Blog Archives

March 31st, 2014

3/31/2014

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COMPETITORS

Strength:

Strict Press - Work up to a heavy single

Conditioning:

(a) EMOM 8 - 3-5 Unbroken muscle-ups
(b) AMRAP 12 - 50 Burpees over bar, then AMRAP in remaining time of: 2 Deficit
HSPUs/2 Cleans, 4/4, 6/6, 8/8, etc.
*RX'd - 185/125# / Scaled - 155/105# or 135/95# / Scale up as needed.*

Skill/Mobility:

AMRAP 10 - 8 CTB/15 Cal row

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

GPP

Strength:

Strict Press - Work up to a heavy single

Conditioning:

(a) EMOM 8 -
- (L1) Max unbroken pull-ups
- (L2) 3-5 Strict pull-ups
(b) AMRAP 12 -
- (L1) 50 Burpees over bar, then AMRAP in remaining time of: 5 HSPUs/
  Hang cleans, 6/6, 7/7, etc.
- (L2) 30 Burpees over bar, then AMRAP in remaining time of: 1 Wall walk/
  5 Hang cleans, 2/6, 3/7, 4/8, etc.
*RX'd - 135/95# / Scaled - 115/80#, 95/65#, or 80/55#*

Skill/Mobility:

AMRAP 10 -
- (L1) 20 Double-unders/10 Burpees
- (L2) 5 Double-unders/10 Burpees

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

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March 28th, 2014

3/28/2014

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COMPETITORS

Strength:

Front squat - 8x3 *1 Weight*

Conditioning:

(a) ALT for MR EMOM 8 - Snatches/TTB
RX'd - 185/125# / Scaled - 155/105# or 135/95# / Scale up as needed.*
(b) 90 Seconds Each Station x3 - Sandbag carry/Front rack lunge/
Stone shoulder/2 for 1 Wallball (60 Second rest between rounds)
*RX'd - 225, 185, 200, 30/150, 125, 112, 20# / Scaled - N/A#*

Skill/Mobility:

For Time - 2000m Row

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

GPP

Strength:

Front squat - 8x3 *1 Weight*

Conditioning:

(a) ALT for MR EMOM 8 - Snatches/KTEs
RX'd - 155/105# / Scaled - 135/95# or 115/80# / Scale up as needed.*
(b) 90 Seconds Each Station x3 - Farmer's carry/Front rack lunge/
Stone shoulder/2 for 1 Wallball (60 Second rest between rounds)
*RX'd - 106, 135, 140, 30/70, 95, 75, 20# / Scaled - 70, 115, 112, 20/53, 80, 50, 14#*

Skill/Mobility:

For Time - 1 Mile run

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

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March 27th, 2014

3/27/2014

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COMPETITORS

Strength:

(a) 3 Position clean - 5x2
(b) Clean pull - 8x3

Conditioning:

(a) EMOM 8 - 2 Shoulder to OH (Push press or Power jerk only)
*RX'd - 225/155# / Scaled - 205/140# or 185/125# / Scale up as needed.*
(b) 90 Seconds Each Station x3 - 2 for 1 Cal row/Deficit HSPUs/Lateral burpee
box jumps/Muscle-ups (60 Second rest between rounds)
*RX'd - N/A# / Scaled - N/A#*

Skill/Mobility:

ST - *30 Mins*, CO - *30 Mins*, SK/MO - *N/A*

GPP

Strength:

(a) 3 Position clean (high to low) - 5x3
(b) Clean pull - 8x3

Conditioning:

(a) EMOM 8 - 2 Shoulder to OH (Push press or Power jerk only)
*RX'd - 185/125# / Scaled - 155/105# or 135/95# / Scale up as needed.*
(b) 90 Seconds Each Station x3 (60 Second rest between rounds) -
- (L1) 2 for 1 Cal row/HSPUs/Burpee box jumps (up + over)/
  Muscle-ups (or 2 for 1 CTB)
- (L2) 2 for 1 Cal row/Wall walks/Burpees/Pull-ups
*RX'd - N/A# / Scaled - N/A#*

Skill/Mobility:

ST - *30 Mins*, CO - *30 Mins*, SK/MO - *N/A*

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March 25th, 2014

3/25/2014

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COMPETITORS

Strength:

(a) Snatch + OH Squat - 5x2
(b) Snatch-grip deadlift - 8x3

Conditioning:

