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November 22nd, 2013

11/22/2013

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COMPETITORS

Strength: (a) Pause Squat - Work up to a new 1RM
               (b) Deficit Deadlift - Work up to a new 1RM
Conditioning:
  • (a) 3 RFT: 400m Run/15 Squat Snatches/30 Double-unders
    *RX'd - 135/95# / Scaled - 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) Front Squat - Work up to a new 1RM
               (b) Deadlift - Work up to a new 1RM

Conditioning/Accessory:
  • (a) 3 RFT: 10 KB Snatches/10 TGUs/20 Double-unders
    *RX'd - 70/53# / Scaled - 62/44# or 53/35#*
  • (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: Back Squat - Work up to a new 1RM

Conditioning:
  • (L1) AMRAP 20: 25 Double-unders/15 KTEs/5 Deadlifts
    *RX'd - 225/155# / Scaled - 205/145# or 185/135#
  • (L2) AMRAP 20 - 40 Mountain Climbers/8 Burpees over bar/8 Deadlifts
    *RX'd - 185/135# / Scaled - 155/105 or 135/95#

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

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

November 21st, 2013

11/21/2013

0 Comments

 
COMPETITORS

Strength: Hang Squat Clean + 2 Jerks - x7

Conditioning:
  • ALT for MR EMOM x3: HSPUs/Pull-ups/Box Jumps/TTB/KB Swings
    *Rest 1 min between rounds.*
    *RX'd - 106/70# / Scaled - 88/62#*

Skill/Mobility: Tabata Row x2. Rest 3 mins between efforts.

ST - *20 Mins*, CO - *20 Mins*, SK/MO - *10 Mins*


G.O.M.A.D

Strength: N/A

Conditioning:
  • AMRAP 15: 8 CTB/2 Ground to Overhead, 10/4, 12/6, etc...
    *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: N/A

Conditioning:
  • (L1) AMRAP 20 - 2 Squat Cleans/4 HSPUs/6 CTB
    *RX'd - 155/105# / Scaled - 135/95# or 95/65#
  • (L2) AMRAP 20 - 5 Box Jumps/10 Wallball/10 Push-ups
    (200m run after every 3 rounds)
    *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

November 19th, 2013

11/19/2013

0 Comments

 
COMPETITORS

Strength: Snatch + 2 OH Squats - x7

Conditioning:
  • (a) 3RFT - 500m Run/15 Front Squats/25 TTB
    (Bars start on the ground.)
    *RX'd - 225/155# / Scaled - 205/135# or 185/125#*
  • (b) ALT for MR EMOM (10) - Burpees/KB Swings

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) For Time - 30 Front Rack Lunges/30 TTB/30 Wallball/30 TTB/30 OH Squats
    *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: N/A

Conditioning:
  • (L1) For Time - 30 Burpees/30 Hang Power Snatches/30 Burpees/30 Front Rack Lunges
    *RX'd - 135/95# / Scaled - 115/80# or 95/65#*
  • (L2) AMRAP 20 - 15 KB Swings/7 Box Jumps/15 Cal Row/7 Burpees
    *RX'd - 53/35# / Scaled - 44/25#

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

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

November 18th, 2013

11/18/2013

0 Comments

 
COMPETITORS

Strength: Seated Strict Press - Work up to a new 1RM

Conditioning:
  • (a) AMRAP 10 - 2 Muscle-ups/3 Axle Ground to Overhead/4 Box Jumps
    *RX'd - 225/155# / Scaled - 205/135# or 185/115# / Scale up as needed.*
  • (b) Max Pull-ups in 5 Mins

Skill/Mobility: Row 300m 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 - Work up to a new 1RM              
               (b) DB Rows - 6x4 *Progressive*

Conditioning:
  • For Time - 7 RFT: 2 Bar Muscle-ups/3 Squat Cleans/4 Wall Walks
    *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/Ring Dips

