032014

EMOM 5

4 Power Snatch @ 70%

EMOM 5

4 Power Clean @ 70%

 

4 rounds of:

10 HSPU
15 Back squats from the rack @ 155/105#
20 Kettlebell Swings 53/35#

Rest 1:1

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Bench Press:

55%x5

62.5%x5

67.5% 3 sets of 10 reps

 Skill:
Muscle up Drills/ Practice
WOD:
20 Power Snatches 75/55#
200m run
30 V-Ups
15 Thrusters 95/75#
200m run
30 V-Ups
10 Clusters (squat clean Thrusters) 135/95#
200m run
30 V-Ups

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Strength:

EMOM 5

5 Power Snatch @ 65%

EMOM 5

5 Power Clean @ 65%

WOD:

5min Amrap Burpees

rest 2 min

5 min AMRAP calories on the rower

 

CORE:

40 halfmoons

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Back Squat:

55%x5

62.5%x5

67.5% 3 sets of 10 reps

 

 

WOD:

3 Rounds

1:30 ME wall balls

30 sec rest

1:30 ME T2B

30 sec rest

1:30 ME power cleans 135/95#

30 sec rest

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Strict Shoulder press

EMOM 10 5@ 60%

BOX STEP UP PRACTICE 5 min

Wod:

 

21-15-9 reps

Kb swings

Burpees over the KB

 

Core: 30 hollow rocks

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Power snatch

EMOM 10

5 @ 60%

WOD:

1k row

30 shoulder to overhead 135/95#

Run 800m

 

CORE:

20 RUSSIAN TWIST

15 SUPERMANS

X 3 rounds

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Bench: 5 sets of 10 reps @ 60%

 

Skill: Snatch balance practice

WOD:

5 rounds for time

10 T2B

10 WALL BALLS 20/14

10 POWER CLEANS 135/95

10 BOX JUMPS 24/20

 

 

031114

A couple announcements. The Friday night 630 class will be a OPEN WOD strategy and technique class. We will go over the open wod and come up with the best strategy to attack these next 3. If you have a water bottle, silverware, dish or anything in the dish rack or sink in the gym can you please take it home with you, I will be throwing some things out on Friday. Thanks and keep up the hard work!

STRENGTH: 1RM DEADLIFT

METCON
“Deck of Cards”
Flip over playing cards one at a time.
The suit represents the movement.

Hearts = Burpees
Diamonds = Sit ups
Spades = KBS – you choose the weight
Clubs = Air Squats

The number on the card represents the number of reps.
All face cards are 10 reps.
Aces are 20 reps.

031014

With a running clock…
1.  Snatch
EMOMx5:  Power Snatch + Squat Snatch + OHS

At the 5 minute mark…
2.  Clean 
EMOMx5:  Power Clean + Squat Clean + Front Squat

At the 10 minute mark…
3.  Jerk
EMOMx5:  Front Squat + Push Jerk + Split Jerk – taken from a rack.

At the 15 minute mark…

5.  3 RFT:

25 hr push ups
50′ Back Rack Walking Lunge, 135/95#


 

14.2

 00:00

00:00  

Download: Low SD HD

 

Download a PDF of the workout description and scorecard

Workout 14.2 score submissions are still open.

WORKOUT 14.2

Every 3 minutes for as long as possible complete:

From 0:00-3:00

2 rounds of:

10 overhead squats

10 chest-to-bar pull-ups

From 3:00-6:00

2 rounds of:

12 overhead squats

12 chest-to-bar pull-ups

From 6:00-9:00

2 rounds of:

14 overhead squats

14 chest-to-bar pull-ups

Etc., following same pattern until you fail to complete both rounds

MEN – includes Masters Men up to 54 years old
95-lb. overhead squats
Chest-to-bar pull-ups

WOMEN – includes Masters Women up to 54 years old
65-lb. overhead squats
Chest-to-bar pull-ups

MASTERS MEN – includes Masters Men 55+
65-lb. overhead squats
Chin-over-bar pull-ups

MASTERS WOMEN – includes Masters Women 55+
45-lb. overhead squats
Jumping chest-to-bar pull-ups

Notes
Each 3-minute section begins from the standing position with the barbell on the floor and the Athlete standing tall. Using a ball, box or other object to check for proper depth is not allowed. Every rep counts in this workout. You will enter your score as the total number of reps. See the Scorecard for assistance in calculating the rep total.

Time Bonus
This workout begins as a standard three-minute couplet of two rounds of 10 overhead squats and 10 chest-to-bar pull-ups. If you complete all 40 reps (two complete rounds) before the time cap you will rest until the three minutes is up before beginning the next segment. In the second segment, minute 3 to minute 6, you will attempt two rounds of 12 overhead squats and 12 chest-to-bar pull-ups. If you complete all 48 reps (two complete rounds) before the time cap you will rest until the six minutes is up before beginning the next segment. In the third segment, minute 6 to minute 9, you will attempt two rounds of 14 overhead squats and 14 chest-to-bar pull-ups. If you complete all 56 reps (two complete rounds) before the time cap you will rest until the nine minutes is up before beginning the next segment. You will continue in this pattern for as long as possible. Sixteen reps of each during minutes 9 to 12, 18 reps of each during minutes 12 to 15, etc.

Your workout is over whenever you do not complete two full rounds of the couplet within the time cap and your score will be the total number of reps you complete.

For example, if you complete the first two rounds of 10s (40 reps) in 2:30, you will rest until 3:00 before beginning the rounds of 12s. If you then complete one full round of 12s plus an additional 10 overhead squats (34 reps) by minute 6, your workout is over. Your score will be 74 (40 reps from the first segment plus 34 reps from the second segment).

Equipment:
• Barbell
• Collars
• Plates to load to the appropriate weights for your division
• Pull-up bar

*The official weight is in pounds. For your convenience, the minimum acceptable weights in kilograms are 43 kg for the Men and, 29 kg for the Women, 29 kg for the Masters Men, 20 kg for the Masters Women.