ups (or strength building equivalent) or 3 Muscle Ups

FITNESS

800M Run

followed by 3 rounds

20 KB Swings, 10 Pull Ups

400 M Run

followed by 3 rounds

20 KB Swings, 10 Pull Ups

200 M Run

18:57

060115

EMOTM x 8 Min:

1 Deadlift, 2 Hang Power Cleans, 3 Front Squats, 4 Alternating Reverse Lunge (2 each leg)

Add 5-10 Lbs to last time

115LBS

052815

STRENGTH

Development:


Back Squat 1 Set of 20 Reps (Start with approximately 60-65% of ~1RM)

Reps 1-10 should be easy, than continue on each rep up to 20 taking breaths in between each rep

dd 5-10 lbs to last week. No more than 10 lbs.

145# heavy!

FITNESS

1 minute of wall Balls, 1 minute of double unders, 1 minute of rowing
1 minute of wall balls, 1 minute of double unders, 2 minutes of rowing
1 minute of wall balls, 1 minute of double unders, 2 minutes of rowing
1 minute of wall balls, 1 minute of double unders, 1 minute of rowing


127 :(

052715

STRENGTH
EMOTM x 8 Min:

Deadlift/Hex Bar Deadlift

3 reps at ~80% of last 1RM

Add 5-10 lbs to last week

220# !!

FITNESS

Every 6 minutes, for a total of 3 sets, complete the following as quickly as possible:

Row 500 Meters

30 Kettlebell Swings 24KG

15 Pull Ups

052615

STRENGTH

EMOTM x 10:

Even 5 Push Press @80% 1RM Strict Press Add 5 lbs to last week

125lbs

Odd: 5 Pull Ups

FITNESS

Complete as many rounds as possible in 12 minutes:
Ball Slam – 10 Reps 40#
Clapping Push Up – 10 Reps
Broad Jumps for distance – 5 Reps
(1 Mat length)

6 round even

052115

STRENGTH

Back Squat 1 Set of 20 Reps (Start with approximately 60-65% of ~1RM)

140 x 20. A little easy. Could've did 5lbs more

Reps 1-10 should be easy, than continue on each rep up to 20 taking breaths in between each rep

Do not start too heavy as each week we will be increasing weight

FITNESS

3 Min AirDyne Calorie Test; 53 calories

rest 2 min

10 min AMRAP

10 squat jumps

10 Ball Slams

10 toes to bar

130 reps

052015

STRENGTH
EMOTM x 8 Min:

Deadlift/Hex Bar Deadlift

3 reps at ~80% of last 1RM

210lbs



FITNESS

4 rounds for time of:
15 kettlebell swings (32/24)
15 push-ups/deficit push ups with hands on 25-lb. plates
Run 400 meters

13:29

051915

STRENGTH

EMOTM x 10:

Even 5 Push Press @80% 1RM Strict Press Add 5 lbs to last week
120Lbs

Odd: 5 Pull Ups (or strength building equivalent)

FITNESS

Fight Gone South
Complete three rounds of 1 minute at each station. Rest 1 minute between rounds.
Hang Power Snatch 75/55
Double Unders
20″ Burpee Box jump
Push Press 75/65
Row

172 reps

051415

STRENGTH


In 20-25 Min, Find 1RM Back Squat

240# PR!!!

051215

STRENGTH
EMOTM x 8 Min:

Deadlift/Hex Bar Deadlift

3 reps at ~80% of last 1RM

205LBS

050815

STRENGTH

EMOTM x 10:

Even 5 Push Press @80% 1RM Strict Press

115LBS

Odd: 5 Pull Ups

050815

2 rounds max squat. Body weight or 225 whichever heavier

185 x 8
185 x 4

050515

1RM strict press

150lbs

050415

STRENGTH

Development:

Goblet Squat 3 sets of 10 or Double KB Squat 3 sets of 10

Enhancement, Performance, Competition:

In ~20 min Find 1 RM Front Squat

205# PR!

FITNESS

Complete as many rounds and reps as possible in 12 minutes of:

Run 200 Meters

12 Back Squats (135/95 lbs – taken from the floor)

4 rounds plus run plus 9 squats

042815

STRENGTH

Strict Press

3×5.
105/105/105
Deload Week

Use whatever weight you used to start. (DON’T GO HEAVY)

If shoulder issues, use KB or DB and go 3 x 8-10.

FITNESS

Complete 5 Rounds:
115lbs Push Press – Max Reps Unbroken
Sprint –100 yds
Ring /boxDips – Max Reps Unbroken
Sprint – 100 yds
Rest 90 Seconds
*Use 75% bodyweight for Push Press.

