20140817

Rest Day

20140816

Skill:
Parallette HSPU 3 x AMRAP

Speed:
6 Rd AFAP
1 Poswer Snatch (start @ 80% and work up)
25 Double Unders
30 seconds rest between rounds

20140815

Strength:
Front Squat 5,3,1,1,1
Straight Leg Dead Lift 3,3,1,1,1

Met-con:
4 RFT:
200m run
2 rope Climbs
20 Parallette Pushups

20140814

Rest Day

20140813

Skill:
Skin the Cat 3x8

Met-Con:
1 mile run for time

20140812

Strength:
Righ PushUps 3x aMRAP
Weighted Pullups 5,3,3,1,1
Met-Con:
For Time:
21-18-15-12-9-6-3
KBS (1.5/1 pd)
SDHP (95/65#)

20140811

Strength:
Clean & Jerk 6x1
OHS 4x2

Skill:
Med Ball Situps 3x15 (20/14#)

20140810

Rest Day

20140809

Skill:
Ring Dips 3xAMRAP

Speed:
5 Rd AFAP:
5 Heavy Thrusters
Touch-N-Go Box Jumps (20/24")  alternating between two boxes (24/30")
Down and back x3 per round
1 min rest between round

20140808

Strength:
Back Squats 5,3,3,3,1
Good Mornings 4x5

Met-Con:
For Time:
21-15-9
DB Hang Squat Cleans (45/25#)
Ringh Pushups

20140807

Rest Day

20140806

Skill:
TTB 3x10
1 min rest between sets

Met-Con:
250m Row x 5
2 min rest between Rows

20140805

Strength:
Push Press: 5, 3, 3, 1, 1
Weighted Back Extensions 3x12

Met-Con:
8 min AMRAP
5OHS (95/65#)
5 Burpee Pullups
10 Situps

20140804

Strength:
3 Position Snatch x4
Tall Clean 3x3

Skill:
Russian Twists 3x15 (20/14# med ball)

20140803

Rest Day

20140802

Skill:
Strict Muscle Ups 3xAMRAP
or 10 min technique work

Speed:
4 RFT
3 Push Jerks @ 75% of 1RM
50m Shuttle run
1 min rest between rounds

20140801

Strength:
Front Squats 5,3,3,3,1
Dead Lift 5,3,3,1

Met-Con:
5 RFT
18 Double Unders
12 Kettle-bell swings (1.5/1 pd)
6 Pull-ups

20140731

Rest Day

20140730

Skill:
Ring Dips 3x10 (add weight for difficulty)
1 min rest between sets

Met-Con:u
200m run
400m run
800m run
400m run
200m run
rest = time of prior run

20140729

Strength:
DB Bench Press 5,5,3,3
Weighted Pull-Ups 4x3

Met-Con:
For Time:
250m row
15-10-5 reps of HSPU & V-ups
250m row

20140728

Strength:
3 Position Clean & Jerk (High hang, mid hang, & full) x 4 sets
Snatch Balance 3x3

Skill:
Toes to Rings 3 x 15

20140727

Rest Day

20140726

Skill:
Chet to bar pullups 3x10
1 min rest between sets

Speed:
5 RFT
3 Power Cleans @ 75% of 1RM max
100m row
1 min rest between rounds

20140725

Strength:
Back Squat 5, 5, 3, 3
Staright Leg Dead Lift 4x3

Met-Con:
4 RFT
10 ground to overhead (45/25# DBs)
15 Knees to Elbows
20 Walking Luncges
30 second rest between rounds

20140724

Rest Day

20140723

Skill:
Handstand Walk for distance x 3 attempts

Met-Con:
For Time:
400m Run
75/50 pushups
500m Row
75/50 Situps
400m Run

20140722

Strength:
Strict Press 5,3,3,3,1
DB Rows 3x8 each arm

Met-Con:
For time
30/20 Pushups
45/30 Air Squats
30/20 Pull-ups
45/30 Sit-ups
30/20 Burpees
45/30 Double Unders

20140721

Strength:
Snatch 4x3
Front Squat 3x5

Skill:
GHD Situps 3x15

20140720

Rest Day

20140719

Skill:
HSPU 3xAMRAP

Speed/Power:
5 RFT
3 Power Snatch @ 75% 1RM
3 Box jumps (max-6")
30 seconds rest between rounds

20140718

Strength:
Front Squat: 5,5,3,3
Good Mornings 3x6

Met-Con
7 min AMRAP
5 SDHP (95/65#)
10 Burpees
20 Double Unders

20140717

Rest Day

20140716

Skill:
Muscle Ups 3xAMRAP
or 10 min technique work

Met-Con:
800m run x 3
rest = time of prior run

20140715

Strength:
Bench Press: 5, 5, 3, 3
Strict Pull-ups 3xAMRAP

Met-Con:
3RFT
20 Walking Lunges with 45/25# plate overhead
15 TTB
10 KBS (1.5/1 pd)

20140714

We will be utilizing programming from Integral Strength "Body Composition" for the next 6 weeks.

Strength:
Clean & Jerk 4x3
Overhead Squat 3x5

Skill:
Weighted ring dips 3x5
L-Sit for time

20140630-20140713

The next 2 weeks we will be reviewing movements.
ONRAMP
Air Squat, Deadlift, Press
Push Press, Push Jerk
Snatch, Clean

20140623-20140629

I'm sorry for the delay, spotty internet has kept me from updating. New programming on it's way.