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)

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