41/44/16:12

042715

Back Squat 3×5 add 5 lbs to last back squat weight weight

165/170/170

FITNESS

21-15-9

Deadlifts 165#

Wall Ball Shots 20#

Burpees

9:25

4-24-15

Front Squat 3 sets of 5

150/150/150

042115

STRENGTH

Strict Press

120-120-120

3 sets of 5 at same weight

Add 5 lbs to last weeks weight or Start at ~70% of 1RM Press

If ANY shoulder issues, use KB or DB and perform 3 sets of 8-10 same weight

FITNESS

20 Min AMRAP

5 Strict Chin Ups

10 DB Push Press

15 Burpees

7 rounds + 21. 35lb DB

040615

2015-04-06
2015-04-06
Posted on April 5, 2015 by Judah • 0 Comments
004

Today we will be Back Squatting. We will Back Squat every 3rd Squat Day. Front Squats do more work to strengthen the core muscles, which is the foundation to squat strength. Many people when back squatting do not fail due to lack of leg strength, but fail due to another weak link in the chain. By focusing on strengthening these links, we get stronger overall.

WARM UP/MOVEMENT CORRECTION

Mini Band Warm Up On All Exercises

10 Monster Walk Steps each Leg Forward and Reverse

10 Lateral Steps Each Side

10 Glute Bridges/Single Leg Glute Bridges (bands at knee)

10 Squats (Bands at Knee)

10 Push Ups

10 Scorpion Kicks (No Bands)

STRENGTH

Development: Goblet Squat 3 sets of 10 or Double KB Squat 3 sets of 10

Enhancement, Performance, Competition:

Back Squat 3 sets of 5 same weight. Start at ~70%. If you do not know your 1RM do 3 relatively heavy sets of 5 at same weight.

155/155/155


FITNESS

“Christine”

Three rounds for time of:

Row 500 Meters

12 Deadlifts (BW or 3/4 BW) 165

21 Box Jumps (20″)

Cashout: Tabata Barbell Curls

13:35

040315

STRENGTH

Hang Power Snatch or Power Snatch

Depending on Mobility to reach Starting Position

5 sets of 3 same weight

65/65/65 x 5 each

033115

STRENGTH

Strict Press

3 sets of 5 at same weight

115x5/115x5/115x5

Start at ~70% of 1RM Press

If ANY shoulder issues, use KB or DB and perform 3 sets of 8-10 same weight

FITNESS



5 Rounds

10 Burpees

10 Shoulder to Overhead - 75LBS

Cash Out for All: Tabata Flutter Kick

TIME: 6:48!!

033015

STRENGTH

Development:

Goblet Squat 3 sets of 10

or

Double KB Squat 3 sets of 10

Enhancement, Performance, Competition:

Front Squat 3 sets of 5

145x5

FITNESS

AMRAP 12

20 DB Walking Lunge Steps - 30lbs

10 Plank Row (Total)

100 Meter Run

5 rounds even!!

052515

STRENGTH

18 Min to work up to a

Heavy Hang Power Snatch OR Heavy Hang Power Clean (165--missed 170 twice)


FITNESS

Part 1:

300 M Row Test - :58

Top Time in the Gym for Male and Female Wins a $10 Apparel Credit

Part 2:

Four sets for max reps of:
60 seconds of Double Dumbbell Ground to Overhead
60 seconds of Sit-Ups
60 seconds of Rest

141 reps

2-18-15

STRENGTH

12 min EMOTM

even: 5 DB Snatch Ea Arm -

odd: 10-20sec Chin UP Eccentric Hold

12 min EMOTM

even: 5 Hang Power Snatch 75#

odd: 7 Chin UPs/Weighted Chin Ups Bw/12KG/12/8/bw/

FITNESS

2K Row

30 Burpees to 6 in target

(P/C: 50 Burpees)

Everyone should row, so we will start in heats. Fast Rowers First.
17:24

2-17-15

STRENGTH

12 min EMOTM even:

Odd:

7 Db Hang Clean and Push Press or 7 Hang Power Clean and Push Press - 115LBS

Even: 10 Knee Tucks or 10 Knee 2 Elbow


FITNESS

84 Single Unders or 42 DU’s

21 DB Push Press, 40#

21 Russian Kb Swings/American Swings 20KG
Singles

60 Single Unders or 30 DUs


15 DB Push Press,

15 Russian KB Swings,

36 single unders or 18 DU’s

9 DB Push Press,

9 KB Swings

12 minute Cap

Cash Out:

30 Ab Wheels and Mobility

021215

Enhancement/Performance/Competition

6 rounds Back Squat 1,1,1,1,1,1
230# PR

FITNESS

Row 1000 Meters

75 Russian Kettlebell Swings 20#

(Perf/Comp KB-AMerican @ (24/16))

50 Wall Ball 20#

25 Toes to Bar

Came 4 t2b short of 15 min time cap

2-4-15

STRENGTH

15 Min to Work to a 3 RM Push Press

160#

FITNESS

Development, Enhanced, and Performance:

5 rounds for time, 10 Push Press, 10 Pull Ups @ 75% of 3RM Push Press

120#

11:12

2-3-15

Front squat 1RM 200#!!

2015-02-02
2015-02-02
Posted on February 1, 2015 by Judah • 0 Comments
021 (2)

Guys Night Out on Saturday at 7PM. We are meeting at English Ale House in Providence. See Facebook for more details!

