Blog Archives

September 01st, 2014

8/31/2014

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*Skill Week*

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August 30th, 2014

8/29/2014

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COMPETITORS

Strength:

(a) Snatch - 8x1
(b) Back squat - Work up to a heavy single

Accessory:

(a) ALT EMOM 8 - 12 Overhead split squats (each leg)/12 GHRs
(b) ALT for MR EMOM 8 - Stone shoulders/GHD Sit-ups
*RX'd - N/A / Scaled - N/A*

Conditioning/Skill:

AMRAP 10 - 3 Burpees/1 Deadlift, 6 Burpees/2 Deadlifts, 9/3, etc.
(Burpees to a 45# plate)
*RX'd - 365/245# / Scaled - 335/225#*

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

GPP

Strength:

(a) Snatch - 8x1
(b) Back squat - Work up to a heavy single

Accessory:

ALT for MR EMOM 12 -
(L1) Front rack lunges/Double-unders
*RX'd - N/A / Scaled - N/A*

Conditioning/Skill:

(L1) AMRAP 15 - 800m Run, then AMRAP in RT of 7 TTB/5 Burpees/3 Deadlifts
(Burpees to a 45# plate)
*RX'd - 275/185# / Scaled - 245/165# or 225/145*
(L2) AMRAP 15 - 500m Run, then AMRAP in RT of 15 Sit-ups/10 Burpees/5 Deadlifts
*RX'd - 185/135# / Scaled - 155/105#*

ST - *30 Mins*, AC - *12 Mins*, CO/SK - *15 Mins*

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August 28th, 2014

8/28/2014

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COMPETITORS

Strength:

Accessory:

(a) ALT EMOM 8 - 12 Bench presses/6 Rope climbs
(b) ALT for MR EMOM 8 - Single-arm KB Presses/CTB
*RX'd - N/A / Scaled - N/A*

Conditioning/Skill:

1 Mile Run, then AMRAP in RT of Ground to OH
*RX'd - 155/105# / Scaled - 135/95*

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

GPP

Strength:

Accessory:

ALT for MR EMOM 12 -
(L1) HSPUs/Single-arm KB rows
*RX'd - N/A / Scaled - N/A*

Conditioning/Skill:

(L1) For Time - 1 Mile Run/30 Ground to overhead
*RX'd - 135/95# / Scaled - 115/80# or 95/65#*
(L2) 2 RFT - 500m Run/15 Ground to overhead
*RX'd - 95/65# / Scaled - 65/45#*

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

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August 26th, 2014

8/26/2014

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COMPETITORS

Strength:

Accessory:

(a) ALT EMOM 8 - 4 40ft. Keg carries/12 GHRs
(b) ALT for MR EMOM 8 - Reverse lunges/TTB
*RX'd - N/A / Scaled - N/A*

Conditioning/Skill:

AMRAP 7 - 10 Hang power snatches/10 Box jumps
(Up and over on box jumps)
*RX'd - 95/65# / Scaled - N/A*

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

GPP

Strength:

Accessory:

ALT for MR EMOM 12 -
(L1) Overhead squat/Sit-ups
*RX'd - N/A / Scaled - N/A*

Conditioning/Skill:

(L1) For Time - 100 Wallball/75 Double-unders/50 Power snatches
*RX'd - 75/55# / Scaled - N/A#*
(L2) 2 RFT - 90 Rope skips/30 Wallball/30 KB Swings
*RX'd - N/A# / Scaled - N/A#*

ST - *30 Mins*, AC - *12 Mins*, CO/SK - *15 Mins*

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August 25th, 2014

8/24/2014

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COMPETITORS

Strength:

(a) Clean - 8x1
(b) Push jerk - Work up to a heavy single

Accessory:

(a) ALT EMOM 8 - 12 Strict HSPUs/12 Barbell rows
(b) ALT for MR EMOM 8 - BW Bench press/Bar muscle-ups

Conditioning/Skill:

For Time - 40 Burpees/40 Pull-ups, 30/30, 20/20
(Burpees to a 45# plate)
*RX'd - N/A# / Scaled - N/A*

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

GPP

Strength:

(a) Clean - 8x1
(b) Push jerk - Work up to a heavy single

Accessory:

ALT for MR EMOM 12 -
(L1) Ring dips/Barbell rows
(L2) Dips/Barbell rows
(As heavy as possible allowing 4-6 reps)
*RX'd - N/A / Scaled - N/A*

Conditioning/Skill:

(L1) For Time - 200m Run/50 Burpee box jumps/200m Run/50 Pull-ups
*RX'd - N/A / Scaled - N/A*
(L2) For Time - 300m Run/25 Burpee box jumps/300m Run/50 Ring rows
*RX'd - N/A / Scaled - N/A*

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

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August 22ND, 2014

8/21/2014

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COMPETITORS

Strength:

(a) Snatch high pull + hang snatch + snatch balance - 5x2
(b) Back squat - 8x3

Accessory:

(a) ALT EMOM 8 - 12 Overhead split squats (each leg)/12 GHRs
(b) ALT for MR EMOM 8 - Stone shoulders/GHD Sit-ups
*RX'd - N/A / Scaled - N/A*

Conditioning/Skill:

For Time - 200m run/50 Wallball/200m run/40 TTB/200m run/30 Deadlifts
*RX'd - 275/195# / Scaled - N/A*

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

GPP

Strength:

(a) Snatch high pull + hang snatch + snatch balance - 5x2
(b) Back squat - 8x3

Accessory:

ALT for MR EMOM 12 -
(L1) Front rack lunges/Burpees
*RX'd - N/A / Scaled - N/A*

Conditioning/Skill:

(L1) AMRAP 20 - 200m run/20 KTEs/10 Deadlifts
*RX'd - 225/155# / Scaled - 205/145# or 185/135#*
(L2) AMRAP 20 - 200m run/25 Sit-ups/15 Air squats/5 Deadlifts
*RX'd - 185/135# / Scaled - 155/105#*

ST - *30 Mins*, AC - *12 Mins*, CO/SK - *20 Mins*

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August 21st, 2014

8/20/2014

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COMPETITORS

Strength:

(a) Log press - 5x6
(b) Weighted muscle-ups - 15 reps

Accessory:

(a) ALT EMOM 8 - 12 Bench presses/6 Rope climbs
(b) ALT for MR EMOM 8 - Single-arm KB Presses/CTB
*RX'd - N/A / Scaled - N/A*

Conditioning/Skill:

For Time - 90 Double-unders/60 Burpees/30 Hang to overhead
(Burpees to a 45# plate)
*RX'd - 165/115# / Scaled - 135/95*

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

GPP

Strength:

(a) Bench press - 5x6
(b) Pull-ups - 5x6

Accessory:

ALT for MR EMOM 12 -
(L1) HSPUs/Single-arm KB rows
*RX'd - N/A / Scaled - N/A*

Conditioning/Skill:

(L1) 2 RFT - 45 Double-unders/30 Burpees/15 Ground to overhead
(Burpees to a 45# plate)
*RX'd - 135/95# / Scaled - 115/80# or 95/65#*
(L2) 2 RFT - 400m Run/20 Burpees/10 Ground to overhead
*RX'd - 105/75# / Scaled - 85/55#*

ST - *30 Mins*, AC - *12 Mins*, CO/SK - *15 Mins*

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August 19th, 2014

8/19/2014

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COMPETITORS

Strength:

(a) Front squat - 5x6
(b) Deadlift - Work up to a heavy single

Accessory:

(a) ALT EMOM 8 - 4 40ft. Keg carries/12 GHRs
(b) ALT for MR EMOM 8 - Reverse lunges/TTB
*RX'd - N/A / Scaled - N/A*

Conditioning/Skill:

Open WOD 14.1 - AMRAP 10 - 30 Double-unders/15 Power snatches
*RX'd - 75/55# / Scaled - N/A*

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

GPP

Strength:

(a) Front squat - 5x6
(b) Deadlift - Work up to a heavy single

Accessory:

ALT for MR EMOM 12 -
(L1) Overhead squat/Sit-ups
*RX'd - N/A / Scaled - N/A*

Conditioning/Skill:

(L1) AMRAP 25 - 5 Power snatches/5 Burpees/5 Wallball, run 200m, 10/10/10,
run 200m, 15/15/15, etc.
*RX'd - 105/75# / Scaled - 95/65# or 85/55#*
(L2) AMRAP 20 - 30 KB Swings/20 Wallball/10 Burpees/200m run
*RX'd - 53/35# / Scaled - 44/25#*

ST - *30 Mins*, AC - *12 Mins*, CO/SK - *17 Mins*

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August 18th, 2014

8/18/2014

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COMPETITORS

Strength:

(a) Clean high pull + hang clean + front squat - 5x2
(b) Push jerk - 8x3

Accessory:

(a) ALT EMOM 8 - 12 Strict HSPUs/12 Barbell rows
(b) ALT for MR EMOM 8 - BW Bench press/Bar muscle-ups

Conditioning/Skill:

For Time - 800m run/40 Burpees/40 Pull-ups
(Burpees to a 45# plate)
*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 + front squat - 5x2
(b) Push jerk - 8x3

Accessory:

ALT for MR EMOM 12 -
(L1) Ring dips/Barbell rows
(L2) Dips/Barbell rows
(As heavy as possible allowing 4-6 reps)
*RX'd - N/A / Scaled - N/A*

Conditioning/Skill:

(L1) 3 Rounds of AMRAP 5 - 4 HSPUs/5 Pull-ups/6 Box jumps
(1 Minute rest between rounds)
*RX'd - N/A / Scaled - N/A*
(L2) 3 Rounds of AMRAP 5 - 7 Push-ups/5 Box jumps/3 Pull-ups
(1 Minute rest between rounds)
*RX'd - N/A / Scaled - N/A*

ST - *30 Mins*, AC - *12 Mins*, CO/SK - *20 Mins*

0 Comments

August 15th, 2014

8/15/2014

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COMPETITORS

Strength:

(a) Snatch - 8x1
(b) Back squat - 6x4

Accessory:

(a) ALT EMOM 8 - 10 Overhead split squats (each leg)/10 GHRs
(b) ALT for MR EMOM 8 - Stone shoulders/GHD Sit-ups
*RX'd - N/A / Scaled - N/A*

Conditioning/Skill:

AMRAP 10 - 3 Burpees/1 Deadlift, 6 Burpees/2 Deadlifts, 9/3, etc.
(Burpees to a 45# plate)
*RX'd - 365/245# / Scaled - 335/225#*

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

GPP

Strength:

(a) Snatch - 8x1
(b) Back squat - 6x4

Accessory:

ALT for MR EMOM 12 -
(L1) Front rack lunges/Double-unders
*RX'd - N/A / Scaled - N/A*

Conditioning/Skill:

(L1) AMRAP 15 - 800m Run, then AMRAP in RT of 7 TTB/5 Burpees/3 Deadlifts
(Burpees to a 45# plate)
*RX'd - 275/185# / Scaled - 245/165# or 225/145*
(L2) AMRAP 15 - 500m Run, then AMRAP in RT of 15 Sit-ups/10 Burpees/5 Deadlifts
*RX'd - 185/135# / Scaled - 155/105#*

ST - *30 Mins*, AC - *12 Mins*, CO/SK - *15 Mins*

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