August 25th, 2017

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Today’s Workout

POWER

10 minutes to build to a heavy power snatch/hang power snatch

+

Go every 2:00 x 8 sets

3 Power Snatch @ 75-79% or add 5lbs minimum from July 21, 2017

SUPPLEMENTAL

Breather:

Isabel (135/95)

+

Extra Credit

Structural:

  • 10 x 10 (you go, I go) Snatch grip sit ups
  • Each complete 5 rounds

August 24th, 2017

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Today’s Workout

30 min

30/90 row (men row for 155m/ women 135m in 30 sec. In 90 seconds thruster ladder eg. rnd 1 do 1 thruster, rnd 2 do 2 thrusters) 75/115

SUPPLEMENTAL

Structural:

-men →  4x 1-6 strict c2b ladder

-women → 3x 1-5 strict ctb ladder

+Extra Credit

5 x 10 parallette shoot throughs

August 23rd, 2017

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Today’s Workout

 

Bench – 10 minutes to build to a heavy

5 x 5 @ 75-79% of tough single or at least add 5lbs heavier than (July 19, 2017)

Go every 2 minutes

 

SUPPLEMENTAL

Structural:

10 min AMRAP (you go I go)

-1-6 T2B ladder

   +

Breather

-1 min row sprint (s/m=35 or higher)

-Rest 2:00 x 3

August 22nd, 2017

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Today’s Workout

ENDURANCE

45 min EMOM

-5-10 calorie row (pick a number and stick with it for the entire workout) (won’t be able to strap feet in)

-5-10 push ups   (pick a number and stick with it for the entire workout)

SUPPLEMENTAL

Extra Credit

Structural:

   – Accumulate as much time as possible in a plank on elbows within 5 minutes

August 21, 2017

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Today’s Workout

POWER ENDURANCE

30 min

“Kettle Bell Deck of Cards” with a partner (flip card but both partners do everything. Each person doing an entire deck)

1.5/1pd

  Black Joker – 400m farmers carry (one partner carries both weights at a time, switch as     needed)

  Red Joker – 1km row as a team, other partner holds two KB in front rack

  Hearts – KB swings

  Diamond – goblet squat

  Club – KB snatch

  Spade – head chopper (KB thruster)

 

SUPPLEMENTAL

Structural:

– 3rounds:

            10 kneeling KB press (knees at 90 deg hips fully extended)

            30 sit ups

August 19th, 2017

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Today’s Workout

Batman and robin workout

Partner workout

One partner amrap while the other runs 400m

30min amrap

400m run

hang clean and jerks (95/135)

400m run

Back squats

400m

Situps.

400m

Burpees

August 18th, 2017

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Today’s Workout

POWER

20 min EMOM

Power clean

Men must make 10#jumps, women 5# jumps

-100% of max should be hit at minute 18/19, go for new PR minute 19/20

         +

SUPPLEMENTAL

Breather:

7min max burpees

+

Extra Credit

7 minute z press for max reps 45#/35# (try for 140 reps)

         NOTES:

  • Don’t bother using clips
  • Have weight beside you
  • If you fail 2x, finish EMOM @ 80%