Blog Archives

June 30th, 2014

6/30/2014

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COMPETITORS

Strength:

(a) Axle push press - 5x5
(b) Axle row - 5x5

Accessory:

(a) ALT EMOM 8 - 8 Seated DB or KB presses/4 Muscle-ups
(b) ALT for MR EMOM 8 - Close grip-push-ups/CTB
*RX'd - N/A / Scaled - N/A*

Conditioning/Skill:

Row 50 cals, then AMRAP in RT of - 6 Burpee box jumps/4 Axle power cleans/2 Rope climbs
*RX'd - 205/145# / Scaled - 185/135# or 165/125# / Scale up as needed.*

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

GPP

Strength:

(a) Push press - 5x5
(b) Strict pull-ups - 5x5
*Weighted if necessary*

Accessory:

ALT EMOM 10 -
(L1) 5 Seated DB or KB presses/10 DB or KB rows
*RX'd - N/A / Scaled - N/A*

Conditioning/Skill:

(L1) 500m run, then AMRAP in RT of - 5 Wall walks/3 Axle power cleans/1 Legless rope climb
*RX'd - 165/115# / Scaled - 145/100# or 125/85# / Scale up as needed.*
(L2) 300m run, then AMRAP in RT of - 10 Push-ups/5 Power cleans/10 Ring rows
*RX'd - 135/95# / Scaled - 115/80# or 95/65# / Scale up as needed.*

ST - *30 Mins*, AC - *10 Mins*, CO/SK - *15 Mins*

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June 29th, 2014

6/27/2014

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COMPETITORS

Strength:

(a) Pause squat - N/A
(b) Barbell lunges - N/A

Accessory:

(a) ALT EMOM 8 - 6 Stone shoulders/12 GHRs
(b) ALT for MR EMOM 8 - Wallball/Deadlifts
(30/20# wallballs)
*RX'd - N/A / Scaled - N/A*

Conditioning/Skill:

AMRAP 10 - 5 Burpee box jumps/15 GHD Sit-ups/5 Hang power snatches
*RX'd - 155/105# / Scaled - 135/95# or 115/80# / Scale up as needed.*

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

GPP

Strength:

(a) Pause squat - N/A
(b) Barbell lunges - N/A

Accessory:

ALT EMOM 10 - 10 Deadlifts/20 Sit-ups
*RX'd - N/A / Scaled - N/A*

Conditioning/Skill:
AMRAP 12 - 10 Power snatches/15 Wallball/10 Burpees over bar
*RX'd - 75/55# / Scaled - 65/45#*

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June 26th, 2014

6/26/2014

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COMPETITORS

Strength:

(a) Clean high pull + hang clean - 3x3
(b) Clean deadlift - 3x3

Accessory:

(a) ALT EMOM 8 - 6 Push jerks/4-6 Strict muscle-ups
(b) ALT for MR EMOM 8 - Strict HSPUs/Strict weighted pull-ups
(As heavy as possible allowing 8-12 reps)

Conditioning/Skill:

Every two minutes, row 20 cals then complete as many burpees as possible in the
time remaining. Continue for 10 minutes. No skipping minutes.
*RX'd - N/A# / Scaled - N/A*

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

GPP

Strength:

(a) Clean high pull + hang clean + 2 push jerks - 3x3
(b) Clean deadlift - 3x3

Accessory:

ALT for MR EMOM 10 -
(L1) Strict HSPUs/Strict pull-ups
(L2) Wall walks/Pendlay row
*RX'd - N/A / Scaled - N/A*

Conditioning/Skill:

Every three minutes, run 200m then complete as many wallball as possible in the
remaining time. Score is max wallball.
*RX'd - 30/20# / Scaled - 20/14# or 145/125# / Scale up as needed.*

ST - *30 Mins*, AC - *10 Mins*, CO/SK - *18 Mins*

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June 26th, 2014

6/26/2014

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COMPETITORS

Strength:

(a) High pull + hang snatch - 3x3
(b) Split squat - 3x12 (Each leg)

Accessory:

