Blog Archives

January 30th, 2014

1/30/2014

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COMPETITORS

Strength:

Clean pull + Hang squat clean + 2 Jerks x7

Conditioning:

(a) For Time - 50 Muscle-ups
*RX'd - N/A / Scaled - N/A*
(b) AMRAP 10 - 12 GHD sit-ups/6 CTB

Skill/Mobility:

Tabata Row x2

ST - *20 Mins*, CO - *30 Mins*, SK/MO - *8 Mins*

G.O.M.A.D

Rest Week

GPP

Strength:

Conditioning:

(L1) AMRAP 20 - 12 KB swings/9 Pull-ups/6 HSPUs
*RX'd - 70/53# / Scaled - 62/44# or 53/35#*
(L2) Sub 2 Wall walks or 12 Push-ups for for HSPUs
*Scaled - N/A*

Skill/Mobility:

1000m Row

ST - *25 Mins*, CO - *20 Mins*, SK/MO - *10 Mins*

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January 28th, 2014

1/28/2014

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COMPETITORS

Strength:

(a) Hang power snatches 7x2

Conditioning:

(a) EMOM 10 - 3 Pause back squats
*RX'd - 315/225# / Scaled - 275/195# or 225/155# / Scale up as needed.*
(b) AMRAP 12 - 9 TTB/6 Burpees over bar/3 Deadlifts
*RX'd - 355/245 / Scaled - 325/225# or 245/205#*

Skill/Mobility:

ALT for MR EMOM 10 - GHRs/KB swings

ST - *20 Mins*, CO - *30 Mins*, SK/MO - *10 Mins*

G.O.M.A.D

REST WEEK

GPP

Strength:

Conditioning:

(L1) AMRAP 20 - 200m run/7 OH squats/7 TTB
*RX'd - 115/80# / Scaled - 95/65# or 65/45#*
(L2) Sub 15 Sit-ups for TTB
*RX'd - 85/60# / Scaled - 65/45# or 45/PVC#*

Skill/Mobility:

AMRAP 15 - 10 Pistols/20 Double-unders

ST - *20 Mins*, CO - *30 Mins*, SK/MO - *15 Mins*

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January 27th, 2014

1/27/2014

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COMPETITORS

Strength:

Strict Press - Work up to a heavy single

Conditioning:

(a) ALT for MR EMOM 12 - TTB/Hang squat cleans/Muscle-ups/Hang squat cleans
*RX'd - 225/155# / Scaled - 205/135# or 185/115# / Scale up as needed.*
(b) For Time - 30-20-10 of Thrusters/Pull-ups
*RX'd - 95/65# / Scaled - N/A / Scale up as needed.

Skill/Mobility:

AMRAP 8 - Cal row

ST - *20 Mins*, CO - *30 Mins*, SK/MO - *15 Mins*

G.O.M.A.D

REST WEEK

GPP

Strength:

Conditioning:

(L1) AMRAP 20 - 4 Power cleans/4 Thrusters/8 Pull-ups
*RX'd - 135/95# / Scaled - 115/80# or 95/65#*
(L2) N/A
*Scaled - 115/95#, 95/65, or 65/45#*

Skill/Mobility:

500m Row x3 *60 second rest between efforts*

ST - *25 Mins*, CO - *20 Mins*, SK/MO - *10 Mins*

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January 24th, 2014

1/24/2014

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COMPETITORS

Strength:

(a) Front squat - 8x2 *Progressive*

Conditioning:

(a) AMRAP 15 - 2 Hang snatches/4 OH squats/8 Burpees
*RX'd - 155/105# / Scaled - 135/95# or 115/80# / Scale up as needed.*
(b) AMRAP 10 - 20 Double-unders/10 Toe to rings/5 Deadlifts
*RX'd - 315/225 / Scaled - 275/195 or 245/165#*

Skill/Mobility:

ALT for MR EMOM 10 - GHRs/KB swings

ST - *20 Mins*, CO - *30 Mins*, SK/MO - *10 Mins*

G.O.M.A.D

Strength:

(a) Front squat - 5x1 *1 Weight across*
(b) Axle deadlift - 5x5 *1 Weight across*

