Blog Archives

May 29th, 2014

5/29/2014

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COMPETITORS

Strength:

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

Conditioning:

"Lynne" - 5xMR of: Bodyweight Bench press/Pull-ups
*RX'd - N/A / Scaled - N/A*

Skill/Mobility:

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

GPP

Strength:

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

Conditioning:

"Lynne" - 5xMR of: Bodyweight Bench press/Pull-ups
*RX'd - N/A# / Scaled - 60, 70, 80, or 90% BW*

Skill/Mobility:

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

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May 27th, 2014

5/27/2014

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COMPETITORS

Strength:

(a) Hang snatch - 3x3
(b) Snatch-grip deadlift - 3x3

Conditioning:

For Time - 2000m row, then AMRAP in RT of: 25 Burpees/25 TTB/25 Back squats
*Bars start on the ground. 25 min cap*
*RX'd - 185/130# / Scaled - 155/105#, 135/95#*

Skill/Mobility:

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

GPP

Strength:

(a) Hang snatch - 3x3
(b) Snatch-grip deadlift - 3x3

Conditioning:

AMRAP 25 -
- (L1) 1500m row, then AMRAP in RT of: 15 Burpees/20 KTEs/25 Back squats
- (L2) 1000m row, then AMRAP in RT of: 10 Burpees/20 Sit-ups/20 Back squats
  *RX'd - 135/95# / Scaled - 115/80, 95/65#*

Skill/Mobility:

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

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May 26th, 2014

5/25/2014

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COMPETITORS

Strength:

Strict Press - 5x6

Conditioning:

AMRAP 10 - 1 Hang power clean/2 Mucle-ups, 2 Hang power cleans/4 Muscle-ups
3/6, 4/8, 5/10, etc.
*RX'd - 225/155# / Scaled - 205/145# or 185/135# / Scale up as needed.*

Skill/Mobility:

1 Mile medball run - then AMRAP in remaining time of CTB
*10 Min. cap*

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

GPP

Strength:

Strict Press - 5x6

Conditioning:

AMRAP 15 - 800m medball run, then AMRAP in remaining time of:
3 Hang power cleans/6 Ring dips, 4 Hang power cleans/8 Ring dips, 5/10, 6/12, etc.
*RX'd - 155/105# / Scaled - 135/95#, 115/80#, or 95/65#*

Skill/Mobility:

40 Burpees, then AMRAP in remaining time of:
(L1) 6 CTB/3 HSPUs
(L2) 4 Pull-ups/2 Wall walks
*10 Min. cap*

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

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May 20th, 2014

5/20/2014

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COMPETITORS

Strength:

3 Position clean (high to low) - 5x2

Conditioning:

"Nate" - AMRAP 20: 2 Muscle-ups/4 HSPUs/8 KB Swings
*RX'd - 70/53# / Scaled - N/A , Scale up as necessary*

Skill/Mobility:

ST - *30 Mins*, CO - *20 Mins*, SK/MO - *N/A*

GPP

Strength:

3 Position clean (high to low) - 5x2

Conditioning:

AMRAP 20 -
- (L1) 4 CTB/6 Ring dips/8 KB Swings
- (L2) 5 Pull-ups/10 Push-ups/10 KB Swings
*RX'd - 70/53# / Scaled - 62/44# or 53/35#*

Skill/Mobility:

ST - *30 Mins*, CO - *20 Mins*, SK/MO - *N/A*

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May 19th, 2014

5/19/2014

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COMPETITORS

Strength:

Strict Press - 4x8

Conditioning:

150 Double-unders, then AMRAP in remaining time of -
5 Deficit HSPUs/4 Muscle-ups/3 Axle cleans/2 Rope climbs
*15 Minute cap*
*RX'd - 225/155# / Scaled - 205/145# or 185/135#*

Skill/Mobility:

1 Mile medball run - then AMRAP in remaining time of CTB
*10 Min. cap*

ST - *20 Mins*, CO - *15 Mins*, SK/MO - *10 Mins*

GPP

Strength:

Strict Press - 4x8

Conditioning:

AMRAP 15 - 15 Double-unders/10 Burpee box jumps/5 Power cleans
*RX'd - 135/95# / Scaled - 115/80# or 95/65#*

Skill/Mobility:

40 Burpees, then AMRAP in remaining time of:
(L1) 6 CTB/3 HSPUs
(L2) 4 Pull-ups/2 Wall walks
*10 Min. cap*

ST - *20 Mins*, CO - *15 Mins*, SK/MO - *10 Mins*

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May 16th, 2014

5/16/2014

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COMPETITORS

Strength:

