Category: Uncategorized

Olympic
Every 90 Seconds for 12:00-
1 Hang Power Snatch + 1 Hang Squat Snatch

Conditioning:
5 Rounds:
6 Burpee Box Jump Over (24/20)
9 Pull Ups
12 Push Press (95/65)
*Soft Cap will apply

REMINDER: Memorial Day Murph is coming on Monday.  This is one of our longest and best traditions.  “Murph” is a long, difficult workout but we will have scaling options for everyone.  We will have a modified schedule with an “open gym” format with new groups starting every half hour.

Skill/Stability/Strength
Back Squat
1 x 6 @ 70%
1 x 5 @ 75%
1 x 4 @ 80%
2 x 3 @ 85%

Conditioning

250m Run
20 Dumbbell Snatch
400m Run
20 Dumbbell Snatch
800m Run
20 Dumbbell Snatch

Olympic

Every 90 seconds for 12:00

2 Hang Squat Cleans

Conditioning

Tabata (8 rounds of :20 work/:10 rest; 1 minute between movements)
– Air Squats
– Push Ups
– Sit Ups
– Shuttle Run (50′)

*Score is lowest number of reps in any of the 8 intervals.

Skill/Stability/Strength

5 Rounds:
A) Double Handle Bent Row x 10 Reps
B) Weighted Plank x 30 seconds

Conditioning
20 Power Snatch
20 Overhead Squats
20 Bar Facing Burpees
10 Power Snatch
10 Overhead Squats
10 Bar Facing Burpees
*Compare to 5/25/18

Auxiliary
4 sets of continuous walking heavy sled drag x 60 seconds

Skill/Stability/Strength
50 Minutes, moving continuously between movements, but with enough rest to properly perform working sets.
a) Dumbbell Bench Press x 8 reps
b) Weighted Hip Extension x 8-12 reps
c) Ring Roll Outs x 8 reps
d) Deadlift x 3 reps
e) 400m ski
h) 20 Calorie Bike

Today’s work will require focus for the whole class.  If performed properly you will experience high heart rate due to the “interval” effect.  Rest enough between sets to be able to put near maximal effort into each set; do not pace.  This is an opportunity for significant improvement.

Auxiliary

Practice Transitions for Muscle Ups, Strict handstand Pushups, or Strict Toes to Bar for 10 Minutes

Olympic
EMOM x 10:
1 Split Jerk
Then, 2-3 Min Rest, then 1 attampt at a max for the day.

Conditioning
1 Lap Farmer Carry
50 Air Squats
50 Kettlebell Swings (53/35)
1 Lap Farmer Carry
30 Air Squats
30 Kettlebell Swings
1 Lap Farmer Carry
10 Air Squats
10 Kettlebell Swings
1 Lap Farmer Carry

Skill/Stability/Strength
Back Squat
1 x 6 @ 70%
1 x 5 @ 75%
3 x 4 @ 80%, climb if possible

*Note: For some, you may substitute front squats for back squats to focus on your capacity in the olympic lifts.  If so, you will be front squatting on Tuesdays for the remainder of this cycle. Talk to a coach to see if this is appropriate for you.

Conditioning
400m Run
25 Pull Ups
25 Push Ups
400m Run
20 Pull Ups
20 Push Ups
400m Run
15 Pull Ups
15 Push Ups
400m Run

[Advanced: Weight Vest]

Strength/Skill/Stability
4 Rounds:
A) Back Rack Step Back Lunge x 6 each leg
B) Push Press x 5 Reps

Conditioning
50/40 Calorie Row, then
21-15-9:
Hang Power Cleans (135/90)
Wallballs

Auxiliary

Push Finisher

Murph is coming! On Memorial Day, Monday May 27, we will be performing “Murph”, as we have for the last 8 years. We will have a morning session from 8-10 with a running clock, and an afternoon session from 3-5 with a running clock.

Skill/Stability/Strength
3-4 Rds:
a) Land Mine Strict Shoulder Press x 5 each arm
b) Weighted Hip Extension x 8-12 reps
c) Lying flutter kicks x 30-40 seconds

Conditioning – Murph Prep
5 Minute “Cindy” – Strict
@5:00, 800m Run, then at 10:00
“5 minute “”Cindy”” – Strict”

Auxiliary
4-5 Rounds:
a) Suitcase Deadlifts x 5 each side
b) Dumbbell Bench Press x 5-8 Reps

Olympic

EMOM x 15:
1 Hi Hang Clean, Climbing

Conditioning
Death by Lateral Burpee Over Bar
* Begin Each Minute w/3 Front Squats (135/90)

Auxiliary
Pull Finisher

Olympic
EMOM 15:
1 Hi Hang Snatch, Climbing

Conditioning
800m Run
30 Push Press (115/75)
500m Row
20 Push Jerks (135/95)
800m Run