(a) EMOM 8 - 3 Pause front squats
*RX'd - 275/195# / Scaled - 225/155# or 185/125# / Scale up as needed.*
(b) For Time (12 Mins) - 1 Mile run, then AMRAP in remaining time of 7 Burpees/7 TTB
*RX'd - N/A# / Scaled - N/A#*

Skill/Mobility:

ST - *30 Mins*, CO - *25 Mins*, SK/MO - *N/A*

GPP

Strength:

(a) Snatch + OH Squat - 5x3
(b) Snatch-grip deadlift - 8x3

Conditioning:

(a) EMOM 8 - 3 Pause front squats
*RX'd - 225/155# / Scaled - 185/125# or 155/105# / Scale up as needed.*
(b) For Time (15 Mins) -
- (L1) 1 Mile run, then AMRAP in remaining time of 8 Burpees/8 TTB
- (L2) 800m run, then AMRAP in remaining time of 5 Burpees/10 KTEs or 20 Sit-ups
*RX'd - N/A# / Scaled - N/A#*

Skill/Mobility:

ST - *30 Mins*, CO - *25 Mins*, SK/MO - *N/A*

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March 24th, 2014

3/24/2014

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COMPETITORS

Strength:

Strict Press - 8x3 *1 Weight*

Conditioning:

(a) EMOM 8 - 3-5 Unbroken muscle-ups
(b) AMRAP 12 - 5 Ground to OH/5 Wall walks
*RX'd - 185/125# / Scaled - 155/105# or 135/95# / Scale up as needed.*

Skill/Mobility:

AMRAP 10 - 8 CTB/15 Cal row

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

GPP

Strength:

Strict Press - 8x3 *1 Weight*

Conditioning:

(a) EMOM 8 -
- (L1) Max unbroken pull-ups
- (L2) 3-5 Strict pull-ups
(b) AMRAP 12 - 5 Ground to OH/5 Wall walks
*RX'd - 155/105# / Scaled - 135/95#, 115/80#, or 95/65#*

Skill/Mobility:

AMRAP 10 -
- (L1) 20 Double-unders/10 Burpees
- (L2) 5 Double-unders/10 Burpees

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

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March 21st, 2014

3/21/2014

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COMPETITORS

Strength:

Front squat - 5x5*1 Weight*

Conditioning:

(a) ALT for MR EMOM 8 - Snatches/TTB
RX'd - 185/125# / Scaled - 155/105# or 135/95# / Scale up as needed.*
AMRAP 20: 5 Wall walks/20 Front rack lunges/40 Double-unders
*RX'd - 185/125# / Scaled - 155/105#*

Skill/Mobility:

For Time - 2000m Row

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

GPP

Strength:

Front squat - 5x5 *1 Weight*

Conditioning:

(a) ALT for MR EMOM 8 - Snatches/KTEs
RX'd - 155/105# / Scaled - 135/95# or 115/80# / Scale up as needed.*
(b) AMRAP 20:
(L1) 5 Wall walks/20 Front rack lunges/20 Double-unders
(L2) 2 Wall walks/10 Front rack lunges/10 Double-unders
*RX'd - 155/105# / Scaled - 135/95#, 115/85#, or 95*

Skill/Mobility:

For Time - 1 Mile run

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

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March 20th, 2014

3/20/2014

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COMPETITORS

Strength:

(a) Hang clean - 3x3
(b) Clean pull - 6x4

Conditioning:

(a) EMOM 8 - 2 Shoulder to OH (Push press or Power jerk only)
*RX'd - 225/155# / Scaled - 205/140# or 185/125# / Scale up as needed.*
(b) AMRAP 20 - 5 Muscle-ups/10 HSPUs/15 KB Swings
*RX'd - 106/70# / Scaled - 88/62#*

Skill/Mobility:

ST - *30 Mins*, CO - *30 Mins*, SK/MO - *N/A*

GPP

Strength:

(a) Hang clean - 5x3
(b) Clean pull - 6x4

Conditioning:

(a) EMOM 8 - 2 Shoulder to OH (Push press or Power jerk only)
*RX'd - 185/125# / Scaled - 155/105# or 135/95# / Scale up as needed.*
(b) AMRAP 20 -
- (L1) 3 Muscle-ups (or 6 CTB)/6 HSPUs/12 KB Swings
- (L2) 7 Pull-ups/15 Push-ups/15 KB Swings
*RX'd - 70/53# / Scaled - 62/44# or 53/35#*