(a) ALT EMOM 8 - 6 Snatch-grip deadlifts/12 GHRs
(b) ALT for MR EMOM 8 - Overhead squats/KB Swings
(As heavy as possible allowing 8-12 reps)

Conditioning/Skill:

AMRAP 10 - 40 Double-unders/20 Toe to rings
*RX'd - N/A# / Scaled - N/A*

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

GPP

Strength:

(a) High pull + hang snatch - 3x3
(b) Front rack lunges - 3x12 (Each leg)

Accessory:

ALT for MR EMOM 10 -
Overhead squats/KB Swings
(As heavy as possible allowing 8-12 reps)
*RX'd - N/A / Scaled - N/A*

Conditioning/Skill:

(L1) AMRAP 20 - 200m run/7 Burpee box jumps/15 KTEs
*RX'd - N/A / Scaled - N/A*
(L2) AMRAP 20 - 200m run/10 Box jumps/30 Sit-ups
*RX'd - N/A / Scaled - N/A*

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

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June 23rd, 2014

6/23/2014

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COMPETITORS

Strength:

(a) Strict press - N/A
(b) Pendlay row - N/A

Accessory:

(a) ALT EMOM 8 - 6 Bench presses/3-5 Strict muscle-ups
(b) ALT for MR EMOM 8 - Weighted ring dips/Legless rope climbs
*RX'd - N/A / Scaled - N/A*

Conditioning/Skill:

Complete 6 Burpees over bar at the top of each minute, then complete as many
hang power clean and jerks as possible in the time remaining. Continue for 10
minutes. No skipping minutes.
*RX'd - 205/145# / Scaled - 185/135# or 165/125# / Scale up as needed.*

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

GPP

Strength:

(a) Strict press - N/A
(b) Strict pull-ups - N/A
*Weighted if necessary*

Accessory:

ALT EMOM 10 -
(L1) 12 Strict ring dips/2 Legless rope climb
(L2) 15 Dips/15 Ring rows
*RX'd - N/A / Scaled - N/A*

Conditioning/Skill:

(L1) Every three minutes, complete 10 Burpees/5 Hang power clean and jerks/5 HSPUs
and continue until unable to complete reps within the 3 minutes.
*RX'd - 185/135# / Scaled - 165/125# or 145/125# / Scale up as needed.*
(L2) Every three minutes, complete 10 Burpees/5 Hang power clean and jerks/10 Push-ups
and continue until unable to complete reps within the 3 minutes.
*RX'd - 135/95# / Scaled - 115/80# or 95/65# / Scale up as needed.*

ST - *30 Mins*, AC - *10 Mins*, CO/SK - *18 Mins*

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June 20th, 2014

6/20/2014

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COMPETITORS

Strength:

(a) Pause squat - 5x8
(b) Barbell lunges - 5x8 (Each leg)

Accessory:

(a) ALT EMOM 8 - 6 Stone shoulders/12 GHRs
(b) ALT for MR EMOM 8 - Wallball/Deadlifts
(30/20# wallballs)
*RX'd - N/A / Scaled - N/A*

Conditioning/Skill:

20 Hang power snatches, then AMRAP in RT of - 30 Double-unders/15 TTB
*RX'd - 155/105# / Scaled - 135/95# or 115/80# / Scale up as needed.*

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

GPP

Strength:

(a) Pause squat - 5x8
(b) Barbell lunges - 5x8 (Each leg)

Accessory:

ALT EMOM 10 - 10 Deadlifts/20 Sit-ups
*RX'd - N/A / Scaled - N/A*

Conditioning/Skill:

(L1) 60 Wallball, then AMRAP in RT of - 20 Double-unders/10 Hang power snatches
*RX'd - 75/55# / Scaled - 65/45#*
(Hang power snatches must go unbroken for round to count)
(L2) 40 Wallball, then AMRAP in RT of - 40 Rope skips/10 Hang power snatches
(Hang power snatches must go unbroken for round to count)
*RX'd - 65/45# / Scaled -N/A*

ST - *30 Mins*, AC - *10 Mins*, CO/SK - *12 Mins*

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June 19th, 2014

6/19/2014

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COMPETITORS

Strength:

(a) High hang clean - 5x2
(b) Clean high pull - 5x2

Accessory:

(a) ALT EMOM 8 - 6 Push jerks/4-6 Strict muscle-ups
(b) ALT for MR EMOM 8 - Strict HSPUs/Strict weighted pull-ups
(As heavy as possible allowing 8-12 reps)

Conditioning/Skill:

500m Row x6 - 2 min. rest between efforts
*RX'd - N/A# / Scaled - N/A*

ST - *30 Mins*, AC - *20 Mins*, CO/SK - *25 Mins*

GPP

Strength:

(a) High hang clean - 5x2
(b) Push jerk - 5x2
(Bar starts on the ground)

Accessory:

ALT for MR EMOM 10 -
(L1) Strict HSPUs/Strict pull-ups
(L2) Wall walks/Pendlay row
*RX'd - N/A / Scaled - N/A*

Conditioning/Skill:

(L1) 3 RFT - 500m plate run/25 Ring dips/5 Rope climbs
*RX'd - 45/25# / Scaled - N/A*
(L2) 3 RFT - 300m plate run/20 Push-ups/1 Rope climb (or 20 Ring rows)
*RX'd - 25/10# / Scaled - N/A*

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

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June 17th, 2014

6/17/2014

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COMPETITORS

Strength:

(a) High hang snatch - 5x2
(b) Split squat - 3x15 (Each leg)

Accessory:

(a) ALT EMOM 8 - 6 Snatch-grip deadlifts/12 GHRs
(b) ALT for MR EMOM 8 - Overhead squats/KB Swings
(As heavy as possible allowing 8-12 reps)

Conditioning/Skill:

3 RFT - 400m Run/25 TTB
*RX'd - N/A# / Scaled - N/A*

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

GPP

Strength:

(a) High hang snatch - 5x2
(b) Front rack lunges - 3x15 (Each leg)

Accessory:

ALT for MR EMOM 10 -
Overhead squats/KB Swings
(As heavy as possible allowing 8-12 reps)
*RX'd - N/A / Scaled - N/A*

Conditioning/Skill:

(L1) 1 Mile medball run, then AMRAP in RT of - 20 Double-unders/10 TTB
*RX'd - N/A / Scaled - N/A*
(L2) 800m medball run, then AMRAP in RT of - 75 Rope-skips/25 Sit-ups
*RX'd - N/A / Scaled - N/A*

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

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June 16th, 2014

6/16/2014

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COMPETITORS

Strength:

(a) Strict press - 5x8
(b) Pendlay row - 5x8

Accessory:

(a) ALT EMOM 8 - 6 Bench presses/3-5 Strict muscle-ups
(b) ALT for MR EMOM 8 - Weighted ring dips/Legless rope climbs
*RX'd - N/A / Scaled - N/A*

Conditioning/Skill:

40 Burpees, then AMRAP in RT of - 5 Hang power cleans/10 Box overs
(Hang power cleans must go unbroken for round to count)
*RX'd - 205/145# / Scaled - 185/135# or 165/125# / Scale up as needed.*

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

GPP

Strength:

(a) Strict press - 5x8
(b) Strict pull-ups - 5x8
*Weighted if necessary*

Accessory:

ALT EMOM 10 -
(L1) 10 Strict ring dips/2 Legless rope climbs
(L2) 15 Dips/15 Ring rows
*RX'd - N/A / Scaled - N/A*

Conditioning/Skill:

(L1) 40 Burpees, then AMRAP in RT of - 5 Hang power cleans/10 Box overs/5 HSPUs
(Hang power cleans must go unbroken for round to count)
*RX'd - 185/135# / Scaled - 165/125# or 145/125# / Scale up as needed.*
(L2) 30 Burpees, then AMRAP in RT of - 5 Hang power cleans/8 Box jumps/5 Push-ups
(Hang power cleans must go unbroken for round to count)
*RX'd - 135/95# / Scaled - 115/80# or 95/65# / Scale up as needed.*

ST - *30 Mins*, AC - *10 Mins*, CO/SK - *15 Mins*

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