Accessory:

(a) ALT EMOM 10 - 5 Axle cleans/10 Sled pulls
*RX'd - N/A# / Scaled - N/A#*
(b) ALT for MR EMOM 10 - Farmers carries/Toe to rings
*RX'd - N/A# / Scaled - N/A#*

Conditioning:

For Time - 30 Tire flips
*RX'd - 155/105# / Scaled - 135/95# or 115/80#*

ST - *30 Mins*, AC - *20 Mins*, CO - *15 Mins*

GPP

Strength:

(a) Front squat 8x2 *1 Weight across*

Conditioning:

(L1) AMRAP 20 - 200m Run/5 Snatches/10 OH squats
*RX'd - 115/80# / Scaled - 95/65# or 80/55#*
(L2) N/A
*RX'd - 80/55# / Scaled - 65/45# or 45/PVC#*

Skill/Mobility:

AMRAP 15 - 10 Pistols/20 Double-unders

ST - *20 Mins*, CO - *30 Mins*, SK/MO - *15 Mins*

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January 23rd, 2014

1/23/2014

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COMPETITORS

Strength:

Clean pull + Hang squat clean + 2 Jerks x7

Conditioning:

(a) For Time - 15-12-9-6-3 of Burpees/Deficit HSPUs/KB swings
*3 Muscle-ups between rounds and to finish*
*RX'd - 106/70# / Scaled - 88/62# or 70/53# / Scale up as needed.*
(b) AMRAP 10 - 12 GHD sit-ups/6 CTB

Skill/Mobility:

Tabata Row x2

ST - *20 Mins*, CO - *30 Mins*, SK/MO - *8 Mins*

G.O.M.A.D

Strength:

Hang squat clean + 2 Jerks x7

Accessory:

(a) ALT EMOM 10 - 5 Strict deficit HSPUs/6 Axle rows
(b) ALT for MR EMOM 10 - Log presses/Strict CTB

Conditioning:

AMRAP 10 - 10 KB Swings/2 Wall walks/1 Rope climb
*RX'd - 106/70# / Scaled - 88/62# or 70/3# / Scale up as needed.*

ST - *30 Mins*, AC - *20 Mins*, CO - *10 Mins*

GPP

Strength:

Clean pull + Hang power clean + 2 Front squats

Conditioning:

(L1) AMRAP 12 - 3 HSPUs/6 Box jumps/9 KB Swings
Rest 2 minutes
AMRAP 8 - 7 Shoulder to OH/7 Pull-ups
Rest 2 minutes
AMRAP 4 - Max burpees
*RX'd - 70/53# / Scaled - 62/44# or 53/35#*
*RX'd - 95/65# / Scaled - 80/55# or 65/45#*
(L2) Sub 1 Wall walk or 9 Push-ups for for HSPUs
*Scaled - N/A*

Skill/Mobility:

1000m Row

ST - *25 Mins*, CO - *20 Mins*, SK/MO - *10 Mins*

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January 21st, 2014

1/21/2014

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COMPETITORS

Strength:

(a) High pull + Hang power snatch x7

Conditioning:

(a) EMOM 10 - 3 Pause back squats
*RX'd - 315/225# / Scaled - 275/195# or 225/155# / Scale up as needed.*
(b) For Time - 150 Double-unders, then 40-30-20 of Wallball/Cal row/Pistols/
Toe to rings, then 150 Double-unders to finish
*RX'd - 30/20, 95 / Scaled - 20/14#*

Skill/Mobility:

ALT for MR EMOM 10 - GHRs/KB swings

ST - *20 Mins*, CO - *30 Mins*, SK/MO - *10 Mins*

G.O.M.A.D

Strength:

(a) Pause back squat - 5x8 *1 Weight across*
(b) Farmer's deadlift - 5x4

Accessory:

(a) ALT EMOM 10 - 4 Stone Shoulders/4 Sled Drags
*RX'd - N/A# / Scaled - N/A#*
(b) ALT for MR EMOM 10 - Sandbag carries/TTB
*RX'd - N/A# / Scaled - N/A#*