Skill/Mobility:

ST - *30 Mins*, CO - *30 Mins*, SK/MO - *N/A*

0 Comments

March 18th, 2014

3/18/2014

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COMPETITORS

Strength:

(a) 3 Position snatch (high to low) - 3x3
(b) Snatch-grip deadlift - 6x4

Conditioning:

(a) EMOM 8 - 3 Pause front squats
*RX'd - 275/195# / Scaled - 225/155# or 185/125# / Scale up as needed.*
(b) For Time (12 Mins) - 10 TTB/20 Wallball, 20 TTB/40 Wallball, 30 TTB/60 Wallball, etc.
*RX'd - N/A# / Scaled - N/A#*

Skill/Mobility:

ST - *30 Mins*, CO - *25 Mins*, SK/MO - *N/A*

GPP

Strength:

(a) 3 Position snatch (high to low) - 3x3
(b) Snatch-grip deadlift - 6x4

Conditioning:

(a) EMOM 8 - 3 Pause front squats
*RX'd - 225/155# / Scaled - 185/125# or 155/105# / Scale up as needed.*
(b) For Time -
- (L1) 30 TTB/60 Wallball, 20 TTB/40 Wallball, 10 TTB/20 Wallball
- (L2) 20 KTEs/40 Wallball, 15 KTEs/30 Wallball, 10 KTEs/20 Wallball
*RX'd - N/A# / Scaled - N/A#*

Skill/Mobility:

ST - *30 Mins*, CO - *25 Mins*, SK/MO - *N/A*

0 Comments

March 17th, 2014

3/17/2014

0 Comments

COMPETITORS

Strength:

Strict Press - 5x5 *1 Weight*

Conditioning:

(a) EMOM 8 - 2-4 Unbroken muscle-ups
(b) AMRAP 12 - 50 Burpees over bar, then AMRAP in remaining time of: 2 Deficit
HSPUs/2 Cleans, 4/4, 6/6, 8/8, etc.
*RX'd - 185/125# / Scaled - 155/105# or 135/95# / Scale up as needed.*

Skill/Mobility:

AMRAP 10 - 8 CTB/15 Cal row

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

GPP

Strength:

Strict Press - 5x5 *1 Weight*

Conditioning:

(a) EMOM 8 -
- (L1) Max unbroken pull-ups
- (L2) 2-4 Strict pull-ups
(b) AMRAP 12 -
- (L1) 50 Burpees over bar, then AMRAP in remaining time of: 5 HSPUs/
  Hang cleans, 6/6, 7/7, etc.
- (L2) 30 Burpees over bar, then AMRAP in remaining time of: 1 Wall walk/
  5 Hang cleans, 2/6, 3/7, 4/8, etc.
*RX'd - 135/95# / Scaled - 115/80#, 95/65#, or 80/55#*

Skill/Mobility:

AMRAP 10 -
- (L1) 20 Double-unders/10 Burpees
- (L2) 5 Double-unders/10 Burpees

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

0 Comments

March 14th, 2014

3/14/2014

0 Comments

COMPETITORS

Strength:

Front squat - 3x8 *1 Weight*

Conditioning:

(a) ALT for MR EMOM 8 - Snatches/TTB
RX'd - 185/125# / Scaled - 155/105# or 135/95# / Scale up as needed.*
(b) 90 Seconds Each Station x3 - Sandbag carry/Front rack lunge/
Stone shoulder/2 for 1 Wallball (60 Second rest between rounds)
*RX'd - 225, 185, 200, 30/150, 125, 112, 20# / Scaled - N/A#*

Skill/Mobility:

For Time - 2000m Row

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

GPP

Strength:

Front squat - 3x8 *1 Weight*

Conditioning:

(a) ALT for MR EMOM 8 - Snatches/KTEs
RX'd - 155/105# / Scaled - 135/95# or 115/80# / Scale up as needed.*
(b) 90 Seconds Each Station x3 - Farmer's carry/Front rack lunge/
Stone shoulder/2 for 1 Wallball (60 Second rest between rounds)
*RX'd - 106, 135, 140, 30/70, 95, 75, 20# / Scaled - 70, 115, 112, 20/53, 80, 50, 14#*

Skill/Mobility:

For Time - 1 Mile run

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

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