HARRISON STRENGTH & FITNESS
  • THE GYM
  • COACHES
  • TRAINING RATES
  • RUN CLUB
  • SCHEDULE
  • CONTACT

October 31st, 2013

10/31/2013

0 Comments

 
COMPETITORS

Strength: (a) Clean - 3x3
               (b) Clean Pull - 3x3


Conditioning:
  • (a) EMOM 8 - 3 Shoulder to Overhead
    *RX'd - 225/155# / Scaled - 205/135# or 185/125# / Scale up as needed.*
  • (b) "Nate" - AMRAP 20: 2 Muscle-ups/4 HSPUs/8 KB Swings
    *RX'd - 70/53# / Scaled - N/A# / Scale up as needed.*

Skill/Mobility: 1 Mile Run

ST - *20 Mins*, CO - *20 Mins*, SK/MO - *8 Mins*


G.O.M.A.D

Strength: (a) Deficit HSPUs - 3xMR
               (b) False Grip Ring Pull-ups - 3xMR

Conditioning:
  • AMRAP 15: 3 Axle Cleans/6 Shoulder to Overhead/9 TTB
    *RX'd - 185/135# / Scaled - 155/105# or 135/95#*

Skill/Mobility: ALT for MR EMOM (12) - Rope Climbs/Box Jumps/Wall Walks


ST - *25 Mins*, CO - *20 Mins*, SK/MO - *12 Mins*


GPP

Strength: Strict Press - 3xMR @ 75% Bodyweight

Conditioning:
  • (L1) AMRAP 20: 10 KB Swings/5 Pull-ups/5 HSPUs, 12/6/6, 14/7/7, etc.
    *RX'd - 70/53# / Scaled - 53/35# or 44/25#
  • (L2) AMRAP 20 - Run 300m/20 KB Swings/20 Push-ups
    *RX'd - 53/35# / Scaled - 44/25#

Skill/Mobility: 2 Mins at each station x2 - Rope Climbs/Box Jumps/Ring Dips


ST - *20 Mins*, CO - *20 Mins*, SK/MO - *12 Mins*
0 Comments

October 29th, 2013

10/29/2013

0 Comments

 
COMPETITORS

Strength: (a) Snatch - 3x3
               (b) Snatch Pull - 3x3


Conditioning:
  • (a) EMOM 8 - 3 Front Squats
    *RX'd - 225/155# / Scaled - 205/135# or 185/125# / Scale up as needed.*
  • (b) AMRAP 20: 300m Run/15 OH Squats
    *RX'd - 95/65# / Scaled - N/A#*

Skill/Mobility: MWOD 71 - Overhead squat/snatch prep

ST - *20 Mins*, CO - *30 Mins*, SK/MO - *N/A*


G.O.M.A.D

Strength: (a) Zercher Squat - 3xMR (Min. 8)
               (b) OH Lunges - 3x15 *1 Weight*

Conditioning/Accessory:
  • (a) AMRAP 10: 3 Snatches/3 OH Squats/6 Burpees over bar
    *RX'd - 135/95# / Scaled - 115/80# or 95/65# / Scale up as needed.*
  • (b) ALT for MR EMOM (12) - GHD Sit-ups/Stone Shoulders/Sled Pulls

Skill/Mobility: MWOD 71 - Overhead squat/snatch prep

ST - *30 Mins*, CO - *25 Mins*, SK/MO - *N/A*


GPP

Strength: Front Squat - 3xMR @ Bodyweight (or % of BW)

Conditioning:
  • (L1) AMRAP 25: 30 OH Lunges/30 Double-unders/30 Wallball/30 Burpees
    *RX'd - 95/65# / Scaled - 80/55# or 65/45#
  • (L2) AMRAP 20 - 200m Run/10 Burpees/15 KB Swings/20 KB Lunges
    *RX'd - 53/35# / Scaled - 44/25# or 35/25#

Skill/Mobility: MWOD 71 - Overhead squat/snatch prep

ST - *20 Mins*, CO - *20 Mins*, SK/MO - *N/A*
0 Comments

October 28th, 2013

10/28/2013

0 Comments

 
COMPETITORS

Strength: Seated Strict Press - 4x6 *Progressive*

Conditioning:
  • (a) EMOM (8) - 3 Power Cleans (Touch and go. No re-gripping the bar.)
    *RX'd - 225/155# / Scaled - 205/135# or 185/125# / Scale up as needed.*
  • (b) ALT EMOM (12) - 4 Deficit HSPUs/8 CTB

Skill/Mobility: 200m Sprint - x5. Rest 2 Mins between efforts.

