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January 08th, 2015

1/8/2015

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WARM-UP

x2 w/ Empty Bar

  • 15 Back Squats
  • 15 Good Mornings
  • 15 Front Rack Lunges
  • 15 Hang Power Cleans
  • 15 Push Jerks

+ 3-4 Mins of individual Mobility Work (Shoulder/Wrist/Elbow)


COMPETITORS


Strength:
  • (1a) Bench Press - 3x8
  • (2a) Barbell Row - 3x8

Accessory:
  • 9-7-5 of Hang Cleans/Bar Muscle-ups
    *RX'd - 205/135# / Scaled - 175/115#*

Conditioning/Skill:
  • 2 Mile Medball Run
    *RX'd - N/A# / Scaled - N/A*

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


GPP

Strength:
  • (1a) Bench Press - 4x6

Accessory:
  • AMRAP 20 -

    (L1) 5 Hang Cleans/6 Chest-to-bar Pull-ups/7 Handstand Push-ups
    (L2) 4 Hang Cleans/8 Pull-ups/4 Handstand Push-ups
    (L3) 5 Power Cleans/10 Ring Rows/15 Push-ups

    *RX'd - 155/105# / Scaled - 135/95 or 115/80#*

Conditioning/Skill:
    • ALT EMOM 10

      (L1) Double-unders/Handstand Push-ups
      (L2) Double-unders/Strict Handstand Push-ups
      (L3) Single-unders/Wall Walks

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

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


    G.O.M.A.D.

    Strength: (Progressive lifts)
    • (1a) Clean - Work up to a heavy double in 10 minutes
    • (2a) Strict Axle Press - 3x8
    • (3a) T-Bar Row - 3x8

    Accessory:

    • (1a) Alternating DB or KB Press - 3x10
    • (2a) Strict False Grip Pull-ups - 3x10
    • (3a) Floor Press - 3xMR
      (3b) Band Face Pulls - 3xMR
      *RX'd - N/A / Scaled - N/A*

    Conditioning/Skill:
    • ALT EMOM 10 - Wall Walks/Rope Climbs

    ST - *40 Mins*, AC - *30 Mins*, CO/SK - *10 Mins*
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    January 06th, 2015

    1/6/2015

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    WARM-UP

    x2 w/ Empty Bar

    • 15 Overhead Squats
    • 15 Good Mornings
    • 15 Hang Power Snatches
    • 15 Reverse Lunges
    • 15 Sots Presses

    + 3-4 Mins of individual Mobility Work (Hip/Knee/Ankle)


    COMPETITORS

    Strength:
      • (1a) Snatch - 3x3
        (2a) Overhead Squat - 3 Reps EMOM x6

      Accessory:
        • (1a) 24-18-12-6 of Toe-to-bar/Barbell Lunges
          *As Heavy As Possible*

        Conditioning/Skill:
          • Row 1500m, Then AMRAP in Remaining Time of
            3 Power Snatches/6 Bar-facing-burpees
            *RX'd - 155#/105# / Scaled - N/A

          ST - *25 Mins*, AC - *10 Mins*, CO/SK - *25 Mins*


          GPP

          Strength:
          • (1a) Snatch + Overhead Squat - 3x3

          Accessory:
          • *15 Minute Cap*
            (L1) 21-18-15-12-9-6-3 of Burpees/Front Rack Lunges
            (L2) 18-15-12-6-3 of Burpees/Front Rack Lunges
            (L3) 21-15-9 of Burpees/Front Rack Lunges
            *RX'd - 135/95# / Scaled - 115/80# or 65/45#*

          Conditioning/Skill:
          • ALT EMOM 10
            (L1) Double-unders/Toe-to-bar
            (L2) Double-unders/Toe-to-rings or Strict-knee-to-elbows
            (L3) Single-unders/Strict Knee-to-elbows or Sit-ups
            *RX'd - N/A / Scaled - N/A*

          ST - *25 Mins*, AC - *15 Mins*, CO/SK - *10 Mins*


          G.O.M.A.D.

