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October 31st, 2014

10/31/2014

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COMPETITORS

Strength:

(1a) Snatch (2 second pause at knee) - 3x3
(2a) Snatch Balance - 3x3

Accessory:

(a) AMRAP 12 - 40 Double-unders/20 KB Swings
(b) EMOM 8 - 12 Wallball/Max GHD Sit-ups in Remaining Time
*RX'd - 88, 30#/62, 20# / Scaled - N/A*

Conditioning/Skill:

2 Mile Run
*RX'd - N/A# / Scaled - N/A*

ST - *30 Mins*, AC - *20 Mins*, CO/SK - *16 Mins*

GPP

Strength:

(1a) Snatch (2 second pause at knee) - 3x3
(2a) Snatch Balance - 3x3

Accessory:

For Time -
(L1) 100 Wallball, then AMRAP in Remaining Time of 20 TTB /10 Deadlifts
(L2) 75 Wallball, then AMRAP in Remaining Time of 25 Sit-ups/7 Deadlifts
*RX'd - 20, 225#/14, 155# / Scaled - 14, 135/8, 95#*

Conditioning/Skill:

(L1) 2 Mile Run
(L2) 1.5 Mile Run
*RX'd - N/A / Scaled - N/A*

ST - *30 Mins*, AC - *20 Mins*, CO/SK - *16 Mins*

G.O.M.A.D.

Strength:

(1a) Snatch (2 second pause at knee) - 3x3
(2a) Front Squat - 3x3
(3a) Banded Deadlift - 3x3

Accessory:

N/A
*RX'd - N/A / Scaled - N/A*

Conditioning/Skill:

1000m Row, then AMRAP in remaining time of: 10 Front Rack Lunges/15 TTB
20 Wallball/15 TTB/30 KB Swings/15 TTB
*RX'd - 185, 30, 106#/125, 20, 70# / Scaled - N/A*

ST - *40 Mins*, AC - *N/A*, CO/SK - *20 Mins*

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October 30th, 2014

10/30/2014

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COMPETITORS

Strength:

(1a) Clean (2 second pause at knee) - 3x3
(2a) Push Jerk - 3x3

Accessory:

(1a) AMRAP 12 - 7 Ground to Overhead/7 Muscle-ups
(2a) EMOM 8 - 10 Burpees/Max CTB in Remaining Time
*RX'd - 165/115# / Scaled - N/A*

Conditioning/Skill:

2000m Row - x2
(3 minute rest between efforts)
*RX'd - N/A# / Scaled - N/A*

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

GPP

Strength:

(1a) Clean (2 second pause at knee) - 3x3
(2a) Push jerk - 3x3

Accessory:

For Time -
(L1) 30 Burpees, then 3-6-9-12-15 of Ground to Overhead/Pull-ups
(L2) 20 Burpees, then 10/10, 15/15, 20/20 of Ground to Overhead/Ring Rows
*RX'd - 95/65# / Scaled - 65/45#*

Conditioning/Skill:

(L1) ALT Every 2 Minutes x4 Cal Row/Ring Dips
(L2) ALT Every 2 Minutes x4 - Cal Row/Push-ups
*RX'd - N/A / Scaled - N/A*

ST - *30 Mins*, AC - *12 Mins*, CO/SK - *16 Mins*

G.O.M.A.D.

Strength:

(1a) Clean (2 second pause at knee) - 3x3
(2a) Push Jerk - 3x3

Accessory:

(1a) Muscle-ups - AMRAP 8
*RX'd - N/A / Scaled - N/A*

Conditioning/Skill:

30 Burpees, then 3 RFT - 200m Run/5 Ground to Overhead/20 CTB
*RX'd - 245/165# / Scaled - N/A*

ST - *30 Mins*, AC - *8 Mins*, CO/SK - *15 Mins*

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October 28th, 2014

10/28/2014

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COMPETITORS

Strength:

(1a) Back Squat - 8x3
(1b) Deadlift - 8x3

Accessory:

AMRAP 15 - 5 Hang Power Snatches/10 Burpees Over Bar/20 Front Rack Lunges/200m Run
*RX'd - 155/105 / Scaled - N/A*

Conditioning/Skill:

For Time - 40 TTB/1 Mile Medball Run/40 TTB
*RX'd - N/A# / Scaled - N/A*

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

GPP

Strength:

(1a) Back Squat - 8x3
(1b) Deadlift - 8x3

Accessory:

AMRAP 20 - 3 Hang Power Snatches/6 Burpees Over Bar/12 Front Rack Lunges/500m Run