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


G.O.M.A.D

Strength: (a) Seated Strict Press - 4x6 *Progressive*
               (b) DB Rows - 4x6 *Progressive*

Conditioning:
  • AMRAP 12: 2 Power Cleans/4 HSPUs/8 CTB
    *RX'd - 225/155# / Scaled - 205/135# or 185/115# / Scale up as needed.*

Skill/Mobility: ALT for MR EMOM (12) - Rope Climbs/Box Jumps/Wall Walks

ST - *25 Mins*, CO - *20 Mins*, SK/MO - *12 Mins*


GPP

Strength: Push Press - 3x8 *Progressive*

Conditioning:
  • (L1) "Fran" - 21-15-9 of: Thrusters/Pull-ups
    *RX'd - 95/65# / Scaled - 80/55# or 65/45#
  • (L2) AMRAP 20 - 7 Box Jumps/15 Wallball/15 KB Swings
    *RX'd - 53/35# / Scaled - 44/25#

Skill/Mobility: 2 Mins at each station x2 - Rope Climbs/Box Jumps/Ring Dips


ST - *20 Mins*, CO - *20 Mins*, SK/MO - *12 Mins*
0 Comments

October 24th, 2013

10/24/2013

0 Comments

 
COMPETITORS

Strength: N/A

Conditioning:
  • (a) EMOM 8 - 3 Shoulder to Overhead
  • (b) "Fran" - 21-15-9 of: Thrusters/Pull-ups
    *RX'd - N/A# / Scaled - N/A# or N/A#*

Skill/Mobility: 1 Mile Run

ST - *20 Mins*, CO - *20 Mins*, SK/MO - *8 Mins*


G.O.M.A.D

Strength: N/A

Conditioning:
  • "Kalsu" - Complete 5 Burpees at the top of each minute followed
    by as many thrusters as possible for the remainder of the minute.
    *RX'd - 135/95# / Scaled - 115/80# or 95/65#*

Skill/Mobility: ALT for MR EMOM (12) - CTB/Ring Dips/Cal Row

ST - *25 Mins*, CO - *20 Mins*, SK/MO - *12 Mins*


GPP

Strength: N/A

Conditioning:
  • (L1) For Time: 1 Mile Run/25 Thrusters/25 Pull-ups/25 Burpees/
    25 Thrusters/25 Pull-ups/1 Mile Run
    *RX'd - 95/65# / Scaled - 80/55# or 65/45#
  • (L2) AMRAP 25 - Run 800m/20 Wallball/10 Pull-ups/10 Shoulder to Overhead
    *RX'd - 95/65# / Scaled - 65/45#

Skill/Mobility: 2 Mins at each station x2 - Rope Climbs/Ring Dips/Cal Row

ST - *20 Mins*, CO - *20 Mins*, SK/MO - *12 Mins*
0 Comments

October 22nd, 2013

10/22/2013

0 Comments

 
COMPETITORS

Strength: N/A

Conditioning:
  • (a) AMRAP 15 - Max Front Squats
    (Bars start on the ground. 200m run every time bar is dropped.)
    *RX'd - 225/155# / Scaled - 205/135# or 185/125#*
  • (b) ALT for MR EMOM (10) - Burpees/TTB

Skill/Mobility: MWOD 71 - Overhead squat/snatch prep

ST - *20 Mins*, CO - *30 Mins*, SK/MO - *N/A*


G.O.M.A.D

Strength: N/A

Conditioning/Accessory:
  • (a) AMRAP 15 - Max Hang Snatches
    (200m run every time bar is dropped)
    *RX'd - 135/95# / Scaled - 115/80# or 95/65#*
  • (b) ALT for MR EMOM (12) - Strict TTB/Sled Drags/GHRs

Skill/Mobility: MWOD 71 - Overhead squat/snatch prep

ST - *30 Mins*, CO - *25 Mins*, SK/MO - *N/A*


GPP

Strength: N/A

Conditioning:
  • (L1) AMRAP 30: 9 Wallball/6 TTB/3 Wall Walks
    (800m run after every 5 rounds)
    *RX'd - N/A# / Scaled - N/A#
  • (L2) AMRAP 25 - 500m Run/25 Sit-ups/15 Wallball/5 Burpees
    *RX'd - N/A# / Scaled - N/A#

Skill/Mobility: MWOD 71 - Overhead squat/snatch prep

ST - *20 Mins*, CO - *30 Mins*, SK/MO - *N/A*
0 Comments

October 21st, 2013

10/21/2013

0 Comments

 
COMPETITORS

Strength: N/A

Conditioning:
  • (a) EMOM 8 - 3 Hang Power Cleans
    *RX'd - 225/155# / Scaled - 205/135# or 185/125#*
  • (b) For Time: 30 Muscle-ups