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


GPP

Strength: Push Press - Work up to a new 1RM

Conditioning:
  • (L1) 5 RFT: 20 Double-unders/9 CTB/6 Ground to Overhead/3 Rope Climbs
    *RX'd - 135/95# / Scaled - 115/80# or 95/65#
  • (L2) AMRAP 25 - 200m Run/10 Wallball/5 Thrusters/5 Pull-ups
    *RX'd - 95/65# / Scaled - 65/45#

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

November 15th, 2013

11/15/2013

0 Comments

 
COMPETITORS

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

Conditioning:
  • (a) For Time: 500m Run/30 Box Jumps/30 Power Snatches/30 TTB/500m Run
    *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) Front Squat - 6x4 *Progressive*
               (b) Deadlift - 5x1 *Progressive*

Conditioning/Accessory:
  • (a) AMRAP 12: 10 Front Rack Lunges/20 KB Swings
    *RX'd - 155/105# / Scaled - 135/95# or 115/80#*
  • (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: Back Squat - 3x8 *Progressive*

Conditioning:
  • (L1) AMRAP 20: 200m Run/7 Deadlifts/25 Sit-ups
    *RX'd - 225/155# / Scaled - 205/145# or 185/135#
  • (L2) AMRAP 20 - 300m Run/5 Box Jumps/15 KB Swings/25 Sit-ups
    *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

November 14th, 2013

11/14/2013

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 - 5xMR
               (b) False Grip Ring Pull-ups - 5xMR

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 - 5xMR @ 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

November 12th, 2013

11/12/2013

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 - 5xMR (Min. 8)
               (b) OH Lunges - 5x10 *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 - 5xMR @ 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

November 11th, 2013

11/11/2013

0 Comments

 
COMPETITORS

Strength: Seated Strict Press - 8x2 *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) - 5 Deficit HSPUs/10 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 - 8x2 *Progressive*
               (b) DB Rows - 8x4 *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 - 6x4 *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

November 08th, 2013

11/8/2013

0 Comments

 
COMPETITORS

Strength: (a) Pause Squat - 4x6 *Progressive*
               (b) Deficit Deadlift - 5x3 *Progressive*

Conditioning:
  • (a) 3 RFT: 400m Run/15 Squat Snatches/30 Double-unders
    *RX'd - 135/95# / Scaled - 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) Front Squat - 4x6 *Progressive*
               (b) Deadlift - 5x3 *Progressive*

Conditioning/Accessory:
  • (a) 3 RFT: 10 KB Snatches/10 TGUs/20 Double-unders
    *RX'd - 70/53# / Scaled - 62/44# or 53/35#*
  • (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: Back Squat - 4x6 *Progressive*

Conditioning:
  • (L1) AMRAP 20: 25 Double-unders/15 KTEs/5 Deadlifts
    *RX'd - 225/155# / Scaled - 205/145# or 185/135#
  • (L2) AMRAP 20 - 40 Mountain Climbers/8 Burpees over bar/8 Deadlifts
    *RX'd - 185/135# / Scaled - 155/105 or 135/95#

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

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

November 07th, 2013

11/7/2013

0 Comments

 
COMPETITORS

Strength: Hang Squat Clean + 2 Jerks - x7

Conditioning:
  • ALT for MR EMOM x3: HSPUs/Pull-ups/Box Jumps/TTB/KB Swings
    *Rest 1 min between rounds.*
    *RX'd - 106/70# / Scaled - 88/62#*

Skill/Mobility: Tabata Row x2. Rest 3 mins between efforts.

ST - *20 Mins*, CO - *20 Mins*, SK/MO - *10 Mins*


G.O.M.A.D

Strength: (a) Deficit HSPUs - 4xMR
               (b) False Grip Ring Pull-ups - 4xMR

Conditioning:
  • AMRAP 15: 8 CTB/2 Ground to Overhead, 10/4, 12/6, etc...
    *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: Strict Press - 4xMR @ 75% Bodyweight

Conditioning:
  • (L1) AMRAP 20 - 2 Squat Cleans/4 HSPUs/6 CTB
    *RX'd - 155/105# / Scaled - 135/95# or 95/65#
  • (L2) AMRAP 20 - 5 Box Jumps/10 Wallball/10 Push-ups
    (200m run after every 3 rounds)
    *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
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