*RX'd - 135/65 / Scaled - 95/65*

Conditioning/Skill:

1 Mile Medball Run, then Max TTB in Remaining Time
*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)

(1a) Power Snatch - Work up to a heavy single in 10 minutes
(2a) Back Squat - 8x3
(3a) Hex Bar Deadlift - 8x3

Accessory:

(1a) Lateral Barbell Step-ups - 3x15
(2a) Seated Good Mornings - 3x15
(3a) GHRs - 3xMR
(3b) TGU Sit-ups - 3xMR
*RX'd - N/A / Scaled - N/A*

Conditioning/Skill:

(1a) TTB - 4xMR
*RX'd - N/A / Scaled - N/A*

ST - *40 Mins*, AC - *30 Mins*, CO/SK - *N/A*

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October 27th, 2014

10/27/2014

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COMPETITORS

Strength:

(1a) Push Press - 8x3
(1b) Strict Pull-ups - 8x3
(weighted if needed)

Accessory:

Every Minute on the Minute for as long as possible -
6 Box Jumps/ Hang Power Cleans/3 Deficit HSPUs/3 Hang Power Cleans
(8" deficit/30" box)
*RX'd - 165/115 / Scaled - N/A*

Conditioning/Skill:

100m Sprint - x10
(90 sec. rest between efforts)
*RX'd - N/A# / Scaled - N/A*

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

GPP

Strength:

(1a) Push Press - 8x3
(1b) Strict Pull-ups - 8xMR

Accessory:

Every Minute on the Minute for as long as possible -
(L1) 6 Box Jumps/3 Hang Power Cleans/3 HSPUs
(L2) 6 Box Jumps/3 Hang Power Cleans/6 Push-ups

*RX'd - 135/95 / Scaled - 95/65*

Conditioning/Skill:

200m Sprint - x5
(2 min. rest between efforts)
*RX'd - N/A / Scaled - N/A*

ST - *25 Mins*, AC - *15 Mins*, CO/SK - *15 Mins*

G.O.M.A.D.

Strength: (Progressive lifts)

(1a) Hang Power Clean - Work up to a heavy single in 10 minutes
(2a) Push Press - 8x3
(3a) Weighted Pull-ups - 8x3
(neutral grip)

Accessory:

(1a) Incline Bench Press - 3x15
(2a) Barbell Rows - 3x15
(supinated grip)
(3a) Weighted Ring-dips - 3xMR
(3b) Ring Rows - 3xMR
*RX'd - N/A / Scaled - N/A*

Conditioning/Skill:

Handstand - 4xMT

ST - *40 Mins*, AC - *30 Mins*, CO/SK - *N/A*

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October 24th, 2014

10/24/2014

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COMPETITORS

Strength:

(1a) Snatch (2 second pause at knee) - 5x2
(2a) Snatch Balance - 5x2

Accessory:

AMRAP 15 - 12 TTB/2 Front Squats/2 Burpees Over Bar, 12/4/4, 12/6/6, etc.
*RX'd - 225/155# / Scaled - N/A*

Conditioning/Skill:

2 Mile Run
*RX'd - N/A# / Scaled - N/A*

ST - *30 Mins*, AC - *15 Mins*, CO/SK - *16 Mins*

GPP

Strength:

(1a) Snatch (2 second pause at knee) - 5x2
(2a) Snatch Balance - 5x2

Accessory:

AMRAP 20 -
(L1) 20 Double-unders/30 Front Squats/40 Sit-ups
(L2) 10 Burpees/Front Squats/30 Sit-ups
(200m Run after every 3 rounds)
*RX'd - 135/95# / Scaled - 95/65#*

Conditioning/Skill:

(L1) 2 Mile Run
(L2) 1.5 Mile Run
*RX'd - N/A / Scaled - N/A*

ST - *30 Mins*, AC - *20 Mins*, CO/SK - *16 Mins*

G.O.M.A.D.