Skill/Mobility: Row 2000m

ST - *20 Mins*, CO - *20 Mins*, SK/MO - *8 Mins*


G.O.M.A.D

Strength: N/A

Conditioning:
  • For Time - AMRAP 15: 2 Power Cleans/2 Shoulder to Overhead/10 Pull-ups
    *RX'd - 225/155# / Scaled - 205/135# or 185/115#*

Skill/Mobility: ALT for MR EMOM (12) - Rope Climbs/Ring Dips/Box Jumps

ST - *25 Mins*, CO - *20 Mins*, SK/MO - *12 Mins*


GPP

Strength: N/A

Conditioning:
  • (L1) 3 RFT: 500m Run/3 Rope Climbs/15 Thrusters/15 Pull-ups
    *RX'd - 115/80# / Scaled - 95/65# or 65/45#
  • (L2) AMRAP 25 - 800m Run/15 Wallball/7 Burpees/7 Pull-ups
    *RX'd - N/A# / Scaled - N/A#

Skill/Mobility: 2 Mins at each station x2 - Rope Climbs/Wall Walks/Cal Row

ST - *20 Mins*, CO - *20 Mins*, SK/MO - *12 Mins*
0 Comments

October 18th, 2013

10/18/2013

0 Comments

 
COMPETITORS

Strength: (a) Back Squat - 6x4 *Progressive*
               (b) Deadlift - 5x1 *Progressive*

Conditioning:
  • (a) ALT for MR EMOM (12) Burpees/Power Snatches/Wallballs/TTB
    (Count Burpees and Wallball 2 for 1)
    *RX'd - 155/105# / Scaled - 135/95# or 115/85#*
  • (b) Max Cal Row in 90 Seconds - x3

Skill/Mobility: MWOD 71 - Overhead squat/snatch prep

ST - *30 Mins*, CO - *20 Mins*, SK/MO - *N/A*


G.O.M.A.D

Strength: (a) Pause Squat - 6x4 *Progressive*
               (b) BB Lunges - 6x4 *Progressive*

Conditioning/Accessory:
  • (a) AMRAP 8: 1 Deadlift/3 Burpees, 2 Deadlifts/6 Burpees,
    3 Deadlifts/9 Burpees, etc.
    *RX'd - 355/250# / Scaled - 335/235# or 315/220#*
  • (b) ALT for MR EMOM (12) - Strict TTB/Sled Drags/GHRs

Skill/Mobility: MWOD 71 - Overhead squat/snatch prep

ST - *30 Mins*, CO - *20 Mins*, SK/MO - *N/A*


GPP

Strength: Front Squat - 6x4 *Progressive*

Conditioning:
  • (L1) AMRAP 25: 5 Squat Cleans/10 Burpees over bar/
    10 Front Rack Lunges/300m Run
    *RX'd - 135/95# / Scaled - 115/80# or 95/65#
  • (L2) AMRAP 20 - 300m Run/5 Burpee Box Jumps/15 Wallball/15 Sit-ups
    *RX'd - N/A# / Scaled - N/A# or N/A#

Skill/Mobility: MWOD 71 - Overhead squat/snatch prep

ST - *20 Mins*, CO - *20 Mins*, SK/MO - *N/A*
0 Comments

October 17th, 2013

10/17/2013

0 Comments

 
COMPETITORS

Strength: Clean Pull + Hang Clean x7

Conditioning:
  • (a) EMOM 8 - 3 Shoulder to Overhead
  • (b) AMRAP 12 - 7 HSPUs/7 CTB
    (75 Double-unders after every 3 rounds)
    *RX'd - N/A# / Scaled - N/A# or N/A#*

Skill/Mobility: 1 Mile Run

ST - *20 Mins*, CO - *20 Mins*, SK/MO - *8 Mins*


G.O.M.A.D

Strength: (a) Bench Press - 5xMR @ Bodyweight
               (b) False Grip Ring Pull-ups - 5xMR

Conditioning:
  • Death by Clean + Jerk
    *RX'd - 135/95# / Scaled - 115/80# or 95/65#*

Skill/Mobility: ALT for MR EMOM (12) - CTB/HSPUs/Burpees

ST - *25 Mins*, CO - *20 Mins*, SK/MO - *12 Mins*


GPP

Strength: Bench Press - 5xMR @ Bodyweight

Conditioning:
  • (L1) For Time: Run 1000m/30 HSPUs/30 Double-unders/30 CTB/
    30 Ground To Overhead/30 Cal Row/Run 1000m
    *RX'd - 135/95# / Scaled - 115/80# or 95/65#
  • (L2) AMRAP 25 - Run 500m/7 Shoulder to Overhead/15 Ring Rows/
    30 Mountain Climbers
    *RX'd - 95/65# / Scaled - 65/45#

