Blog Archives

July 25th, 2014

7/25/2014

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COMPETITORS

Strength:

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

Accessory:

(a) ALT EMOM 8 - 5 Stone shoulders/10 GHRs
(b) ALT for MR EMOM 8 - Front squats/Sled-pulls
*RX'd - N/A / Scaled - N/A*

Conditioning/Skill:

60 Sit-ups, run 800m, then AMRAP in RT - 30 Double-unders/15 Power snatches
*RX'd - 75/55# / Scaled - N/A#*

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

GPP

Strength:

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

Accessory:

ALT EMOM 10 -
(L1) 10 Front squats/10 KTEs
(L2) 10 Front squats/20 KB swings
*RX'd - N/A / Scaled - N/A*

Conditioning/Skill:

(L1) AMRAP 10 - 30 Double-unders/15 Power snatches
*RX'd - 75/55# / Scaled - N/A*
(L2) AMRAP 10 - 40 Rope skips/20 Sit-ups/10 Snatches
*RX'd - 75/55# / Scaled - 65/45# or 45/45# / Scale up as needed*

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

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July 24th, 2014

7/24/2014

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COMPETITORS

Strength:

(a) Clean - 3x3
(b) Push jerk - 3x3
(Bar starts on the ground)

Accessory:

(a) ALT EMOM 8 - 8 Bench Presses/8 Muscle-ups
(b) ALT for MR EMOM 8 - Deficit HSPUs/Rope climbs

Conditioning/Skill:

AMRAP 10 - 21 Double-unders/15 Push-ups/9 CTB
*RX'd - N/A# / Scaled - N/A*

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

GPP

Strength:

(a) Clean - 3x3
(b) Push jerk - 3x3
(Bar starts on the ground)

Accessory:

ALT for MR EMOM 10 -
(L1) Bench press/Rope climbs
(L2) Push-ups/Ring rows
(As heavy as possible allowing 6-8 reps)
*RX'd - N/A / Scaled - N/A*

Conditioning/Skill:

(L1) 30 Burpee box jumps, then AMRAP in RT - 15 Double-unders/7 Ring dips/7 CTB
(No rebounding)
*RX'd - N/A / Scaled - N/A*
(L2) 30 Box jumps, then AMRAP in RT - 5 Burpees/10 Push-ups/5 Pull-ups
(No rebounding)
*RX'd - N/A / Scaled - N/A*

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

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July 22nd, 2014

7/22/2014

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COMPETITORS

Strength:

Snatch - 3x3

Accessory:

(a) ALT EMOM 8 - 6 Snatch-grip deadlifts/12 GHRs
(b) ALT for MR EMOM 8 - Back squats/Sled pulls
(As heavy as possible allowing 10-12 reps)

Conditioning/Skill:

5 Rounds: With 2:00 on the clock - 20 burpees, 12 TTB, then max box jumps in RT
*Rest 2 mins between rounds. Score is total box jumps. No rebounding.*
*RX'd - N/A# / Scaled - N/A*

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

GPP

Strength:

Snatch - 3x3

Accessory:

ALT for MR EMOM 10 -
Back squats/Double-unders
(As heavy as possible allowing 10-12 reps)
*RX'd - N/A / Scaled - N/A*

Conditioning/Skill:

(L1) 5 Rounds: With 2 mins on the clock - 20 burpees, 12 TTB, then max box jumps in RT
*Rest 2 mins between rounds. Score is total box jumps. No rebounding.*
*RX'd - N/A / Scaled - N/A*
(L2) 4 Rounds: With 3 mins on the clock - 10 burpees, 20 Sit-ups, then max box jumps in RT
*Rest 2 mins between rounds. Score is total box jumps. No rebounding.*
*RX'd - N/A# / Scaled - N/A#*

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

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July 21st, 2014

7/21/2014

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COMPETITORS

Strength:

Axle push press - Work up to a heavy single

Accessory:

(a) ALT EMOM 8 - 12 Seated DB or KB presses/6 Muscle-ups
(b) ALT for MR EMOM 8 - Close grip-push-ups/CTB
*RX'd - N/A / Scaled - N/A*

Conditioning/Skill:

AMRAP 10 - 200m run/4 Ground to overhead/8 Burpees over bar
*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:

Push press -Work up to a heavy single
(b) Strict pull-ups - 6x4
*Weighted if necessary*

Accessory:

ALT EMOM 10 -
(L1) 6 Seated DB or KB presses/12 DB or KB rows
*RX'd - N/A / Scaled - N/A*

Conditioning/Skill:

(L1) AMRAP 15 - 200m run/8 HSPUs/4 Hang power cleans
*RX'd - 165/115# / Scaled - 145/100# or 125/85# / Scale up as needed.*
(L2) AMRAP 15 - 300m run/3 Wall walks/6 Power cleans
*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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July 18th, 2014

7/18/2014

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COMPETITORS

Strength:

(a) Overhead squat - 8x3
(b) Deadlift - 8x3

Accessory:

(a) ALT EMOM 8 - 6 Stone shoulders/12 GHRs
(b) ALT for MR EMOM 8 - Front squats/Sled-pulls
*RX'd - N/A / Scaled - N/A*

Conditioning/Skill:

40 TTB, then AMRAP in RT of - 7 Hang power snatches/7 Wallball/7 Burpees
*RX'd - 135/95# / Scaled - 115/80# / Scale up as needed.*

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

GPP

Strength:

(a) Overhead squat - 8x3
(b) Deadlift - 8x3

Accessory:

ALT EMOM 10 -
(L1) 10 Front squats/10 KTEs
*RX'd - N/A / Scaled - N/A*

Conditioning/Skill:

(L1) 60 Sit-ups, 500m run, then AMRAP in RT of - 7 Hang power snatches/7 Wallball/7 Burpees
*RX'd - 105/75# / Scaled - 95/65# or 75/50# / Scale up as needed.*
(L2) 30 Sit-ups, 300m run, then AMRAP in RT of - 4 Snatches/8 Wallball/4 Burpees
*RX'd - 85/55# / Scaled - 75/50# or 65/45# / Scale up as needed.*

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

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July 17th, 2014

7/17/2014

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COMPETITORS

Strength:

(a) Clean high pull + power clean + hang clean - 5x2
(b) Split jerk - 5x2

Accessory:

(a) ALT EMOM 8 - 8 Bench Presses/8 Muscle-ups
(b) ALT for MR EMOM 8 - Deficit HSPUs/Rope climbs

Conditioning/Skill:

AMRAP 10 - 7 CTB/7 Burpees
*RX'd - N/A# / Scaled - N/A*

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

GPP

Strength:

(a) Clean high pull + power clean + hang clean - 5x2
(b) Split jerk - 5x2

Accessory:

ALT for MR EMOM 10 -
(L1) Bench press/Rope climbs
(L2) Push-ups/Ring rows
(As heavy as possible allowing 6-8 reps)
*RX'd - N/A / Scaled - N/A*

Conditioning/Skill:

(L1) AMRAP 20 - 4 HSPUs/6 CTB/8 Burpees
*300m run after every 5 rounds*
*RX'd - N/A / Scaled - N/A*
(L2) AMRAP 20 - 5 Push-ups/5 Jumping pull-ups/5 Burpees
*300m run after every 5 rounds*
*RX'd - N/A / Scaled - N/A*

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

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July 15th, 2014

7/15/2014

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COMPETITORS

Strength:

(a) Snatch high pull + muscle snatch + hang snatch - 5x2
(b) Overhead lunges - 5x5 (Each leg)

Accessory:

(a) ALT EMOM 8 - 5 Snatch-grip deadlifts/10 GHRs
(b) ALT for MR EMOM 8 - Back squats/Sled pulls
(As heavy as possible allowing 10-12 reps)