Auxiliary
4 Rounds:
Halting Weighted Pushup to failure (35/25)
*2 Second Pause @1″ off floor

Skill/Stability/Strength
Back Squat
1 x 8 @ 65%
1 x 6 @ 70%
1 x 5 @ 75%
2 x 4 @ 80%

Conditioning
Alternating EMOM for 14 Min
Even: 10-20 Wall Balls (20/14)
Odd: 10-20 KB Swings (53/35)
*Post Lowest Scores for Wall Balls and KB Swings
Compare to 5/15/18

Auxiliary
3 Rounds:
a) Strict HSPU x 30 Seconds ME
b) Banded Russian Twists x 30 Sec
*Rest as needed between sets

Skill/Stability/Strength
3 rounds:

a) Dumbbell Death March x 50′
b) Upper Body Sled Drag x 60′
c) Seated 1-Arm Dumbbell Press x 5-8

Conditioning
4 Rounds:
3 Power Cleans (185/125)
6 Bar Facing Burpees
6 Strict Pull Ups
9 Push Ups [Advanced: dips]

Auxiliary
3 Rds:

a) Good Mornings x 8 Reps
b) Jerk Balance x 4 Reps

Conditioning

250m Run
40 KB Hi-Pulls
250m Run
40 KB Swings
250m Run
40 KB Goblet Squats
250m Run
*Compare to 6/28/16

Skill/stability/strength
“Bulletproof Shoulder Complex”
1) 4-5 Rounds:
2 arms simultaneous, using dumbbells:
Front Raise x 8-10
Lateral Raise x 8-10
Prone, Reverse Fly x 8-10

2) finish with 2 sets to failure:
a) Upright Row
b) Bottoms-Up Kettlebell Press

*All movements should maintain midline stability and should be slow/strict

Olympic
“The Thumb Taper”
EMOM 5:
4 hang Power Snatch
Rest 5 Minutes
EMOM 5:
5 Hang Power Cleans

Conditioning
15 minute AMRAP:

Row/Run 250m (alternate each round)
12 Push Ups – Perfect
8 Toes-2-Bar

Auxiliary
3-4 Rounds:

A) Ring Roll Outs x 10 Reps
B) Incline Bench Press x 8 Reps
C) Dumbbell Chest Fly x 8 Reps

Strength/Skill/Stability

3-4 Rounds:
a) Double Handle Bent Row w/1-second pause @ top x 10 Reps
b) Banded Straight arm Lat Pulldowns x 10
c) Romanian Deadlift w/5-second descent x 8

Conditioning
25 Dumbbell Snatch (50/35)
15 Overhead Squats (115/75)
800m Run
15 Overhead Squats (115/75)
25 Dumbbell Snatch (50/35)

Auxiliary
Pull Finisher

Skill/Stability/Strength
EMOM 10:
Back Squat x 2 Reps
*Start at 70%, climb if possible
After 2 Minutes Rest, perform 1 set ME Back Squats @ 70%

Conditioning
400m Run
20 Box Jumps (24/20)
40 KB Swing (70/53)
20 Box Jumps
400m Run

Auxiliary
3 Rounds:
A) Strict GH Raises
B) Banded  medial/lateral hip abductions x 10 each leg

“Decathlon 2.0”
2 minutes work, 1 minute rest, for max reps:
I Tire Flip Jump Through
II Clean & Jerk (115/75)
III Dips (box or Handle)
IV F.R. Step Back Lunges (45/35)
V Dumbbell Snatch (50/35)
VI Pull Ups
VII Deadlift (225/155)
VIII Wallball (20/14)
IX Shuttle Run (50′)
X Burpees to Target

*Compare to 5/7/18

Skill/Stability/Strength
Overhead Squat:
10-8-6-4-2 OHS, Climbing

Conditioning 
“baseline and back”
500m Row
40 Air squats
30 Sit Ups
20 Push ups
20 Pull ups – Strict
20 Push ups
30 Sit ups
40 Air squats
500m Row

Auxiliary
3-4 rounds:
a) Double Handle Bent Row x 10
b) Straight Arm Lat Pulls x 10 reps

Conditioning
3 Rounds:
30 KB Swings (53/35)
20 Calorie Row

Skill/stability/strength
“Bulletproof Shoulder Complex”
1) 4-5 Rounds:
2 arms simultaneous, using dumbbells:
Front Raise x 8-10
Lateral Raise x 8-10
Prone, Reverse Fly x 8-10

2) finish with 2 sets to failure:
a) Upright Row
b) Bottoms-Up Kettlebell Press

*All movements should maintain midline stability and should be slow/strict