Skill/Mobility: 2 Mins at each station x2 - Rope Climbs/Wall Walks/Cal Row

ST - *20 Mins*, CO - *20 Mins*, SK/MO - *12 Mins*
0 Comments

October 15th, 2013

10/15/2013

0 Comments

 
COMPETITORS

Strength: High Pull + Hang Snatch - x7 @ 75-85%

Conditioning:
  • (a) 10 RFT - 3 Front Squats/7 TTB
    (Bars start on the ground)
    *RX'd - 225/155# / Scaled - 205/135# or 185/125#*
  • (b) Max Cal Row in 90 Seconds - x3

Skill/Mobility: MWOD 71 - Overhead squat/snatch prep

ST - *20 Mins*, CO - *30 Mins*, SK/MO - *N/A*


G.O.M.A.D

Strength: (a) Front Squat - 5xMR @ Bodyweight
               (b) Split Squats - 5x8 *1 Weight*

Conditioning/Accessory:
  • (a) Death by Snatch
    *RX'd - 135/95# / Scaled - 115/80# or 95/65#*
  • (b) ALT for MR EMOM (12) - Strict TTB/Sled Drags/GHRs

Skill/Mobility: MWOD 71 - Overhead squat/snatch prep

ST - *30 Mins*, CO - *25 Mins*, SK/MO - *N/A*


GPP

Strength: Back Squat - 5xMR @ Bodyweight

Conditioning:
  • (L1) AMRAP 20: 5 Squat Snatches/10 TTB/200m Plate Run
    *RX'd - 135/95# / Scaled - 115/80# or 95/65#
  • (L2) AMRAP 20 - 200m Run/20 Overhead Lunges/10 Burpees
    *RX'd - 65/45# / Scaled - 45/25# or 25/PVC#

Skill/Mobility: MWOD 71 - Overhead squat/snatch prep

ST - *20 Mins*, CO - *20 Mins*, SK/MO - *N/A*
0 Comments

October 14th, 2013

10/14/2013

0 Comments

 
COMPETITORS

Strength: Strict Press - 6x4 *Progressive*

Conditioning:
  • (a) EMOM 8 - 3 Hang Power Cleans
    *RX'd - 225/155# / Scaled - 205/135# or 185/125#*
  • (b) ALT for MR EMOM (10) - Muscle-ups/Burpee Box Jumps

Skill/Mobility: 1 Mile Run

ST - *20 Mins*, CO - *20 Mins*, SK/MO - *8 Mins*


G.O.M.A.D

Strength: (a) Strict Press - 6x4 *Progressive*
               (b) T-Bar Rows - 6x4 *Progressive*

Conditioning:
  • For Time - 5-4-3-2-1 of: Power Cleans/Rope Climbs
    (200m Plate run between rounds)
    *RX'd - 225/155# / Scaled - 205/135# or 185/115#*

Skill/Mobility: ALT for MR EMOM (12) - CTB/Ring Dips/Burpees

ST - *25 Mins*, CO - *20 Mins*, SK/MO - *12 Mins*


GPP

Strength: Strict Press - 5x5 *Progressive*

Conditioning:
  • (L1) "Elizabeth" - 21-15-9 of: Power Cleans/Ring Dips
    *RX'd - 135/95# / Scaled - 115/80# or 95/65#
  • (L2) AMRAP 25 - 15 KB Swings/15 Push-ups/300m Medball Run,
    20/20/300m, 25/25/300m, etc.
    *RX'd - 53/35# / Scaled - 44/25#

Skill/Mobility: 2 Mins at each station x2 - Rope Climbs/Wall Walks/Cal Row

ST - *20 Mins*, CO - *20 Mins*, SK/MO - *12 Mins*
0 Comments
<<Previous

    Archives

    October 2014
    September 2014
    August 2014
    July 2014
    June 2014
    May 2014
    April 2014
    March 2014
    February 2014
    January 2014
    December 2013
    November 2013
    October 2013
    September 2013
    August 2013
    July 2013
    June 2013
    May 2013
    April 2013
    March 2013

    Categories

    All
    Competitors
    G.O.M.A.D.
    Lightweights

    RSS Feed

Powered by Create your own unique website with customizable templates.
  • THE GYM
  • COACHES
  • TRAINING RATES
  • RUN CLUB
  • SCHEDULE
  • CONTACT