Blog Archives

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*

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September 23rd, 2014

9/23/2014

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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*

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September 22nd, 2014

9/22/2014

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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*

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September 18th, 2014

9/18/2014

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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*

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September 16th, 2014

9/16/2014

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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

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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*

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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*

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September 25th, 2014

September 23rd, 2014

September 22nd, 2014

September 18th, 2014

September 16th, 2014

September 15th, 2014

September 11th, 2014

September 09th, 2014

September 08th, 2014

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