Strength:

(1a) Snatch (2 second pause at knee) - 5x2
(2a) Front Squat - 5x2
(3a) Banded Deadlift - 5x2

Accessory:

(1a) Reverse Barbell Lunges - 3xMR
(1b) GHD Sit-ups - 3xMR
*RX'd - N/A / Scaled - N/A*

Conditioning/Skill:

60 Burpees, then AMRAP in remaining time of: 8 Wallball/8 TTB
(Burpees to a 45# plate)
*RX'd - N/A / Scaled - N/A*

ST - *40 Mins*, AC - *20 Mins*, CO/SK - *12 Mins*

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October 23rd, 2014

10/23/2014

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COMPETITORS

Strength:

(1a) Clean (2 second pause at knee) - 5x2
(2a) Push Jerk - 5x2

Accessory:

For Time - 50 Burpees/40 Pull-ups/30 Thrusters/20 Muscle-ups/10 Rope Climbs
(Burpees to a 45# plate)
*RX'd - 95/65# / Scaled - N/A*

Conditioning/Skill:

2000m Row - x2
(3 minute rest between efforts)
*RX'd - N/A# / Scaled - N/A*

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

GPP

Strength:

(1a) Clean (2 second pause at knee) - 5x2
(2a) Push jerk - 5x2

Accessory:

AMRAP 20 -
(L1) 800m Run/5 Rope Climbs, then AMRAP in RT of: 4 CTB/4 Thrusters/8 KB Swings
(L2) 4 Pull-ups/8 KB Swings/4 Box Jumps
(200m Run after every 3 rounds)
*RX'd - 95, 70/65, 53# / Scaled - 53/35#*

Conditioning/Skill:

(L1) ALT Every 2 Minutes x5 - Cal Row/Ring Dips
(L2) ALT Every 2 Minutes x5 - Cal Row/Push-ups
*RX'd - N/A / Scaled - N/A*

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

G.O.M.A.D.

Strength:

(1a) Clean (2 second pause at knee) - 5x2
(2a) Clean Pull - 5x2
(3a) Push Jerk - 5x2

Accessory:

(1a) Muscle-ups - AMRAP 8
*RX'd - N/A / Scaled - N/A*

Conditioning/Skill:

For Time - 40 Pull-ups/1 Mile Run/40 Deficit HSPUs
*RX'd - N/A / Scaled - N/A*

ST - *40 Mins*, AC - *30 Mins*, CO/SK - *15 Mins*

0 Comments

October 21st, 2014

10/21/2014

0 Comments

COMPETITORS

Strength:

(1a) Back Squat - 6x4
(1b) Deadlift - 6x4

Accessory:

2 RFT - 30 Cal Row/25 Wallball/20 Burpees Over Bar/15 Hang Snatches
*RX'd - 135/95 / Scaled - N/A*

Conditioning/Skill:

For Time - 40 TTB/1 Mile Medball Run/40 TTB
*RX'd - N/A# / Scaled - N/A*

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

GPP

Strength:

(1a) Back Squat - 6x4
(1b) Deadlift - 6x4

Accessory:

AMRAP 20 - 20 Double-unders/15 Wallball/10 Burpees/5 Hang Snatches

*RX'd - 95/65 / Scaled - 70/50*

Conditioning/Skill:

1 Mile Medball Run, then Max TTB in Remaining Time
*RX'd - N/A / Scaled - N/A*

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

G.O.M.A.D.

Strength: (Progressive lifts)

(1a) Power Snatch - Work up to a heavy single in 10 minutes
(2a) Back Squat - 6x4
(3a) Hex Bar Deadlift - 6x4

Accessory:

(1a) Lateral Barbell Step-ups - 4x12
(2a) Seated Good Mornings - 4x12
(3a) GHRs - 3xMR
(3b) TGU Sit-ups - 3xMR
*RX'd - N/A / Scaled - N/A*

Conditioning/Skill:

(1a) TTB - 5xMR

ST - *40 Mins*, AC - *30 Mins*, CO/SK - *N/A*

0 Comments

October 20th, 2014

10/20/2014

0 Comments

COMPETITORS

Strength:

(1a) Push Press - 6x4
(1b) Strict Pull-ups - 6x4
(weighted if needed)

Accessory:

*Helen Meets Grace*

3 RFT - 400m Run/21 KB Swings/12 Pull-ups, then 30 Clean and Jerks

*RX'd - 53, 135#/35, 95# / Scaled - N/A*

Conditioning/Skill:

100m Sprint - x10
(90 sec. rest between efforts)
*RX'd - N/A# / Scaled - N/A*

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

GPP

Strength:

(1a) Push Press - 6x4
(1b) Strict Pull-ups - 5xMR

Accessory

"Grace"

For Time - 30 Clean and Jerks

*RX'd - 135/95 / Scaled - 95/65*

Conditioning/Skill:

200m Sprint - x5
(2 min. rest between efforts)
*RX'd - N/A / Scaled - N/A*

ST - *20 Mins*, AC - *10 Mins*, CO/SK - *15 Mins*

G.O.M.A.D.

