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September 25th, 2014

9/25/2014

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COMPETITORS

Strength:
  • Strict Press - 5x8

Accessory:
  • 3 Thrusters/3 CTB, 6/6, 9/9, 12/12, etc.
    *RX'd - N/A / Scaled - N/A*

Conditioning/Skill:
  • 2000m Row x2
    *RX'd - N/A# / Scaled - N/A*

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


GPP

Strength:
  • Strict Press - 5x8

Accessory:
  • "Helen"
    (L1) 3 RFT - 400m Run/21 KB Swings/12 Pull-ups
    (L2) 3 RFT - 300m Run/21 KB Swings/21 Ring Rows
    *RX'd - 53/35 / Scaled - 44/25*

Conditioning/Skill:
  • Max Cal Row - 1 min.  x6
    (90 sec. rest between efforts)
    *RX'd - N/A / Scaled - N/A*

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


G.O.M.A.D.

Strength: (Progressive lifts)
  • (a) Strict Press - 8x4
  • (b) T-bar Row - 8x4

Accessory:
  • (1a) Bench Press - 3x15
  • (2a) CTB - 3x15
  • (3a) Weighted Dips - 3x20
    (3b) Barbell Rows - 3x20
  • (4a) Handstand Hold - 3xMT
    *RX'd - N/A / Scaled - N/A*

Conditioning/Skill:
  • 5 RFT - 200m Run/6 Hang Cleans/3 Rope Climbs
    *RX'd - N/A / Scaled - N/A*

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

September 23rd, 2014

9/23/2014

0 Comments

 
COMPETITORS

Strength:
  • Back Squat - 5x8

Accessory:
  • Snatch - 7 reps @ 135/95#, 5 reps @ 155/115#, Max reps @ 185/135#
    *RX'd - N/A# / Scaled - N/A*

Conditioning/Skill:
  • For Time - 40 TTB/20 Deadlifts, 30 TTB/15 Deadlifts, 20 TTB/10 Deadlifts
    *RX'd - 275/185# / Scaled - N/A*

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


GPP

Strength:
  • Back Squat - 5x8

Accessory:
  • Death by Snatch
    *RX'd - 115/80# / Scaled - 95/65#, 65/45#*

Conditioning/Skill:
  • (L1) For Time - 40 Double-unders/30 KTEs/20 Deadlifts, 30/20/10, 20/10/5
    *RX'd - 245/175# / Scaled - 225/155#*
    (L2) 2 RFT - 15 Double-unders/50 Sit-ups/15 Deadlifts
    *RX'd - 155/105# / Scaled - 135/95#*

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


G.O.M.A.D.

Strength: (Progressive lifts)
  • (a) Front Squat - 8x4
  • (b) Farmer's Deadlift - 8x4

Accessory:
  • (1a) Lateral Barbell Lunges - 3x15
  • (2a) TTB - 3x15
  • (3a) GHRs - 3x20
    (3b) TGU Sit-ups - 3x20
  • (4a) Tire Flip - x15
    *RX'd - N/A / Scaled - N/A*

Conditioning/Skill:
  • Max Distance Row - 30 mins
    *RX'd - N/A / Scaled - N/A*

ST - *30 Mins*, AC - *30 Mins*, CO/SK - *30 Mins*
0 Comments

September 22nd, 2014

9/22/2014

0 Comments

 
COMPETITORS

Strength:
  • (a) Clean & Jerk - 5x2

Accessory:
  • (a) ALT EMOM 12 - 12 Thrusters/12 CTB

Conditioning/Skill:
  • 500m Sprint -  x6
    (Rest as needed between efforts)
    *RX'd - N/A# / Scaled - N/A*

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


GPP

Strength:
  • (a) Clean & Jerk - 5x2

Accessory:
  • AMRAP 20 - 4 HSPUs/4 Pull-ups/15 KB Swings, 6 HSPUs/6 Pull-ups/15 KB Swings,
    8/8/15, 10/10/15, etc.
    *RX'd - N/A / Scaled - N/A*

Conditioning/Skill:
  • (L1) 500m Sprint - x6
    (2 Minute rest between efforts)
    *RX'd - N/A / Scaled - N/A*
  • (L2) 300m Sprint - x6
    (2 Minute rest between efforts)
    *RX'd - N/A / Scaled - N/A*

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


G.O.M.A.D.

Strength:
  • (a) Hang Power Clean - 3 reps EMOM x8
  • (b) Clean Pull - 3x3

Accessory:
  • (1a) Push Jerk - 3 reps EMOM x8
  • (2a) Muscle-ups - AMRAP 10
  • (3a) HSPUs - 5xMR
    (3b) Single-arm Rows - 5xMR
    *RX'd - N/A / Scaled - N/A*

Conditioning/Skill:
  • "Fran" - For Time - 21-15-9 of Thrusters/Pull-ups
    *RX'd - N/A / Scaled - N/A*

ST - *30 Mins*, AC - *30 Mins*, CO/SK - *5 Mins*
0 Comments

September 18th, 2014

9/18/2014

0 Comments

 
COMPETITORS

Strength:
  • Strict Press - 4x10

Accessory:
  • 3 Thrusters/3 CTB, 6/6, 9/9, 12/12, etc.
    *RX'd - N/A / Scaled - N/A*

Conditioning/Skill:
  • 2000m Row x2
    *RX'd - N/A# / Scaled - N/A*

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


GPP

Strength:
  • Strict Press - 4x10

Accessory:
  • (L1) 7 RFT - 7 Pull-ups/6 HSPUs/5 Box Jumps
    (L2) 5 RFT - 15 Ring Rows/7 Burpees/200m Run
    *RX'd - N/A / Scaled - N/A*

Conditioning/Skill:
  • Max Cal Row - 2 mins.  x3
    (3 min. rest between efforts)
    *RX'd - N/A / Scaled - N/A*

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


G.O.M.A.D.