          Strength:
          • (1a) Stone Load - 3x3
          • (2a) Front Squat - 3 Reps EMOM x6

          Accessory:
          • (1a) Yoke Carry - 3x80ft.
            (1b) Keg Carry - 3x80ft.
            *As Heavy As Possible*

          Conditioning/Skill:
            • Max Calorie Row in 2 Minutes
              Rest 1 Minute, then...
              ALT EMOM 10 - Toe-to-rings/Front Rack Lunges
              *RX'd - 155/105# / Scaled - N/A*

            ST - *40 Mins*, AC - *20 Mins*, CO/SK - *10 Mins*
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            January 05th, 2015

            1/5/2015

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            WARM-UP

            x2 w/ Empty Bar


            • 12 Back Squats
            • 12 Good Mornings
            • 12 Front Rack Lunges
            • 12 Hang Power Cleans
            • 12 Push Jerks

            + 3-4 Mins of individual Mobility Work (Shoulder/Wrist/Elbow)


            COMPETITORS

            Strength:
            • (1a) Clean - 3x3
            • (2a) Push Jerk - 3 Reps EMOM x6

            Accessory:
            • (1a) 12-9-6-3 - Bar Muscle-ups/8" Deficit HSPUs

            Conditioning/Skill:
            • AMRAP 15 - 3 Power Cleans/6 Bench Presses/30 Double-unders
              *RX'd - 225#/155# / Scaled - N/A*

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



            GPP

            Strength:
            • (1a) Clean + Jerk - 3x3

            Accessory:

            • (L1) 3 RFT - 800m Run/30 KB Swings/30 Ring Dips
              (L2) 3 RFT - 800m Run/20 KB Swings/20 Ring Dips
              (L3) 3 RFT - 400m Run/15 KB Swings/15 Dips

              *RX'd - 70/53# / Scaled - 53/35#*

            Conditioning/Skill:
            • (L1) Double-unders/CTB
              (L2) Double-unders/Strict Pull-ups
              (L3) Rope Skips/Ring Rows
              *RX'd - N/A / Scaled - N/A*

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


            G.O.M.A.D.

            Strength:
            • (1a) Log Clean + Press - 3x3
            • (2a) Push Press - 3 Reps EMOM x6

            Accessory:
            • (1a) Strict Weighted Pull-ups - MR x3
              (1b) Bench Press - MR x3
              *As Heavy As Possible for 12-15 Reps*

            Conditioning/Skill:
            • Max Burpees in 2 minutes, rest 1 minute, then ALT EMOM 10 - Cal Row/Rope Climbs
              *RX'd - N/A# / Scaled - N/A*

            ST - *30 Mins*, AC - *20 Mins*, CO/SK - *13 Mins*
            0 Comments

            December 19th, 2014

            12/19/2014

            0 Comments

             
            WARM-UP

            x2 w/ Empty Bar
            • 15 Overhead Squats
            • 15 Good Mornings
            • 15 Hang Power Snatches
            • 15 Reverse Lunges
            • 15 Sots Presses

            + 3-4 Mins of individual Mobility Work (Hip/Knee/Ankle)



            COMPETITORS


            Strength:
            • (L1) Pause Squat - 8x2
            • (L2) Deadlift - 8x2

            Accessory:
            • Death By Snatch
              *RX'd - 135/95# / Scaled - N/A*

            Conditioning/Skill:
            • ALT EMOM 10 - TTB/GHRs
              *RX'd - N/A / Scaled - N/A*

            ST - *30 Mins*, AC - *15 Mins*, CO/SK - *10 Mins*


            GPP

            Strength:
            • (1a) Pause Squat - 8x2
            • (2a) Deadlift - 8x2

            Accessory:
            • AMRAP 12 -

              (L1) 15 Power Snatches/15 Wallball
              (L2) N/A
              *RX'd - 95/65# / Scaled - 65/45#*

            Conditioning/Skill:
            • 2 Min. Max Cal Row - x4
              (Rest 2 mins. between)

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

            ST - *30 Mins*, AC - *12 Mins*, CO/SK - *14 Mins*


            G.O.M.A.D.

            Strength: (Progressive lifts)
            • (1a) Snatch - Work up to a heavy double in 10 minutes
            • (2a) Box Squat - 8x2
            • (3a) Deficit Deadlift - 8x2

            Accessory:

            • (1a) Front Rack Lunges - 3x15
            • (2a) GHRs - 3x15
            • (3a) BB Hip Thrusters - 3xMR
              (3b) Strict TTB - 3xMR
              *RX'd - N/A / Scaled - N/A*

            Conditioning/Skill:
            • Weighted Plank Hold - 3xMT
              *RX'd - N/A / Scaled - N/A*

            ST - *30 Mins*, AC - *30 Mins*, CO/SK - *30 Mins*
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            • THE GYM
            • COACHES
            • TRAINING RATES
            • RUN CLUB
            • SCHEDULE
            • CONTACT