Conditioning:

For Time - 50 Front rack lunges
*RX'd - 155/105# / Scaled - 135/95# or 115/80#*

ST - *30 Mins*, AC - *20 Mins*, CO - *15 Mins*

GPP

Strength:

(a) Hang power snatch - Work up to a heavy single

Conditioning:

(L1) For Time - 40-30-20 of Back squats/Burpees/Wallball/KTEs, then run 800m to finish
*RX'd - 135/95# / Scaled - 115/80# or 95/65#*
(L2) For Time - 30-20-10 of Back squats/Burpees/Wallball/Sit-ups, then run 500m to finish
*RX'd - 95/65# / Scaled - 80/55# or 65/45#*

Skill/Mobility:

AMRAP 15 - 10 Pistols/20 Double-unders

ST - *20 Mins*, CO - *30 Mins*, SK/MO - *15 Mins*

0 Comments

January 20th, 2014

1/20/2014

0 Comments

COMPETITORS

Strength:

Strict Press - 8x2 *Progressive*

Conditioning:

(a) AMRAP 10 - 6 Burpees over bar/3 Hang squat cleans
*RX'd - 225/155# / Scaled - 205/135# or 185/125# / Scale up as needed.*
(b) ALT for MR EMOM 12 - TTB/Box jumps/Muscle-ups/Box jumps

Skill/Mobility:

ALT for MR EMOM 12 - Pull-ups/Cal row

ST - *20 Mins*, CO - *25 Mins*, SK/MO - *15 Mins*

G.O.M.A.D

Strength:

(a) Incline bench press - 5x1 *1 Weight across*
(b) Pendlay rows - 5x5 *1 Weight across*

Accessory:

(a) ALT EMOM 10 - 5 Bench presses/10 Weighted pull-ups
(b) ALT for MR EMOM 10 - Ring dips/Legless rope climbs

Conditioning:

AMRAP 10 - 6 Burpees over bar/3 Hang cleans
*RX'd - 225/155# / Scaled - 205/135# or 185/115# / Scale up as needed.*

ST - *30 Mins*, AC - *20 Mins*, CO - *10 Mins*

GPP

Strength:

*ALT between movements*
(a) Strict Press - 8x2 *1 Weight across @ 85-95% of 1RM*
(b) Strict Pull-ups - 8x2 *Banded or weighted if necessary*

Conditioning:

(L1) AMRAP 20 - 6 Burpees over bar/3 Hang squat cleans/3 Wall walks
*RX'd - 185/125# / Scaled - 155/105# or 135/95#*
(L2) AMRAP 20 - 4 Burpees over bar/3 Hang squat cleans/2 Wall walks
*Scaled - 135/95#, / 115/80, or 95/65#*

Skill/Mobility:

500m Row x3 *1 Min rest between efforts*

ST - *25 Mins*, CO - *20 Mins*, SK/MO - *10 Mins*

0 Comments

January 17th, 2014

1/17/2014

0 Comments

COMPETITORS

Strength:

(a) Front squat - 6x4 *Progressive*
(b) Deadlift - Work up to a heavy single

Conditioning:

(a) For Time - 21-15-9 of: Snatches/Burpees over bar/OH squats
*RX'd - 115/80# / Scaled - 95/65# / Scale up as needed.*
(b) AMRAP 12 - 200m row/15 Toe to rings
*RX'd - N/A / Scaled - N/A*

Skill/Mobility:

ALT for MR EMOM 10 - GHRs/KB swings

ST - *20 Mins*, CO - *25 Mins*, SK/MO - *10 Mins*

G.O.M.A.D

Strength:

(a) Front squat - 5x3 *1 Weight across*
(b) Axle deadlift - 5x3 *1 Weight across*

Accessory:

(a) ALT EMOM 10: 3 Axle cleans/4 Sled pulls
*RX'd - N/A# / Scaled - N/A#*
(b) ALT for MR EMOM 10 - Farmers carries/Toe to rings
*RX'd - N/A / Scaled - N/A*

Conditioning:

For Time - 100 Wallball
*20 Burpees every time ball is dropped*
*RX'd - 20/14# / Scaled - N/A*