Strength: (Progressive lifts)
  • (a) Strict Press - 5x6
  • (b) T-bar Row - 5x6

Accessory:
  • (1a) Bench Press - 4x12
  • (2a) CTB - 4x12
  • (3a) Weighted Dips - 3x15
    (3b) Barbell Rows - 3x15
  • (4a) Handstand Hold - 3xMT
    *RX'd - N/A / Scaled - N/A*

Conditioning/Skill:
  • 5 RFT - 200m Run/6 Hang Cleans/3 Rope Climbs
    *RX'd - N/A / Scaled - N/A*

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

September 16th, 2014

9/16/2014

0 Comments

 
COMPETITORS

Strength:
  • Back Squat - 4x10

Accessory:
  • Snatch - 7 reps @ 135/95#, 5 reps @ 155/115#, Max reps @ 185/135#
    *RX'd - N/A# / Scaled - N/A*

Conditioning/Skill:
  • For Time - 40 TTB/20 Deadlifts, 30 TTB/15 Deadlifts, 20 TTB/10 Deadlifts
    *RX'd - 275/185# / Scaled - N/A*

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


GPP

Strength:
  • Back Squat - 4x10

Accessory:
  • For Time - 800m Run/40 Burpees/20 Power Snatches
    (Burpees to a 45# plate)
    *RX'd - 115/80# / Scaled - 95/65#, 65/45#*

Conditioning/Skill:
  • (L1) For Time - 40/30/20 - Double-unders/Pistols/KB Swings
    *RX'd - N/A / Scaled - N/A*
    (L2) 3 RFT - 75 Rope Skips/25 Air Squats/25 KB Swings
    *RX'd - N/A / Scaled - N/A*

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


G.O.M.A.D.

Strength: (Progressive lifts)
  • (a) Front Squat - 5x6
  • (b) Farmer's Deadlift - 5x6

Accessory:
  • (1a) Lateral Barbell Lunges - 4x12
  • (2a) TTB - 4x12
  • (3a) GHRs - 3x15
    (3b) TGU Sit-ups - 3x15
  • (4a) Tire Flip - x15
    *RX'd - N/A / Scaled - N/A*

Conditioning/Skill:
  • Max Distance Row - 30 mins
    *RX'd - N/A / Scaled - N/A*

ST - *30 Mins*, AC - *30 Mins*, CO/SK - *30 Mins*
0 Comments

September 15th, 2014

9/15/2014

0 Comments

 
COMPETITORS

Strength:
  • (a) Power Clean + Clean + 2 Jerks - 3x3

Accessory:
  • (a) ALT EMOM 10 - 12 Thrusters/12 CTB

Conditioning/Skill:
  • 500m Sprint -  x6
    (Rest as needed between efforts)
    *RX'd - 135/95# / Scaled - N/A*

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


GPP

Strength:
  • (a) Power Clean + Clean + 2 Jerks - 3x3

Accessory:
  • For Time - 15/12/9/6/3 of Thrusters/Pull-ups
    *RX'd - 95/65# / Scaled - N/A*

Conditioning/Skill:
  • (L1) 800m Sprint - x3
    (2 Minute rest between efforts)
    *RX'd - N/A / Scaled - N/A*
  • (L2) 500m Sprint - x3
    (2 Minute rest between efforts)
    *RX'd - N/A / Scaled - N/A*

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


G.O.M.A.D.

Strength:
  • (a) Hang Power Clean - 2 reps EMOM x8
  • (b) Clean Pull - 5x2

Accessory:
  • (1a) Push Jerk - 2 reps EMOM x8
  • (2a) Muscle-ups - AMRAP 10
  • (3a) HSPUs - 4xMR
    (3b) Single-arm Rows - 4xMR
    *RX'd - N/A / Scaled - N/A*

Conditioning/Skill:
  • For Time - 30 Thrusters/30 CTB
    *RX'd - 135/95# / Scaled - N/A*

ST - *30 Mins*, AC - *30 Mins*, CO/SK - *10 Mins*
0 Comments

September 11th, 2014

9/11/2014

0 Comments

 
COMPETITORS

Strength:
  • Strict Press - 3x12

Accessory:
  • 3 Thrusters/3 CTB, 6/6, 9/9, 12/12, etc.
    *RX'd - N/A / Scaled - N/A*

Conditioning/Skill:
  • 2000m Row x2
    *RX'd - N/A# / Scaled - N/A*

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


GPP

Strength:
  • Strict Press - 3x12

Accessory:
  • "Helen"
    (L1) 3 RFT - 400m Run/21 KB Swings/12 Pull-ups
    (L2) 3 RFT - 300m Run/21 KB Swings/21 Ring Rows
    *RX'd - 53/35 / Scaled - 44/25*

Conditioning/Skill:
  • Max Cal Row - 1 min.  x6
    (90 sec. rest between efforts)
    *RX'd - N/A / Scaled - N/A*

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


G.O.M.A.D.

