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February 28th, 2014

2/28/2014

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COMPETITORS

Strength:

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

Conditioning:

For Time - 30 Burpees over bar/30 Squat snatches/30 Burpees over bar/
30 Front rack lunges
*RX'd - 135,185/95,135# / Scaled - 115,165/80,115# or
95,135/65,95# / Scale up as needed.*

Skill/Mobility:

ALT for MR EMOM 10 - GHRs/Wallball

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

G.O.M.A.D

Strength:

(a) Front squat - Work up to a heavy single
(b) Farmer's deadlift - Work up to a heavy single

Accessory:

(a) ALT EMOM 10 - 4 Axle cleans/4 Sled drags
*RX'd - N/A# / Scaled - N/A#*
(b) ALT for MR EMOM 10 - Zercher lunges/Toe to bar
*RX'd - N/A# / Scaled - N/A#*

Conditioning:

For Time - 30 Tire flips
*RX'd - N/A# / Scaled - N/A#*

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

GPP

Strength:

(a) Front squat - N/A
(b) Deadlift - Work up to a heavy double

Conditioning:

(L1) 2 RFT - 30 Double-unders/30 Burpees over bar/10 Squat snatches
*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 10 - 10 Pistols/20 KB swings

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

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February 27th, 2014

2/27/2014

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COMPETITORS

Strength:

Clean pull + Hang power clean - 7x2

Conditioning:

(a) EMOM 8 - 4 Shoulder to overhead
*RX'd - 225/155# / Scaled - 205/135# or 185/125# / Scale up as needed.*
(b) For Time - 9-15-21-15-9 of Thrusters/Pull-ups, rest 3 minutes, then
9-15-21-15-9 of Cal row/HSPUs

Skill/Mobility:

AMRAP 10 - 4 Burpees/2 Muscle-ups, 6/3, 8/4, 10/5, etc.

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

G.O.M.A.D

Strength:

Clean pull + Hang power clean 7x2

Accessory:

(a) ALT EMOM 10 - 5 Shoulder to overhead/10 Pendlay rows
(b) ALT for MR EMOM 10 - HSPUs/Muscle-ups

Conditioning:

AMRAP 10 - 4 Axle thrusters/8 TTB/4 Deficit HSPUs/8 CTB
*RX'd - 205/135# / Scaled - 185/125# or 155/105#*

ST - *20 Mins*, AC - *25 Mins*, CO - *10 Mins*

GPP

Strength:

Hang squat clean + Jerk - 7x2

Conditioning:

(L1) For Time - 21-15-9 of Thrusters/Pull-ups/HSPUs/Burpees over bar
*RX'd - 115/80# / Scaled - 95/65# or 80/55#*
(L2) Sub 7/5/3 Wall walks for
*RX'd - 95/65# / Scaled - 65/45# or 45/PVC#*

Skill/Mobility:

1000m Row x3

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

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February 25th, 2014

2/25/2014

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COMPETITORS

Strength:

(a) Snatch - 7x2

Conditioning:

(a) EMOM 8 - 4 Pause back squats
*RX'd - 315/225# / Scaled - 275/195# or 225/155# / Scale up as needed.*
(b) AMRAP 12 - 10 Unbroken OH Squats/20 Unbroken Double-unders
*RX'd - 115/80# / Scaled - 95/65#*

Skill/Mobility:

ALT for MR EMOM 10 - GHRs/Pistols

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

G.O.M.A.D

Strength:

(a) Front squat - 6x4 *1 Weight across*
(b) Axle deadlift - 6x2

Accessory:

(a) ALT EMOM 10 - 4 Sled Pulls/4 Stone Shoulders
*RX'd - N/A# / Scaled - N/A#*
(b) ALT for MR EMOM 10 - Front rack lunges/Toe to rings
*RX'd - N/A# / Scaled - N/A#*

Conditioning:

For Time - "Isabel": 30 Power snatches
*RX'd - 135/95# / Scaled - 115/80# or 95/65#*

ST - *30 Mins*, AC - *25 Mins*, CO - *5 Mins*

GPP

Strength:

(a) Snatch - 7x2

Conditioning:

(L1) 5 RFT - 10 OH Squats/10 Double-unders
*RX'd - 115/80# / Scaled - 95/65#*
(L2) N/A
*RX'd - 95/65# / Scaled - 65/45#*

Skill/Mobility:

AMRAP 10 - 10 Burpees/10 Pistols

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

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February 24th, 2014

2/24/2014

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COMPETITORS

Strength:

Strict Press - 6x4 *1 Weight*

Conditioning:

(a) EMOM 8 - 3-5 Unbroken muscle-ups

(b) AMRAP 12 - 6 Burpees over bar/4 Ground to OH/2 Rope climbs
*RX'd - 225/155# / Scaled - 205/135# or 185/125# / Scale up as needed.*

Skill/Mobility:

AMRAP 10 - 200m row/12 Pull-ups

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

G.O.M.A.D

Strength:

