Monday, September 1, 2014

FS EMOM and WBs, Burpees and 200m run

EMOMx10: 1 Front Squat, Across
145#

20-15-10-5
WB (14# to 10') 
Burpee 
200m run after each round

8:50 UB




Team DT

“Team DT”
5 rounds for time of:
12 Dead Lifts, 155/105
9 Hang Power Cleans, 155/105
6 Push Jerks, 155/105
One athlete completes all of  the Deads, HPC and Jerks, then passes off to the other athlete who completes all the reps.  That is one full round.

Rested equal work time.  Total time was 15:45 with Rest.
time per round:
2:19, 2:15, 1:45, 1:45, 1:37

Day 148


A. Snatch Double (low blocks) - Max 12 Minutes
100#

B. 12 Min AMRAP
   350 meter Row
   10 HSPU
   40 Double Under
   25 thrusters 45#
2 rounds + 350m + 10 HSPU + 4 DU


Day 149


A. Back Squat 145#-Max 12 Minutes
5, 4
B. Front Rack Yoke Carry 175#-Max 8 Minutes
80m, 40m
C. 15 Min EMOM
10 x Burpee AFAP- :25
8 x Kipping C2B (pronated)- UB
Airdyne x 30 seconds @ 90%- 12 cals

Friday, August 22, 2014

Friday 8/21/14

2015 Regional and Open Athletes

Squat clean 1.1.1
145 PR


1. 3 RFT:
30 Calorie Row
30 KBS, 1.5pood,1pood
30 BJ, 24/20
16:11

Tuesday, August 19, 2014

Wednesday 8.20.14

2015 REGIONAL& OPEN ATHELTES
1. Jerk
1RM
145#- ties PR
3. Accessory Work
With a partner complete 2 rounds of:
20 DeadLifts, 185/135
20 Sumo Deadlifts, 185/135
20 Stiff Leg Deadlifts, 185/135
20 Double Russian KB Swings, 2pood/1.5pood- used 96# KB
One partner completes all 20 reps of a movement while the other rests then switch.

Did 1 round resting equal to work time.  Then did the class wod:
Did 86 reps and 67 cals
WOD
Complete 3 Rounds of A1/2: 
A1. : Metcon (3 Rounds for reps)
45s 1-arm DB SDHP-alternating - Moderately Tough NTE 55/40lbs.

45s Burpee Box Jump overs (NTE 24/30")

Rest 30s. 
A2. : 90s Row for Calories (3 Rounds for reps)
Complete 3 Rounds.
Rest 3 Minutes b/w A1 & 2. 

Tuesday 8.19.14

Tuesday 8.19.14


1. Cleans:
A. Establish a max set of unbroken TnG Squat Cleans, 165/115
Rest 3 minutes
B. Establish a max set of unbroken TnG Squat Cleans, 185/135
3Rest 3 minutes
C. Establish a max set of unbroken TnG Squat Cleans, 205/145
1No resting on the ground or the hang. Resting in the front rack is OK.
2. “Cement Mixer”
7 rounds
On the 3:00
Run 400m
12 TTB
Record times for every round. Top times will be under 2:00 for all seven rounds.
2:38, 2:35, 2:33, 2:34, 2:36, 2:30, 2:27- all TTB UB

Switch up in training...

Moving to Competitors Training
for a little while.  

Monday 8/18

“The Chief”
5 rounds of:  AMRAP 3:
3 Power Cleans (135/95)
6 Pushups
9 Air Squats
1 minute rest between rounds. Your score is total rounds, only full rounds count.

5 rounds for each.