093015

STRENGTH

Work Up To 1 Rep BACK SQUAT

GYMNASTICS

1-2-3-4-5-6-7 (Muscle Ups/Pull Ups)

WOD

ROWING

5 min max meters

5 min rest

3 min max meters

3 min rest

1 min max meters

092915

STRENGTH

Find your 1 rep max jerk

WOD

AMRAP – 12 Minutes

10 Jerks @ 135/95

10 Toes To Bar (TTB)

30 Double Unders

092815

5 sets of: Snatch Pull + Snatch + Overhead Squat (climbing)

MetCon

50 Cal Row

50 Ab mat sit ups

50 Deadlifts @ 135/95

35 Cal Row

35 Ab mat sit ups

35 Deadlifts @ 135/95

20 Cal Row

20 Ab mat sit ups

20 Deadlifts @ 135/95

Strongman Sunday

Part a — build up to a 1RM (unbroken) 50′ zercher yoke carry

Part b — build up to a 1RM log ground to overhead

 

Part c — max deficit push ups in 90sec 3″ deficit

092615

The “McGee Forrest”*
“McGee”
As many rounds as possible in 20 minutes of:
5 Deadlifts (275/185)
13 Push-ups
9 Box Jumps (30/24″)

…then at the 20-minute buzzer move to…

“Forrest”
3 rounds for time
20 L-Pull-ups
30 Toes-2-Bar
40 Burpees
800m Run

For Score and Time
*Instructions: As a team of 3, alternate rounds through “McGee”. Each member completes 1 full round, tags the next team member, and continue this process until the 30-minutes is completed. Upon the 30-minute buzzer, maintaining the same order, start performing “Forrest”. Whichever team member was next up, completes 20 L-PLU. The next team member performs 30 T2B. Then the third member performs 40 Burpees. Continue this alternating through exercises for all 3 rounds.

092515

SNATCH FROM KNEE HEIGHT

Work up to 80% of your 1RM Snatch for a single. Then perform 2 drop sets of 2. Target 5kg increase / week if your single is above 100kg. Target 2.5kg increase / week if work set is below 100kg. For your Drop Sets of 2×2 Decrease the weight by 15kg if your single is above 100kg. Decrease the weight by 10kg if your single is below 100kg.

WOD:

6 rounds for time

50′ bear crawl

10 pullups (any style)

 

092415

CLEAN GRIP DEADLIFT

Start at 75% of 1RM Deadlift. Target 5kg increase / week if work sets are above 100kg. Target 2.5kg increase / week if work sets are below 100kg.

4×5

 

WOD:

25 power cleans for time
@ 75% 1rm power clean
CORE:
2min amrap hollow rocks

092315

BACK SQUAT

Work up to 80% of your 1RM Back Squat for a set of 3. Then decrease the weight and perform 2 additional sets of 5 reps. Decrease the weight for 2×5 by 30kg if the set of 3 is above 150kg Decrease the weight for 2×5 by 20kg if the set of 3 is below 150kg Target 10kg increase / week if work sets are above 150kg Target 5kg increase / week if work sets are below 150kg

 

WOD:

[RFT] – 3 Rounds For Time of:

– 400 Meter Run
– 21 Kettlebell swings @ 53 lbs / 35 lbs ( M / W )
– 12 Pull-ups

092215

POWER SNATCH + 2 LOW HANG SNATCHES

Start at 65% of your 1RM Snatch. For the Low Hang Snatch portion, work from below the knee. Never remove the tension from the bar. Focus on relaxing the arms. Target 5kg increase / week if work sets are above 110kg Target 2.5kg increase / week if work sets are below 110kg

4×1

WOD:

For time — 30 minute cap

100 Thrusters 75/55# with 3 burpees EMOM

092115

TEMPO FRONT SQUAT

Start at 70% of your 1RM Front Squat. 3 sec eccentric, 1 sec isometric, 3 sec concentric. Target 5kg increase / week if work sets are above 120kg Target 2.5kg increase / week if work sets are below 120kg

4×3

Skill:
3xME Strict pull ups into kipping pull ups without coming off the bar

 

WOD:

10 rounds for time —

10 cal row

1 rep bear complex @ (75% of your 1RM)