WARM UP/MOVEMENT CORRECTION

2 rounds

BW Good Morning x 15

Fire Hydrants x 10 each leg

PVC OH Lunge x 10 Each Leg

Swivel Hips x 10 each leg

Bent Leg Hollow Hold x 15 sec

Scap Push ups x 10

STRENGTH

Development: Goblet Squats 5×8

Enhanced: Front Squats- up to 6 sets of 1

Today is the culmination of a 5 week Front Squat cycle. Today you will be working up in weight on Front Squat singles, and hopefully obtaining a new 1RM. The first working set should be the weight you did for your Triples, the second working set should be the weight you did for your doubles, the third working set should be close to your old 1RM, the fourth set should ideally be a new 1RM. If you make that, go for a heavier weight if possible. If you fail, go back and get some singles at your old 1RM.

FITNESS

Open Workout 11.2

AMRAP 15 minutes of:
9 Deadlifts (155lbs / 100) 135
12 Push-ups
15 Box jumps (20")

7 rounds

1-29-15

STRENGTH



Enhancement, Performance, Competition: 4 rounds: Back Squat 90% x 3

165/175/185/190

FITNESS

10 Ring Dips (box dips 2 20" boxes, 2 Wall Ball 20lb, 9, Ring Dips, 4 Wall Balls, ….1,20.

(10,2;9,4;8,6;7,8;6,10;5,12;4,14;3,16;2,18;1,20)

1-20-15

STRENGTH

Clean and Jerk Technique followed by

30 reps C+J

Not for time but quality. This should not be a maximal load but a load which is light enough for you to focus on good technique on each rep and start to form muscle patterns. This can be a power clean or squat clean depending on what your focus is. If you have no focus, work on power cleans and power jerks.

(15 min cap)

115lbs

FITNESS

The workout should be a sprint workout.

The first two rounds of deadlifts should be unbroken and easy with good form, so choose weight accordingly. There is a difference between wanting to do a heavier weight, and being able to use a heavier weight for this workout. If you cannot get the reps unbroken, you must go with a weight you can.

3 Round for Time
15 Deadlifts, (P: 225/145, C:245/165)
15 Dumbbell Push Press, (P:45/30; C:50/35) 40#

DO NOT DROP DBS FROM OVERHEAD. 15 BURPEE PENALTY IN MIDDLE OF WORKOUT

Core Finisher if you have time: Tabata FLutter Kicks

1-22-15

STRENGTH

Development:

Goblet Squats 5×8

Enhancement, Performance, Competition

4 sets Back Squat x 4 @85%

155/155/160/160

FITNESS

3 rounds

20 Ball Slams

30 Push ups

40 walking Lunges

(P/C: Carry Slam Ball For Lunges)

15 Minute Time Limit

15:11

1-15-15

STRENGTH

Week 2 of Back Squat cycle. We are looking to get 5 reps for 5 sets with the same weight. The first 3 sets should be relatively easy. Sets 4 and 5 the last reps of each set should be challenging


E, P, C: 5 rounds: Back Squat 80% x 5

145/150/150/150/150


FITNESS

Scale weights accordingly. If you need to, use PVC for the OHS

3 Minutes:
20kg Kb / 75lb BB -- 147 reps

Ascending ladder, 10 KB Swings, 10 Push Ups; 20 KB Swings; 20 Push Ups; 30 KB Swings, 30 Push Ups:

Rest 3 min;

3 minute AMRAP Ascending ladder: 10 KB Swings, 10 OHS (95/65); 20 KB Swings; 20 OHS (95/65); 30 KB Swings, 30 OHS:

Rest 3 min:

3 min AMRAP 10 KB Swings, 10 Thrusters (95/65); 20 KB Swings; 20 Thrusters; 30 KB Swings, 30 Thrusters


E

1-13-15

STRENGTH

EMOTM x 15 Minutes:

Minute 1 Sumo Deadlifts x 3 (These should be relatively heavier weight than last week)

205/205/205/205/205

Minute 2 Chin Ups x 6-8 (Strict weighted/Strict Chest 2 Bar/Negatives/Body Rows) (Increase weights from last week)

12KGx6/12x6/12x5/12x4/12x4)

Minute 3: Plate Raises x 10 (same weight as last week) or x 8 (heavier weight than last week)

35x8x5

FITNESS

4 rounds:

30 sec Max Effort Row or AirDyne

rest 30 sec

30 Sec Max Effort Push Up

Rest 30 sec

30 sec Max effort Box Jump

Rest 30 sec

30 sec Max Effort Pull Ups (C: C2B)

175!

1-6-15

STRENGTH

EMOTM x 15 Minutes:

Minute 1 Sumo Deadlifts x 8 (185)

Minute 2 Chin Ups x 5 (Strict weighted/Strict Chest 2 Bar/Negatives/Body Rows)

Body/12KG KB,body/body/body

Minute 3: Front Plate Raises x 8

25# Plate

FITNESS

21-15-9

DB Push Press 40#

Burpees

(P: 45/30 and burpees onto a 45#plate)

(C: 50+/35+ and burpees onto a 45# plate)