Friday 5.2.14

Essentials: A. OTM 12min DB Power Snatch x 3 reps per Arm B. OTM 12min Front Squat x 4-6 reps C. Jackie For time: 1000Meter Row 50 DB Thrusters 30 Ring Pulls Fitness: A. OTM 12min Hang Power Snatch + OHS B. OTM 12min Hang Power Clean + Front Squat C. Jackie For time: 1000Meter […]

Thursday 5.1.14

Essentials: A. Two Rounds Not For Time: Single Unders 30-50 reps Palms Up Plank Hold 45-60sec Bent Over Single Arm DB Row x 10 reps B1. 3 Sets DB Step Back Lunge x 10 reps per leg OT 0,4,8 min Marks B2. 3 Sets Bulgarian Split Squat x 10 reps per Leg OT 2,6,10 min […]

Wednesday 4.30.14

Essentials: A. Two Set Not For Time: Seated Rope Pulls x 2-3 Side Plank Hold 20-30sec per side Plank Walk x Clock Wise 1 Round Counter Clock Wise the next B. 5 Sets Deadlift x 10-12 reps @ 31X1 Tempo OT 3minn Marks C. For Time: 100 Med Ball Sit Ups Fitness: A. Two Set […]

Tuesday 4.29.14

Essentials: A. 5 Sets OT 90sec DB Press x 8-10 reps B. OTM 7min Stationary Dip Negatives (tempo 31A1) x 3-5 reps C. 10 sets: 50m Sled Sprint Drag OT 3 minutes **If raining then 30sec Airdyne or Row Sprint.** Fitness: A. 5 Sets OT 90sec Push Press x 2 rep @ 70-85% 1RM B. […]

Monday 4.28.14

Essentials A. OTM 10min Hang Power Snatch x 3-5 rep @BAR B. 6 Sets Back Squat x 12, 12, 12, 8, 8, 8 reps OT 3min Marks Tempo 32×1 C. 5 Sets 15 KBS 10 DB Weighted Step Ups Rest 1min Fitness: A. OTM 10min Power Snatch x 1 rep @50-65% B. 6 Sets Back […]

Saturday 4.26.14

Essentials: A. 3 Sets; Not For Time; Of: Arch Hold With PVC 45sec Hollow Hold 45sec Plank On Elbows with Palms Up 45sec B. 5 Sets: Sit Ups x 12 reps Burpees x 12 reps OT2.5min Marks C. 4 Sets Each For Time: 10 Ring Pulls 250 Meter Row Rest 4min Fitness: A. 3 Sets; […]

Friday 4.25.14

Essentials and Fitness A. Power Snatch If DL was 125% of Body weight or greater then 10min to find a 1rm If DL was less than 125% of Body weight then Every min On the Min Hang Power Snatch x 5 reps B. Power Clean If DL was 125% of Body weight or greater then […]

Thursday 4.24.14

Essentials: A. Two sets: Not For Time of: DB Opposite Arm Opposite Leg Step Up x 12 reps per leg Elevated Single Leg Bridge x 12 reps each leg Good Mornings x 12 rep B. Three Sets RDL to Knee x 10 reps Tempo 31×1 On the 3min Marks C. 20-10-5 For Time: Dead Lift […]

Wednesday 4.23.14

Essentials and Fitness: A. 15min to Find 1RM Weighted Dip and Weighted Pull Up *Prerequisite before attempting any weight is to do 3 BW strict pull ups and 3 BW strict dips. If 3 was not obtained then record the number done and find a 1RM of each movement with a tempo @31A1 (A NEGATIVE), […]

Tuesday 4.22.14

Essentials: A. Two Sets; Not For Time; of: Ring Pulls x 8-10 reps Push Ups x 8-10 reps Single Unders x 30 reps B. 10 Sets 50Meter Sled Drag OT3min Marks Fitness: A. Two Sets; Not For Time; of: Kipping Pull Ups or Chest to Bar Pull Ups x 3-5 reps HSPU x 3-5 DU […]