A. Every 60 seconds perform the following:
snatch x 5 reps @ 75-80% of your max.
7 sets
Beginners: No clock. 5 solid reps (power is fine) x 5 sets. Go up in weight only if you have solid technique.
B. 60 sec AMRAP kipping muscle ups or kipping pull ups
60 sec AMRAP Double Unders
60 sec AMRAP Kettlebell Swings
Rest 1 minute
3 sets
Monday, October 13, 2014
Sunday, October 12, 2014
Monday, October 13, 2014
A. Every 90 sec:
cleans x 5 reps @ 80-85% of your 1RM. Advanced will be closer to 80%
strict hspu x 5
7 sets
B. Run 400 meters
2 Rounds of:
OHS x 20 65/95 lbs
Burpees x 20
Run 400 meters
cleans x 5 reps @ 80-85% of your 1RM. Advanced will be closer to 80%
strict hspu x 5
7 sets
B. Run 400 meters
2 Rounds of:
OHS x 20 65/95 lbs
Burpees x 20
Run 400 meters
Friday, October 10, 2014
SUNDAY, OCTOBER 12, 2014
A. FRONT SQUAT 8-10, 6-8 OR 4-6
ADVANCED: @ 30X1 X 4 SETS; REST 2 MIN
BEGINNER: @ 32X2 X 4 SETS; REST 2 MIN
B. MUSCLE UP SKILL WORK
C. 3 ROUNDS FOR TIME:
TOES TO BAR X 20
RING DIPS X 8/11
JUMPING SQUATS X 20 35/45 LBS
NO RING DIPS BUT YOU HAVE SOLID BAR DIPS? DO BAR DIPS.
ONLY 1 OR 2 BAR DIPS? DO PUSH UPS X 10
BEGINNERS: NO JUMPING ON SQUATS, WITH OR WITHOUT A BARBELL
ADVANCED: @ 30X1 X 4 SETS; REST 2 MIN
BEGINNER: @ 32X2 X 4 SETS; REST 2 MIN
B. MUSCLE UP SKILL WORK
C. 3 ROUNDS FOR TIME:
TOES TO BAR X 20
RING DIPS X 8/11
JUMPING SQUATS X 20 35/45 LBS
NO RING DIPS BUT YOU HAVE SOLID BAR DIPS? DO BAR DIPS.
ONLY 1 OR 2 BAR DIPS? DO PUSH UPS X 10
BEGINNERS: NO JUMPING ON SQUATS, WITH OR WITHOUT A BARBELL
SATURDAY, OCTOBER 11, 2014
A. ADVANCED/INTERMEDIATE: GO TO A HEAVY 3 REP CLEAN AND JERK AND DO 3 MORE SETS AT SAME WEIGHT.
BEGINNER: GO TO A MANAGEABLE 5 REPS AND DO 3 MORE SETS AT THAT WEIGHT.
B. 3 ROUNDS FOR TIME:
DEADLIFT X 12 135/185 LBS
RUN X 400 METERS
SHOULDER TAPS X 40
BEGINNERS:
I WANT A REST AFTER THE SHOULDER TAPS FOR 2 MINUTES. DEADLIFTS ARE TO BE DONE SLOWLY AND CONTROLLED.
NO SHOULDER TAPS? DO STATIC HOLDS OR SHOULDER TAPS IN PIKE POSITION FROM BOX.
BEGINNER: GO TO A MANAGEABLE 5 REPS AND DO 3 MORE SETS AT THAT WEIGHT.
B. 3 ROUNDS FOR TIME:
DEADLIFT X 12 135/185 LBS
RUN X 400 METERS
SHOULDER TAPS X 40
BEGINNERS:
I WANT A REST AFTER THE SHOULDER TAPS FOR 2 MINUTES. DEADLIFTS ARE TO BE DONE SLOWLY AND CONTROLLED.
NO SHOULDER TAPS? DO STATIC HOLDS OR SHOULDER TAPS IN PIKE POSITION FROM BOX.
Monday, October 6, 2014
Friday, October 10, 2014
A. For Time:
thrusters x 12 85/135 lbs
kipping pull ups x 15
Box Jumps x 15 20/24"
KB Swings x 20 35/55 lbs
Walk rest for 5 minutes:
5 sets
B1. straddle L x 5 reps x 3 sets
B2. stall bar shoulder openers x 10 reps x 3 sets (advanced should just use plates)
thrusters x 12 85/135 lbs
kipping pull ups x 15
Box Jumps x 15 20/24"
KB Swings x 20 35/55 lbs
Walk rest for 5 minutes:
5 sets
B1. straddle L x 5 reps x 3 sets
B2. stall bar shoulder openers x 10 reps x 3 sets (advanced should just use plates)
Thursday, Oct 9, 2014
A. Snatch From Blocks:
Advanced/Intermediate: Take 15 minutes to work to a heavy 3 reps. Then, do 4 sets of 3 reps at that weight.
Beginner: 5 sets x 5 reps (power is fine).
B. Cleans x 5@ 75-80% Quickly but execute perfect form
Zero seconds rest
On a 60 sec clock:
Toes to Bar x 15 reps
AMRAP Burpees in remaining time
Rest 2 minutes
5 sets
Advanced/Intermediate: Take 15 minutes to work to a heavy 3 reps. Then, do 4 sets of 3 reps at that weight.
Beginner: 5 sets x 5 reps (power is fine).
