Blog Archives

October 31st, 2013

10/31/2013

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*

October 29th, 2013

10/29/2013

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*

October 28th, 2013

10/28/2013

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*

October 24th, 2013

10/24/2013

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*

October 22nd, 2013

10/22/2013

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*

October 21st, 2013

10/21/2013

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*

October 18th, 2013

10/18/2013

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*

October 17th, 2013

10/17/2013

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*

October 15th, 2013

10/15/2013

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*

October 14th, 2013

10/14/2013

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*