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February 10th, 2014

2/10/2014

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COMPETITORS

Strength:
  • Strict Press - 8x3 *1 Weight*

Conditioning:
  • (a) EMOM 8 - 2-4 Unbroken muscle-ups
  • (b) AMRAP 12 - 6 Burpees over bar/4 Ground to OH/2 Rope climbs
    *RX'd - 225/155# / Scaled - 205/135# or 185/125# / Scale up as needed.*

Skill/Mobility:
  • AMRAP 10 - 200m row/12 Pull-ups

ST - *20 Mins*, CO - *25 Mins*, SK/MO - *10 Mins*


G.O.M.A.D

Strength:
  • (a) Strict press - 6x4 *1 Weight across* 
    (b) Weighted pull-ups - 6x4 *1 Weight across*

Accessory:
  • (a) ALT EMOM 10 - 4 Bench presses/2-4 Rope climbs
    (b) ALT for MR EMOM 10 - HSPUs/Axle rows

Conditioning:
  • AMRAP 10 - 3 bear complexes/6 Burpees over bar
    *RX'd - 225/155# / Scaled - 205/135# or 185/115# / Scale up as needed.*

ST - *30 Mins*, AC - *25 Mins*, CO - *10 Mins*


GPP

Strength:
  • *ALT between movements*
    (a) Strict Press - 5x3 *1 Weight across @ 75-85% of 1RM*
    (b) Strict Pull-ups - 5x3 *Banded or weighted if necessary*

Conditioning:
  • (L1) AMRAP 20 - 2 Bear complexes/4 Burpees over bar, 3/6, 4/8, 5/10, etc.
    *RX'd - 185/125# / Scaled - 155/105# or 135/95#*
  • (L2) N/A
    *Scaled - 135/95#, / 115/80, or 95/65#*

Skill/Mobility:
  • 800m run x3 *2 min rest between efforts. Record total time.*

ST - *25 Mins*, CO - *20 Mins*, SK/MO - *10 Mins*
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  • THE GYM
  • COACHES
  • TRAINING RATES
  • RUN CLUB
  • SCHEDULE
  • CONTACT