B. Cleans x 5@ 75-80% Quickly but execute perfect form
Zero seconds rest
On a 60 sec clock:
Toes to Bar x 15 reps
AMRAP Burpees in remaining time
Rest 2 minutes
5 sets
Wednesday, October 8, 2014
A. Back Squat 8-10, 6-8 and 4-6 @ 32x2 x 4 sets; rest 2-3 minutes
B. OHS x 30 sec 65/95 lbs (try and snatch into your first rep)
rest 15 sec
Push ups x 30 sec
Rest 15 sec
Double Unders x 30 sec
Rest 15 sec
5 sets
C. Kipping muscle up practice:
Beginners: passive hang for 30 sec x 3 sets
Beginners 2: walk in the park x 20 reps x 3 sets
Intermediate 1: false grip on rings for 20 sec x 3 sets
Intermediate 2: practice false grip with kip x 10 reps x 3 sets
Intermediate 3: practice kipping muscle up for 10 min
Advanced: AMRAP kipping muscle up in 45 sec x 3 sets; rest 3 minutes.
B. OHS x 30 sec 65/95 lbs (try and snatch into your first rep)
rest 15 sec
Push ups x 30 sec
Rest 15 sec
Double Unders x 30 sec
Rest 15 sec
5 sets
C. Kipping muscle up practice:
Beginners: passive hang for 30 sec x 3 sets
Beginners 2: walk in the park x 20 reps x 3 sets
Intermediate 1: false grip on rings for 20 sec x 3 sets
Intermediate 2: practice false grip with kip x 10 reps x 3 sets
Intermediate 3: practice kipping muscle up for 10 min
Advanced: AMRAP kipping muscle up in 45 sec x 3 sets; rest 3 minutes.
Tuesday, October 7, 2014
A. 2 cleans plus 1 jerk 85%, 88%, 93%, 93% - See Oct 3, 2014
Beginners: 3 hang power cleans plus 3 power jerks x 5 sets
B. On the minute, do 10 kipping pull ups until you hit 75 burpees.
See April 14, May 27, Sept 1, 2014
Coaches: you must have 10 unbroken kipping pull ups to do prescribed.
10 minutes is the cut off.
Beginners: do 5 ring rows (pick one of the progressions). Reduce burpees.
Beginners: 3 hang power cleans plus 3 power jerks x 5 sets
B. On the minute, do 10 kipping pull ups until you hit 75 burpees.
See April 14, May 27, Sept 1, 2014
Coaches: you must have 10 unbroken kipping pull ups to do prescribed.
10 minutes is the cut off.
Beginners: do 5 ring rows (pick one of the progressions). Reduce burpees.
Sunday, October 5, 2014
Monday, October 6, 2014
A. Strict and kipping hspu - See September 23 and October 1, 2014
10-20 strict
20-30 kipping
No strict hspu, but you do have kipping hspu? Pick a height to which you can do 5 strict hspu when fresh and complete 20 strict and 20 kipping hspu.
No kipping hspu but you feel comfortable doing eccentrics? Do 12 eccentrics as quickly as possible. 1 eccentric equals 10 sec. Follow this with 20 hspu in pike position on a box.
Not comfortable with eccentrics with full bodyweight? Do 12 eccentrics from a downward dog position and then 20 hspu in pike position on a box or just from the floor.
B. 4 MINUTE AMRAP
OHS WITH KB OR DB X 7 30-35/40-55 LBS (YOU NEED ONE IN EACH HAND)
BOX JUMPS X 7 20/24"
DEADLIFTS X 7 185/225 LBS
REST 4 MINUTES
C. 4 MINUTE AMRAP
WALL BALLS X 10
BURPEES X 10
RUN 100 METERS (50 METERS THERE AND BACK)
10-20 strict
20-30 kipping
No strict hspu, but you do have kipping hspu? Pick a height to which you can do 5 strict hspu when fresh and complete 20 strict and 20 kipping hspu.
No kipping hspu but you feel comfortable doing eccentrics? Do 12 eccentrics as quickly as possible. 1 eccentric equals 10 sec. Follow this with 20 hspu in pike position on a box.
Not comfortable with eccentrics with full bodyweight? Do 12 eccentrics from a downward dog position and then 20 hspu in pike position on a box or just from the floor.
B. 4 MINUTE AMRAP
OHS WITH KB OR DB X 7 30-35/40-55 LBS (YOU NEED ONE IN EACH HAND)
BOX JUMPS X 7 20/24"
DEADLIFTS X 7 185/225 LBS
REST 4 MINUTES
C. 4 MINUTE AMRAP
WALL BALLS X 10
BURPEES X 10
RUN 100 METERS (50 METERS THERE AND BACK)
Sunday, September 28, 2014
Sunday, October 5, 2014
A. Alternating TGU
26 reps for time. This is more of a slow and steady pace. 35/55 lbs
B. AMRAP in 30 sec Shoulder taps
AMRAP in 30 sec Kettlebell Swings
AMRAP in 30 sec. Front Squats 95/135 lbs
Rest 90 sec.
5 sets
26 reps for time. This is more of a slow and steady pace. 35/55 lbs
B. AMRAP in 30 sec Shoulder taps
AMRAP in 30 sec Kettlebell Swings
AMRAP in 30 sec. Front Squats 95/135 lbs
Rest 90 sec.
5 sets
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