(a) Strict press - Work up to a heavy single
(b) Weighted pull-ups - Work up to a heavy single

Accessory:

(a) ALT EMOM 10 - 6 Bench presses/2-4 Rope climbs
(b) ALT for MR EMOM 10 - HSPUs/Axle rows

Conditioning:

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

ST - *30 Mins*, AC - *25 Mins*, CO - *10 Mins*

GPP

Strength:

Conditioning:

(L1) AMRAP 20 - 2 Bear complexes/4 Burpees over bar, 3/6, 4/8, 5/10, etc.
*RX'd - 185/125# / Scaled - 155/105# or 135/95#*
(L2) N/A
*Scaled - 135/95#, / 115/80, or 95/65#*

Skill/Mobility:

800m run x3 *2 min rest between efforts. Record total time.*

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

0 Comments

February 21st, 2014

2/21/2014

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COMPETITORS

Strength:

(a) Front squat - 4x6 *Progressive*

Conditioning:

(a) AMRAP 12 - 5 Hang snatches/10 OH squats
*RX'd - 135/95# / Scaled - 115/80# or 95/65# / Scale up as needed.*
(b) AMRAP 8 -4 Deadlifts/8 Burpees over bar
*RX'd - 335/235 / Scaled - 295/205 or 245/175#*

Skill/Mobility:

ALT for MR EMOM 10 - GHRs/Wallball

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

G.O.M.A.D

Strength:

(a) Pause squat - 8x2 *1 Weight across*
(b) Farmer's deadlift - 8x2 *1 Weight across*

Accessory:

(a) ALT EMOM 10 - 4 Axle cleans/4 Sled drags
*RX'd - N/A# / Scaled - N/A#*
(b) ALT for MR EMOM 10 - Zercher lunges/Toe to bar
*RX'd - N/A# / Scaled - N/A#*

Conditioning:

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

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

GPP

Strength:

(a) Front squat 5x1 *1 Weight across*

Conditioning:

(L1) AMRAP 20 - 5 Snatches/10 OH squats/15 Double-unders
*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 10- 10 Pistols/20 KB swings

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

0 Comments

February 20th, 2014

2/20/2014

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COMPETITORS

Strength:

Hang squat clean - 5x3

Conditioning:

(a) EMOM 8 - 4 Shoulder to overhead
*RX'd - 225/155# / Scaled - 205/135# or 185/125# / Scale up as needed.*
(b) For Time - 90 Cal row/70 Toe to rings/50 Pull-ups/30 Deficit HSPUs/10 Rope climbs

Skill/Mobility:

AMRAP 10 - 4 Burpees/2 Muscle-ups, 6/3, 8/4, 10/5, etc.

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

G.O.M.A.D

Strength:

Hang squat clean 5x3

Accessory:

(a) ALT EMOM 10 - 5 Shoulder to overhead/10 Pendlay rows
(b) ALT for MR EMOM 10 - HSPUs/Muscle-ups

Conditioning:

AMRAP 10 - 10 Burpees/10 KB Snatches
*RX'd - 70/53# / Scaled - 62/44# or 53/35#*

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

GPP

Strength:

Power clean + Front squat + 2 Jerks - 5x3

Conditioning:

(a) AMRAP 15 - 10 Burpees/10 KB Snatches
*RX'd - 53/35# / Scaled - 44/25# or 35/45#*
(b) AMRAP 5 - Pull-ups

Skill/Mobility:

1000m Row

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

0 Comments

February 18th, 2014

2/18/2014

0 Comments

COMPETITORS

Strength:

(a) Power snatch + OH Squat 5x3

Conditioning:

(a) EMOM 8 - 4 Pause back squats
*RX'd - 315/225# / Scaled - 275/195# or 225/155# / Scale up as needed.*
(b) AMRAP 12 - 10 Pistols/10 KB swings/10 TTB
*RX'd - 106/70# / Scaled - 70/53#*

Skill/Mobility:

ALT for MR EMOM 10 - GHRs/Wallball

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

G.O.M.A.D

Strength:

(a) Front squat - 5x8 *1 Weight across*
(b) Axle deadlift - 5x4

Accessory:

(a) ALT EMOM 10 - 4 Sled Pulls/4 Stone Shoulders
*RX'd - N/A# / Scaled - N/A#*
(b) ALT for MR EMOM 10 - Front rack lunges/Toe to rings
*RX'd - N/A# / Scaled - N/A#*

Conditioning:

AMRAP 10 - 5 Power snatches/10 Wallball
*RX'd - 155/105# / Scaled - 135/95# or 115/80#*

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

GPP

Strength:

(a) Power snatch + OH Squat 5x3

Conditioning:

(L1) AMRAP 20 - 20 Unbroken KB Swings/10 Pistols/10 KTEs
*RX'd - 70/53# / Scaled - 62/44#*
(L2) N/A
*RX'd - 53/35# / Scaled - 44/25#*

