HARRISON STRENGTH & FITNESS
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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*
0 Comments

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*
0 Comments

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*
0 Comments

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*
0 Comments

July 18th, 2014

7/18/2014

0 Comments

 
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*
0 Comments

July 17th, 2014

7/17/2014

0 Comments

 
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*
0 Comments

July 15th, 2014

7/15/2014

0 Comments

 
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

0 Comments

 
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*
0 Comments
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  • THE GYM
  • COACHES
  • TRAINING RATES
  • RUN CLUB
  • SCHEDULE
  • CONTACT