New Years eve

/0 Comments/in /by

Barbell Wod

then:

15:00 AMRAP of:

 

30 Clean & Jerks (anyhow) 135/95#

30 Wall Balls 20/14#

21 Clean & Jerks (anyhow) 155/105#

30 Wall Balls 20/14#

15 Clean & Jerks (anyhow) 185/120#

30 Wall Balls 20/14#

9 Clean & Jerks (anyhow) 225/145#

30 Wall Balls 20/14#

New years Eve

/0 Comments/in /by

Build to a single in the Snatch at 85% of your 1RM. Then drop the weight for Power Snatch Cycling. For the first down set, load a weight at 50% of today’s Snatch single and perform 5 touch and go reps. For the second down set, lower the weight an additional 5kg and perform as many reps as possible in 30 seconds.

Wod

15:00 AMRAP of:

30 clean and jerk 135/95

30 wall balls 20/14

21 power cleans

30 wall balls

15 front squats

30 wall balls

 

123014

/0 Comments/in /by

4XME Strict + ME Kipping UB HSPU (do not come off wall, at first Strict failure switch to a Kip) – rest exactly 90 seconds

Conditioning

1) For time:

100 Double-Unders
15 CLusters 155/105#
50 Double-Unders

Rest as needed.

2) 12:00 AMRAP of:

Row 50 Calories
40 Box Jump Overs 24/20″
30 Deadlifts 225/150#
20 Muscle-Ups

123014

/0 Comments/in /by

3×8 Stiff legged Deadlift @75%

4XME Strict + ME Kipping UB HSPU (do not come off wall, at first Strict failure switch to a Kip) – rest exactly 90 seconds

Conditioning

1) For time:

100 Double-Unders
15 Clusters 135/95#
50 Double-Unders

Rest as needed.

2) 12:00 AMRAP of:

Row 50 Calories
40 Box Jump Overs 24/20″
30 Deadlifts 225/150#
20 c2b Pull ups

122914

/0 Comments/in /by

Barbell WOD

then

WOD:

5 rounds for total time of:

15 6″ Target Burpees (absolutely as fast as possible)
15 Power snatches 75/55# (goal is unbroken)

Rest 1:00 after each round.

CORE:

4xME t2b rest 1:00min between attempts

122914

/0 Comments/in /by

Clean and Jerk

5×1. Start at 85% of your 1RM C&J. Level load across all sets. Linear progression each week. Target 5kg increase each week if work sets are above 100kg. Target 2.5kg increase each week if work sets are below 100kg. You must make 4/5 lifts to increase weight next week.

Box Squats

4×3. Touch and go reps. Start at 75% of your 1RM Back Squat. Level load across all sets. Descend at a measured pace and anticipate the box. Touch down and explode back up. Linear progression each week. Target 10kg increase each week if work sets are above 150kg. Target 5kg increase each week if work sets are below 150kg.
WOD:

5 rounds for total time of:

15 6″ Target Burpees (absolutely as fast as possible)
15 Power snatches 75/55# (goal is unbroken)

Rest 1:00 after each round.

Team Strongman

/0 Comments/in /by

Teams of 3

600m sandbag run (switch off sandbag every 200m)

60 Front Rack Lunges 135/95#

50 push jerk 135/95#

200m stone belly carry AHAP (keep the stone out back on the dirt to the tree and back twice)

50 power cleans 135/95#

60 front Squats 135/95#

600m sand bag run (switch off sandbag every 200m)

 

Team Saturday

/0 Comments/in , /by

Teams of 3
AMRAP 25:
3K Row
100 Dumbbell Snatches (70/50)
30 Thrusters (75/55)
30 Thrusters (95/65)
30 Thrusters (115/80)
30 Thrusters (135/95)
30 Thrusters (155/105)
Max Thrusters (185/135) in Time Remaining
1 athlete works at a time – split up as desired.

taken from: competitorstraining.com

122614

/0 Comments/in /by

Snatch Complex

  • 1 Power Snatch + 1 Hang Snatch + 2 Overhead Squats @5-10lbs heavier than your 65%

Clean & Jerk

Work to 90% of your 1RM. Then 2 drop sets. Both drop sets at 15kg down if your 90% is over 120kg. Both drop sets at 10kg down if your 90% is below 120kg. Linear Progression each week. Target a 5kg/wk increase if your 90% is over 120kg. Target a 2.5kg increase each week if your 90% is below 120kg.
WOD:
10 min Amrap
6 burpees
5 squat cleans 135/95#
200m run