Skill/Mobility:

AMRAP 10 - 10 Burpees/20 Double-unders

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

0 Comments

February 17th, 2014

2/17/2014

0 Comments

COMPETITORS

Strength:

Strict Press - 4x6 *1 Weight*

Conditioning:

(a) EMOM 8 - 3-5 Unbroken muscle-ups
(b) AMRAP 12 - 2 Hang squat cleans/4 Shoulder to OH/20 Double-unders
*RX'd - 225/155# / Scaled - 205/135# or 185/125# / Scale up as needed.*

Skill/Mobility:

AMRAP 10 - 200m row/12 Pull-ups

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

G.O.M.A.D

Strength:

(a) Strict press - 8x2 *1 Weight across*
(b) Weighted pull-ups - 8x2 *1 Weight across*

Accessory:

(a) ALT EMOM 10 - 5 Bench presses/2-4Rope climbs
(b) ALT for MR EMOM 10 - HSPUs/Axle rows

Conditioning:

AMRAP 10 - 12 Double-unders/6 Burpees/3 Power cleans
*RX'd - 225/155# / Scaled - 205/135# or 185/115# / Scale up as needed.*

ST - *30 Mins*, AC - *25 Mins*, CO - *10 Mins*

GPP

Strength:

*ALT between movements*
(a) Strict Press - 5x1 *1 Weight across @ 85-95% of 1RM*
(b) Strict Pull-ups - 5x1 *Banded or weighted if necessary*

Conditioning:

(L1) 1 Min. at each station x3 - Hang squat cleans/Calorie row/Shoulder to OH/
Burpee box-jumps/Double-unders/Rest
*RX'd - 185/125# / Scaled - 155/105# or 135/95#*
(L2) N/A
*Scaled - 135/95#, / 115/80, or 95/65#*

Skill/Mobility:

800m run x3 *2 min rest between efforts. Record total time.*

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

0 Comments

February 14th, 2014

2/14/2014

0 Comments

COMPETITORS

Strength:

(a) Front squat - 8x3 *Progressive*
(b) Deadlift - Work up to a heavy double

Conditioning:

For Time - 30 Burpees over bar/30 Squat snatches/30 Burpees over bar/
30 Front rack lunges
*RX'd - 135,185/95,135# / Scaled - 115,165/80,115# or
95,135/65,95# / Scale up as needed.*

Skill/Mobility:

ALT for MR EMOM 10 - GHRs/Wallball

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

G.O.M.A.D

Strength:

(a) Pause squat - 6x4 *1 Weight across*
(b) Farmer's deadlift - 6x4 *1 Weight across*

Accessory:

(a) ALT EMOM 10 - 3 Axle cleans/4 Sled drags
*RX'd - N/A# / Scaled - N/A#*
(b) ALT for MR EMOM 10 - Zercher lunges/Toe to bar
*RX'd - N/A# / Scaled - N/A#*

Conditioning:

For Time - Tire flips
*RX'd - N/A# / Scaled - N/A#*

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

GPP

Strength:

(a) Front squat - 5x3 *1 Weight across*
(b) Deadlift - Work up to a heavy double

Conditioning:

(L1) 2 RFT - 30 Double-unders/30 Burpees over bar/10 Squat snatches
*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 10 - 10 Pistols/20 KB swings

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

0 Comments

February 13th, 2014

2/13/2014

0 Comments

COMPETITORS

Strength:

Clean pull + Hang power clean - 7x2

Conditioning:

(a) EMOM 8 - 4 Shoulder to overhead
*RX'd - 225/155# / Scaled - 205/135# or 185/125# / Scale up as needed.*
(b) For Time - 9-15-21-15-9 of Thrusters/Pull-ups, rest 3 minutes, then
9-15-21-15-9 of Cal row/HSPUs

Skill/Mobility:

AMRAP 10 - 4 Burpees/2 Muscle-ups, 6/3, 8/4, 10/5, etc.

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

G.O.M.A.D

Strength:

Clean pull + Hang power clean 7x2

Accessory:

(a) ALT EMOM 10 - 4 Shoulder to overhead/8 Pendlay rows
(b) ALT for MR EMOM 10 - HSPUs/Muscle-ups

Conditioning:

AMRAP 10 - 4 Axle thrusters/8 TTB/4 Deficit HSPUs/8 CTB
*RX'd - 205/135# / Scaled - 185/125# or 155/105#*

ST - *20 Mins*, AC - *25 Mins*, CO - *10 Mins*

GPP

Strength:

Hang squat clean + Jerk - 7x2

Conditioning:

(L1) For Time - 21-15-9 of Thrusters/Pull-ups/HSPUs/Burpees over bar
*RX'd - 115/80# / Scaled - 95/65# or 80/55#*
(L2) Sub 7/5/3 Wall walks for
*RX'd - 95/65# / Scaled - 65/45# or 45/PVC#*

Skill/Mobility:

1000m Row x3

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

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