Friday, January 20, 2017

1/20/17

Bad Karen
15min cap 
5 powercleans 135 at top of every minute
Amrap wallballs til 150

Time: 10:59
23 wb first set then down from there. Last 6 sets were 10s
Pc ub for 2 sets then singles

4 rft
5 muscle ups
20m hs walk

Time: 11:59

Thursday, January 19, 2017

1/19/17

1. Clean & Jerk
60%/1
70%/1
75%/1
80%/1
85%/1
90%/1
(80%/1)2

145, 170,185,195,210,220,195

2. Clean Pull
95%/3
(100%/3)4

230, 245

3. Back Squat
60%/2
70%/2
75%/2
80%/2
85%/2
(90%/2)2

180,210,225,240,255,270

4. Stamina Conditioning
EMOMx12:
Odd: 6 TTB + 6 OHS (95/65#)
Even: 6 TTB + 6 Thrusters (95/65#)

All in under 0:30

Sunday, January 15, 2017

1/15/17

2017 Cycle 4 – Week 1 Day 5

Miss the Cycle 4 Podcast? Check it out HERE

1. Warm-up
Bike 5/4k

2. OLY
3 Sets:
1 Snatch from floor + Max Rep Hang Snatch (above knee) @ 70% current 1RM Snatch
Rest 3-4 Minutes

Weight: 135

R1: 10

R2: 10

R3: 10

3. Met-Con 
Open WOD 16.2
25 Toes to Bar
50 Double Unders
15/13/11/9/7 Squat Cleans @ 135/85, 185/115, 225/145, 275/175, 315/205
20 Minute Cap

Failed 1 rep at 225 at 19min

First round ub ttb (:43) and ub dus (1:23) and singles cleans 3:36.

2nd round ttb 10-8-7, dus ub, cleans singles

3rd round ttb 10-8-7, dus ub, fail 225 once

4. Bitch Work

4 Rounds:
200m Run
25 Bar Facing Burpees
Rest 3:00

R1: 3:01

R2: 2:52

R3: 2:42

R4: 2:24


Friday, January 13, 2017

1/13/17

Warm up
2 rounds
15 push up
15 bar thrusters
15 Kbs 53

4 rds
1 min max front squat 50%
Rest 3 min

10, 10, 20, 20
Should've done more reps on first 2 sets

3 rft
15 lateral burpees
9 thrusters 135
3 rope climbs

Time: 13:47
Thrusters as 5-4

3rds
500m row
125 dus
2 min rest

R1: 4:27
R2: 5:15
R3: 3:21

Wednesday, January 11, 2017

1/12/17

1. Clean & Jerk
60%/2
65%/2
70%/2

150,160,170

2. Clean Pull
(80%/3)3

195

3. Front Squat
(65%/3)3

165

4. Burner Conditioning
4RFT:
18-12-9-6 T2B*
18 Wallballs (20/14#)
*Rep scheme is designed so you can go unbroken with no transitions.  Go hard and hold on.

Time: 4:15 ub

Tuesday, January 10, 2017

1/10/17

**This is a scheduled deload week**

2017 REGIONAL & OPEN ATHLETES

1. Snatch
60%/2
65%/2
70%/2

110, 120, 130

2. Snatch Pull
(80%/3)3

150

3. Back Squat
(65%/3)3

205
 
4. Conditioning
AMRAP 15:
30 Wallballs (20/14#)
20 Power Snatch (75/55#)
5 Bar facing burpees

R: 3+2 burpees

Wb 30 then 15-15

Snatch as 10s

Saturday, January 7, 2017

1/7/17

1. Warm-up
2 Steady Rounds:
30 Walking Lunge Steps
20 Push Press 75/55lbs
Row 20 Calories

2. Strength
AMRAP 4 Minutes:
Max Back Squat Reps at 75% of 1RM.
Rack/Unrack The Bar Anytime.

3. Met-Con
AMRAP 20 Minutes:
12 Toes to Bar
12 Box Jumps 24/20″
12 Shoulder to Overhead 115/75lbs
CHECK OUT OUR BOX JUMP SAFETY VIDEO

4. Accessory 
Accumulate Max Rep Strict Handstand Push-Ups in 7 Minutes.