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

2013-08-08 Training Day

Warm Up/Movement Correction

4 x bear crawl; 10 push up to walk out; 15 KB Windmills each arm; 10 SLDL; Glute Bridge Complex; 10 YTAW; 10 Peterson Step Ups each leg

Strength (20 minutes to get all work in)

Warm Up as needed.

T2: 3 rounds: 1a.) Back Squat 2-3 (125LBSx3); Rest 1 min; 1b.) Press 1-2 (115LBSx2) ; Rest 1 min

Fitness

T1-T3:

20-16-12-8-4 KB Swings (20KG)

4-8-12-16-20 Burpees;

TIME: 7:20

Finish with 100M Rock Carry

2013-08-07 Training Day

Warm Up/Movement Correction

5x20M Shuttle Run; 10 KB WIndmill Each Arm, 5 TGU Each Side; 60 sec side plank hold each side; 10 YTAW; 15 Scap Push UPs

Skill

10 min of Rope or Muscle up Work

Strength

T2: 3 rounds 1a.) Bent Over Row 1-2 (155LBS) , Rest 60 Sec; 1b.) Powell Raise (15LBS) 8-10 Rest 60 sec

Fitness

T2:10 Min AMRAP 10 DB (30lbs) Snatches each Arm /30 Double Unders. 6 Rounds + 10 Snatches and 40 ropes.

2013-08-05 Training Day

Warm Up/Movement Correction

2 MIn Air Dyne; 20 Kb Sumo Deadlift (16KG); 20 BW Good Mornings; 10 ROckette Kicks each side; 10 YTAW; 60 Sec Plank Hold

Strength/Skill

2-3 Warm Up Sets

T2: 3 rounds
1a.) Goblet/DB Bulgarian Split Squat 1-2 each leg; Rest 60;
1b.) Chin Ups Max 3 working sets; Rest 60 sec

Squats: 2 16KG KBs x 6, 4, 2
Chins: 5, 3 (15lb DB), 3 (20lb DB), 2 (25lb DB)

Fitness

10-1

T2 and T3: Double KB Front Squat (20/16KG)

1-10

T2: Knee Tucks

TIME: 11:04

2013-07-31 Training Day

Warm Up/Movement Correction

4 x bear crawl; 10 push up to walk out; Bretzel x 5 each side, 15 KB Windmills each arm (16KG); 10 SLDL (16KG); Glute Bridge Complex; Thoracic Bridge; 10 YTAW

Strength/Skill

T2 and T3: 3 rounds
1a.) Bent Over Row 4-6 (115LBS)
Rest 60 Sec
1b.) Powell Raise 10-12 (15LBS)
Rest 60 sec

Fitness

3 min As Many Calories as Possible Air Dyne Test; (51 CAL)

Rest 3 min;

3 min AMRAP Rope Climbs; (15)

Rest 3 min;

3 min AMRAP Burpee Pull Ups (18)

2013-07-26 Training Day

Warm Up/Movement Correction

4 x bear crawl; 20 push up to walk out; 15 KB Windmills each arm (16Kg) ; 10 SLDL (16kg) ; Thoracic Bridge; 10 YTAW

Strength/Skill

T2:Pull Ups 3 x max

6-4-3

Fitness

4 Rounds: 400M Run; 20 KB Swings (24KG) ; 10 Pull Ups or RIng Rows rest 2 min between rounds

Alt grip pull-ups, last two rounds ring pulls.

24:44

2013-07-25 Training Day

Warm Up/Movement Correction

2 MIn Air Dyne; 20 Kb (16KG) Sumo Deadlift; 10 ROckette Kicks each side; 10 YTAW; 60 Sec PLank Hold; Lax Ball Hamstrings and Glutes

Strength/Skill

T2: Back Squat 2 Warm Up (bar/75lbs); 3 sets 6-8 (85LBS)
Rest 60 sec
Press 2 Warm Up (bar/75); 3 sets 6-8 (105LBS);
Rest 60 sec

Fitness

T2: 3 rounds 5 wall climbs; 10 over the box jumps (20" Box, Up and Downs), 15 deadlifts (135LBS)

10:45

2013-07-23 Training Day

Warm Up/Movement Correction

5x20M Shuttle Run; 10 KB WIndmill Each Arm, 5 TGU Each Side; 60 sec side plank hold each side; 10 YTAW; 15 Scap Push UPs

Strength/Skill

T2: Hang Power Clean 2 Warm Up (75LBS) 4 working sets of 3 (125LBS).

Fitness

T1: Get as far as you can in 8 min of 1 DB (30LBS) Snatch each arm, 10 Single Unders. Each round, add 1 DB SNatch and 10 Jumps

(6 Rounds!!)

2013-07-18 Test Day

Warm Up/Movement Correction

5x20M Shuttle Run; 10 (16KG) KB WIndmill Each Arm, 5 (16KG) TGU Each Side; 60 sec side plank hold each side; 10 YTAW; 15 Scap Push UPs

Strength/Skill


T2 and T3:
Back Squat 2 Warm Up (Bar, then 65); 3 sets 8-12 (85, tried 135 x3)
Press 2 Warm Up; 3 sets 8-12 (85lbs)

Fitness Tester

All Tiers

10 min AMRAP; 10 Wall Ball (20/14); 10 Burpee Box Jump (Step Down)(#20 box)

3 rounds + 3 wall balls

Training Day

Warm Up/Movement Correction

2 MIn Air Dyne; 20 Kb Sumo Deadlift (16KG) ; 20 BW Good Mornings; 10 ROckette Kicks each side; 10 YTAW; 60 Sec Plank Hold; Lax Ball Hamstrings and Glutes

Strength/Skill

T2: Hang Power Clean
2 Warm Up 4 working sets of 3 (125LBS)

Fitness

T2: 15-12-9-6-3x reps Hang Power clean (85LBS) and Dips (#20 box)

Time: 8:42

2013-07-09 Strength Test and Another Girl

Warm Up/Movement Correction

2 min Airdyne; 2 x 10 YTAW; 2 x 30sec ARM BAR; 2 x 10 Bat Wings; 6 point Zeniths; 2 x 15 Scap Push Ups

Strength/Skill

T2 and T3: 20 Min to find 1RM Floor press (165lbs) AND Weighted Chin Up (reg chin-ups-arm hurt)

Fitness

“Diane”

T2: 21-15-9 Deadlift (165); Pike Push Up

TIME 8:45

"Michael"

Back from California and ready to go!

In honor of Navy Lieutenant Michael McGreevy, 30, of Portville, NY, who was killed in Afghanistan June 28:

Three rounds for time of:
Run 800 meters
50 Back Extensions
50 Sit-ups

(sub'd 25 reps and 1000 meter row for run)

Row times (1000m/ea): 4:37 - 4:17 - 4:21

Total time: 22:57