ST - *30 Mins*, AC - *20 Mins*, CO - *10 Mins*

GPP

Strength:

(a) Front squat 6x4 *1 Weight across*

Conditioning:

(a - L1) For Time - 15-12-9-6-3 of: Snatches/Burpees over bar/OH squats
*RX'd - 115/80# / Scaled - 95/65# or 80/55#*
(b - L2) N/A
*RX'd - 80/55# / Scaled - 65/45# or 45/PVC*
(b) For Time - 1 Mile run

Skill/Mobility:

AMRAP 15 - 10 Pistols/20 Double-unders

ST - *20 Mins*, CO - *30 Mins*, SK/MO - *15 Mins*

0 Comments

January 16th, 2014

1/15/2014

0 Comments

COMPETITORS

Strength:

Clean pull + Hang squat clean + 2 Jerks x7

Conditioning:

(a) For Time - 50 Muscle-ups
*RX'd - N/A / Scaled - N/A*
(b) AMRAP 10 - 12 GHD sit-ups/6 CTB

Skill/Mobility:

Tabata Row x2

ST - *20 Mins*, CO - *30 Mins*, SK/MO - *8 Mins*

G.O.M.A.D

Strength:

Hang squat clean + 2 Jerks x7

Accessory:

(a) ALT EMOM 10 - 4 Strict deficit HSPUs/8 Axle rows
(b) ALT for MR EMOM 10 - Log presses/Strict CTB

Conditioning:

AMRAP 10 - 4 Axle Cleans/2 Bar muscle-ups
*RX'd - 185/125# / Scaled - 155/105# or 135/95# / Scale up as needed.*

ST - *30 Mins*, AC - *20 Mins*, CO - *10 Mins*

GPP

Strength:

Hang power clean 7x2

Conditioning:

(L1) AMRAP 20 - 12 KB swings/9 Pull-ups/6 HSPUs
*RX'd - 70/53# / Scaled - 62/44# or 53/35#*
(L2) Sub 2 Wall walks or 12 Push-ups for for HSPUs
*Scaled - N/A*

Skill/Mobility:

1000m Row

ST - *25 Mins*, CO - *20 Mins*, SK/MO - *10 Mins*

0 Comments

January 14th, 2014

1/14/2014

0 Comments

COMPETITORS

Strength:

(a) Hang power snatches 7x2

Conditioning:

(a) EMOM 10 - 3 Pause back squats
*RX'd - 315/225# / Scaled - 275/195# or 225/155# / Scale up as needed.*
(b) AMRAP 12 - 9 TTB/6 Burpees over bar/3 Deadlifts
*RX'd - 355/245 / Scaled - 325/225# or 245/205#*

Skill/Mobility:

ALT for MR EMOM 10 - GHRs/KB swings

ST - *20 Mins*, CO - *30 Mins*, SK/MO - *10 Mins*

G.O.M.A.D

Strength:

(a) Pause back squat - 4x10 *1 Weight across*
(b) Farmer's deadlift - 4x6

Accessory:

(a) ALT EMOM 10 - 3 Stone Shoulders/4 Sled Drags
*RX'd - N/A# / Scaled - N/A#*
(b) ALT for MR EMOM 10 - Sandbag carries/TTB
*RX'd - N/A# / Scaled - N/A#*

Conditioning:

AMRAP 15 - 2 Snatches/4 OH squats/8 TTB
*RX'd - 155/105# / Scaled - 135/95# or 115/80#*

ST - *30 Mins*, AC - *20 Mins*, CO - *15 Mins*

GPP

Strength:

(a) Hang power snatch 7x2

Conditioning:

(L1) AMRAP 20 - 200m run/7 OH squats/7 TTB
*RX'd - 115/80# / Scaled - 95/65# or 65/45#*
(L2) Sub 15 Sit-ups for TTB
*RX'd - 85/60# / Scaled - 65/45# or 45/PVC#*

Skill/Mobility:

AMRAP 15 - 10 Pistols/20 Double-unders

ST - *20 Mins*, CO - *30 Mins*, SK/MO - *15 Mins*

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