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January 09th, 2014

1/8/2014

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COMPETITORS

Strength:
  • Clean pull + Hang squat clean + 2 Jerks x7

Conditioning:
  • (a) For Time - 15-12-9-6-3 of Burpees/Deficit HSPUs/KB swings
    *3 Muscle-ups between rounds and to finish*
    *RX'd - 106/70# / Scaled - 88/62# or 70/53# / Scale up as needed.*
  • (b) AMRAP 10 - 12 GHD sit-ups/6 CTB

Skill/Mobility:
  • Tabata Row x2

ST - *20 Mins*, CO - *30 Mins*, SK/MO - *8 Mins*


G.O.M.A.D

Strength:
  • Hang squat clean + 2 Jerks x7

Accessory:
  • (a) ALT EMOM 10 - 3 Strict deficit HSPUs/6 Axle rows
    (b) ALT for MR EMOM 10 - Log presses/Strict CTB

Conditioning:
  • AMRAP 10 - 10 KB Swings/2 Wall walks/1 Rope climb
    *RX'd - 106/70# / Scaled - 88/62# or 70/3# / Scale up as needed.*

ST - *30 Mins*, AC - *20 Mins*, CO - *10 Mins*


GPP

Strength:
  • Clean pull + Hang power clean + 2 Front squats

Conditioning:
  • (L1) AMRAP 12 - 3 HSPUs/6 Box jumps/9 KB Swings
    Rest 2 minutes
    AMRAP 8 - 7 Shoulder to OH/7 Pull-ups
  • Rest 2 minutes
  • AMRAP 4 - Max burpees
    *RX'd - 70/53# / Scaled - 62/44# or 53/35#*

    *RX'd - 95/65# / Scaled - 80/55# or 65/45#*
  • (L2) Sub 1 Wall walk or 9 Push-ups for for HSPUs
    *Scaled - N/A*

Skill/Mobility:
  • 1000m Row

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