Conditioning/Skill:

For Time - 40 KTEs/500m run/30 KTEs/500m run/20 KTEs/500m run
*RX'd - N/A# / Scaled - N/A*

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

GPP

Strength:

Snatch high pull + muscle snatch + snatch balance - 5x2

Accessory:

ALT for MR EMOM 10 -
Back squats/Double-unders
(As heavy as possible allowing 10-12 reps)
*RX'd - N/A / Scaled - N/A*

Conditioning/Skill:

(L1) 60 Burpees, then AMRAP in RT of - 40 KB swings/40 Overhead KB lunges/40 Sit-ups
*RX'd - N/A / Scaled - N/A*
(L2) 30 Burpees, then AMRAP in RT of - 10 Ground to overhead/10 Overhead plate
lunges/20 Sit-ups
*RX'd - 53/35# / Scaled - 44/25 or 25/10#*

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

0 Comments

July 14th, 2014

7/14/2014

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COMPETITORS

Strength:

(a) Axle push press - 8x3
(b) Axle row - 8x3

Accessory:

(a) ALT EMOM 8 - 12 Seated DB or KB presses/6 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 - 8x3
(b) Strict pull-ups - 8x3
*Weighted if necessary*

Accessory:

ALT EMOM 10 -
(L1) 8 Seated DB or KB presses/15 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*

0 Comments

July 11th, 2014

7/11/2014

0 Comments

COMPETITORS

Strength:

(a) Overhead squat - 6x4
(b) Deadlift - 6x4

Accessory:

(a) ALT EMOM 8 - 5 Stone shoulders/10 GHRs
(b) ALT for MR EMOM 8 - Front squats/Sled-pulls
*RX'd - N/A / Scaled - N/A*

Conditioning/Skill:

60 Sit-ups, run 800m, then AMRAP in RT - 30 Double-unders/15 Power snatches
*RX'd - 75/55# / Scaled - N/A#*

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

GPP

Strength:

(a) Overhead squat - 6x4
(b) Deadlift - 6x4

Accessory:

ALT EMOM 10 -
(L1) 10 Front squats/10 KTEs
(L2) 10 Front squats/20 KB swings
*RX'd - N/A / Scaled - N/A*

Conditioning/Skill:

(L1) AMRAP 10 - 30 Double-unders/15 Power snatches
*RX'd - 75/55# / Scaled - N/A*
(L2) AMRAP 10 - 40 Rope skips/20 Sit-ups/10 Snatches
*RX'd - 75/55# / Scaled - 65/45# or 45/45# / Scale up as needed*

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

0 Comments

July 10th, 2014

7/10/2014

0 Comments

COMPETITORS

Strength:

(a) Clean - 3x3
(b) Push jerk - 3x3
(Bar starts on the ground.)

Accessory:

(a) ALT EMOM 8 - 7 Bench Presses/7 Muscle-ups
(b) ALT for MR EMOM 8 - Deficit HSPUs/Rope climbs

Conditioning/Skill:

AMRAP 10 - 21 Double-unders/15 Push-ups/9 CTB
*RX'd - N/A# / Scaled - N/A*

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

GPP

Strength:

(a) Clean - 3x3
(b) Push jerk - 3x3
(Bar starts on the ground.)

Accessory:

ALT for MR EMOM 10 -
(L1) Bench press/Rope climbs
(L2) Push-ups/Ring rows
(As heavy as possible allowing 6-8 reps)
*RX'd - N/A / Scaled - N/A*

Conditioning/Skill:

(L1) 30 Burpee box jumps, then AMRAP in RT - 15 Double-unders/7 Ring dips/7 CTB
(No rebounding.)
*RX'd - N/A / Scaled - N/A*
(L2) 30 Box jumps, then AMRAP in RT - 5 Burpees/10 Push-ups/5 Pull-ups
(No rebounding.)
*RX'd - N/A / Scaled - N/A*

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

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