Back squat - 3x10

Conditioning:

2 RFT - 400m run/50 Sit-ups/40 Double-unders/30 Front rack lunges/
20 Burpee over bar/10 Hang power snatches
*RX'd - 155/105# / Scaled - 135/95#*

Skill/Mobility:

500m row x4 - Rest 2 mins between efforts

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

GPP

Strength:

Back squat - 3x10

Conditioning:

For Time - 60 Sit-ups/50 Double-unders/40 Front rack lunges/
30 Burpee over bar/20 Power snatches
*RX'd - 135/95# / Scaled - 115/80#, 95/65#*

Skill/Mobility:

500m sprint x4 - Rest 2 mins between efforts

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

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May 15th, 2014

5/15/2014

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COMPETITORS

Strength:

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

Conditioning:

"Lynne" - 5xMR of: Bodyweight Bench press/Pull-ups
*RX'd - N/A / Scaled - N/A*

Skill/Mobility:

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

GPP

Strength:

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

Conditioning:

"Lynne" - 5xMR of: Bodyweight Bench press/Pull-ups
*RX'd - N/A# / Scaled - 60, 70, 80, or 90% BW*

Skill/Mobility:

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

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May 13th, 2014

5/13/2014

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COMPETITORS

Strength:

(a) Hang snatch - 3x3
(b) Snatch-grip deadlift - 3x3

Conditioning:

For Time - 2000m row, then AMRAP in RT of: 25 Burpees/25 TTB/25 Back squats
*Bars start on the ground. 25 min cap*
*RX'd - 185/130# / Scaled - 155/105#, 135/95#*

Skill/Mobility:

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

GPP

Strength:

(a) Hang snatch - 3x3
(b) Snatch-grip deadlift - 3x3

Conditioning:

AMRAP 25 -
- (L1) 1500m row, then AMRAP in RT of: 15 Burpees/20 KTEs/25 Back squats
- (L2) 1000m row, then AMRAP in RT of: 10 Burpees/20 Sit-ups/20 Back squats
  *RX'd - 135/95# / Scaled - 115/80, 95/65#*

Skill/Mobility:

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

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May 12th, 2014

5/12/2014

0 Comments

COMPETITORS

Strength:

Strict Press - 3x10

Conditioning:

AMRAP 10 - 1 Hang power clean/2 Mucle-ups, 2 Hang power cleans/4 Muscle-ups
3/6, 4/8, 5/10, etc.
*RX'd - 225/155# / Scaled - 205/145# or 185/135# / Scale up as needed.*

Skill/Mobility:

1 Mile medball run - then AMRAP in remaining time of CTB
*10 Min. cap*

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

GPP

Strength:

Strict Press - 3x10

Conditioning:

AMRAP 15 - 800m medball run, then AMRAP in remaining time of:
3 Hang power cleans/6 Ring dips, 4 Hang power cleans/8 Ring dips, 5/10, 6/12, etc.
*RX'd - 155/105# / Scaled - 135/95#, 115/80#, or 95/65#*

Skill/Mobility:

40 Burpees, then AMRAP in remaining time of:
(L1) 6 CTB/3 HSPUs
(L2) 4 Pull-ups/2 Wall walks
*10 Min. cap*

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

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May 02nd, 2014

5/2/2014

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COMPETITORS

Strength:

(a) Front Squat - Work up to a heavy single
(b) Deadlift - Work up to a heavy single

Conditioning:

1 Min. Each x3 - Thrusters/Burpees/Power snatches/Burpees/Overhead squats/Rest
*RX'd - 95/65# / Scaled - N/A#*

Skill/Mobility:

For Time - 20 Cal row/40 Toe to rings/20 Cal row/40 GHD Sit-ups/20 Cal row/40 TTB

ST - *30 Mins*, CO - *17 Mins*, SK/MO - *10 Mins*

GPP

Strength:

(a) Front squat - Work up to a heavy single
(b) Deadlift - Work up to a heavy single

Conditioning:

AMRAP 20 -
- (L1) 800m Run then AMRAP in remaining time of: 3 Burpees/4 Power snatches/
  5 Overhead squats, 5/6/7, 6/7/8, etc.
- (L2) N/A
*RX'd - 95/65# / Scaled - 80/55#, 65/45#, or 45/PVC#*

Skill/Mobility:

AMRAP 10 -
- (L1) 10 Double-unders/10 TTB
- (L2) N/A

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

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