Strength: (Progressive lifts)
  • (a) Strict Press - 4x8
  • (b) T-bar Row - 4x8

Accessory:
  • (1a) Bench Press - 5x10
  • (2a) CTB - 5x10
  • (3a) Weighted Dips - 3x12
    (3b) Barbell Rows - 3x12
  • (4a) Handstand Hold - 3xMT
    *RX'd - N/A / Scaled - N/A*

Conditioning/Skill:
  • 5 RFT - 200m Run/6 Hang Cleans/3 Rope Climbs
    *RX'd - N/A / Scaled - N/A*

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

September 09th, 2014

9/9/2014

0 Comments

 
WARM-UP

x2 w/ Empty Bar
  • 15 Overhead Squats
  • 15 Good Mornings
  • 15 Hang Power Snatches
  • 15 Reverse Lunges
  • 15 Sots Presses

+ 3-4 Mins of individual Mobility Work (Hip/Knee/Ankle)


COMPETITORS

Strength:
  • (L1) Pause Squat - 4x6
  • (L2) Deadlift - 4x3

Accessory:
  • Death By Snatch
    *RX'd - 135/95# / Scaled - N/A*

Conditioning/Skill:
  • ALT EMOM 10 - TTB/GHRs
    *RX'd - N/A / Scaled - N/A*

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


GPP

Strength:
  • (1a) Pause Squat - 4x6
  • (2a) Deadlift - 4x3

Accessory:
  • AMRAP 12 -

    (L1) 15 Power Snatches/15 Wallball
    (L2) N/A
    *RX'd - 95/65# / Scaled - 65/45#*

Conditioning/Skill:
    • 2 Min. Max Cal Row - x4
      (Rest 2 mins. between)
      *RX'd - N/A / Scaled - N/A*

    ST - *30 Mins*, AC - *12 Mins*, CO/SK - *14 Mins*


    G.O.M.A.D.

    Strength: (Progressive lifts)
    • (1a) Snatch - Work up to a heavy double in 10 minutes
    • (2a) Pause Squat - 4x6
    • (3a) Axle Deadlift - 4x6

    Accessory:
    • (1a) Front Rack Lunges - 3x10
    • (2a) GHRs - 3x10
    • (3a) BB Hip Thrusters - 3xMR
      (3b) Strict TTB - 3xMR
      *RX'd - N/A / Scaled - N/A*

    Conditioning/Skill:
    • Weighted Plank Hold - 3xMT
      *RX'd - N/A / Scaled - N/A*

    ST - *30 Mins*, AC - *30 Mins*, CO/SK - *30 Mins*
    0 Comments

    September 08th, 2014

    9/8/2014

    0 Comments

     
    COMPETITORS

    Strength:
    • (a) Clean & Jerk - 5x2

    Accessory:
    • (a) ALT EMOM 12 - 10 Thrusters/10 CTB

    Conditioning/Skill:
    • 500m Sprint -  x6
      (Rest as needed between efforts)
      *RX'd - N/A# / Scaled - N/A*

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


    GPP

    Strength:
    • (a) Clean & Jerk - 5x2

    Accessory:
    • AMRAP 20 - 4 HSPUs/4 Pull-ups/15 KB Swings, 6 HSPUs/6 Pull-ups/15 KB Swings,
      8/8/15, 10/10/15, etc.
      *RX'd - N/A / Scaled - N/A*

    Conditioning/Skill:
    • (L1) 500m Sprint - x6
      (2 Minute rest between efforts)
      *RX'd - N/A / Scaled - N/A*
    • (L2) 300m Sprint - x6
      (2 Minute rest between efforts)
      *RX'd - N/A / Scaled - N/A*

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


    G.O.M.A.D.

    Strength:
    • (a) Hang Power Clean - 2 reps EMOM x8
    • (b) Clean Pull - 3x3

    Accessory:
    • (1a) Push Jerk - 2 reps EMOM x8
    • (2a) Muscle-ups - AMRAP 10
    • (3a) HSPUs - 3xMR
      (3b) Single-arm Rows - 3xMR
      *RX'd - N/A / Scaled - N/A*

    Conditioning/Skill:
    • "Fran" - For Time - 21-15-9 of Thrusters/Pull-ups
      *RX'd - N/A / Scaled - N/A*

    ST - *30 Mins*, AC - *30 Mins*, CO/SK - *5 Mins*
    0 Comments

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    • ABOUT
      • THE GYM
      • COACHES
    • GET STARTED
      • TRAINING RATES >
        • Mindbody
    • HSF RUN CLUB
    • SCHEDULE
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