Strength: (Progressive lifts)

(1a) Hang Power Clean - Work up to a heavy single in 10 minutes
(2a) Push Press - 6x4
(3a) Weighted Pull-ups - 6x4
(neutral grip)

Accessory:

(1a) Incline Bench Press - 4x12
(2a) Barbell Rows - 4x12
(supinated grip)
*RX'd - N/A / Scaled - N/A*

Conditioning/Skill:

*Strongman Grace*

For Time - 30 Clean and Jerks
(10 w/ 200# Log, 10 w/200# Axle, 10 w/ 100# Circus Dumbbell)

ST - *40 Mins*, AC - *40 Mins*, CO/SK - *N/A*

0 Comments

October 17th, 2014

10/17/2014

0 Comments

Strength:

(1a) Snatch (2 second pause at knee) - 3x3
(2a) Snatch Balance - 3x3

Accessory:

(a) AMRAP 12 - 40 Double-unders/20 KB Swings
(b) EMOM 8 - 12 Wallball/Max GHD Sit-ups in Remaining Time
*RX'd - 88, 30#/62, 20# / Scaled - N/A*

Conditioning/Skill:

2 Mile Run
*RX'd - N/A# / Scaled - N/A*

ST - *30 Mins*, AC - *20 Mins*, CO/SK - *16 Mins*

GPP

Strength:

(1a) Snatch (2 second pause at knee) - 3x3
(2a) Snatch Balance - 3x3

Accessory:

For Time -
(L1) 100 Wallball, then AMRAP in Remaining Time of 20 TTB /10 Deadlifts
(L2) 75 Wallball, then AMRAP in Remaining Time of 25 Sit-ups/7 Deadlifts
*RX'd - 20, 225#/14, 155# / Scaled - 14, 135/8, 95#*

Conditioning/Skill:

(L1) 2 Mile Run
(L2) 1.5 Mile Run
*RX'd - N/A / Scaled - N/A*

ST - *30 Mins*, AC - *20 Mins*, CO/SK - *16 Mins*

G.O.M.A.D.

Strength:

(1a) Snatch (2 second pause at knee) - 3x3
(2a) Front Squat - 3x3
(3a) Banded Deadlift - 3x3

Accessory:

N/A
*RX'd - N/A / Scaled - N/A*

Conditioning/Skill:

1000m Row, then AMRAP in remaining time of: 10 Front Rack Lunges/15 TTB
20 Wallball/15 TTB/30 KB Swings/15 TTB
*RX'd - 185, 30, 106#/125, 20, 70# / Scaled - N/A*

ST - *40 Mins*, AC - *N/A*, CO/SK - *20 Mins*

0 Comments

October 16th, 2014

10/16/2014

0 Comments

COMPETITORS

Strength:

(1a) Clean (2 second pause at knee) - 3x3
(2a) Push Jerk - 3x3

Accessory:

(1a) AMRAP 12 - 7 Ground to Overhead/7 Muscle-ups
(2a) EMOM 8 - 10 Burpees/Max CTB in Remaining Time
*RX'd - 165/115# / Scaled - N/A*

Conditioning/Skill:

2000m Row - x2
(3 minute rest between efforts)
*RX'd - N/A# / Scaled - N/A*

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

GPP

Strength:

(1a) Clean (2 second pause at knee) - 3x3
(2a) Push jerk - 3x3

Accessory:

For Time -
(L1) 30 Burpees, then 3-6-9-12-15 of Ground to Overhead/Pull-ups
(L2) 20 Burpees, then 10/10, 15/15, 20/20 of Ground to Overhead/Ring Rows
*RX'd - 95/65# / Scaled - 65/45#*

Conditioning/Skill:

(L1) ALT Every 2 Minutes x4 Cal Row/Ring Dips
(L2) ALT Every 2 Minutes x4 - Cal Row/Push-ups
*RX'd - N/A / Scaled - N/A*

ST - *30 Mins*, AC - *12 Mins*, CO/SK - *16 Mins*

G.O.M.A.D.

Strength:

(1a) Clean (2 second pause at knee) - 3x3
(2a) Push Jerk - 3x3

Accessory:

(1a) Muscle-ups - AMRAP 8
*RX'd - N/A / Scaled - N/A*

Conditioning/Skill:

30 Burpees, then 3 RFT - 200m Run/5 Ground to Overhead/20 CTB
*RX'd - 245/165# / Scaled - N/A*

ST - *30 Mins*, AC - *8 Mins*, CO/SK - *15 Mins*

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