Monday, 21 June 2010

Skill Work:
Muscle Snatch - Heavy Single
Snatch Balance - Heavy Single

Strength:

Box Squat (w/ Bands) - Set a new 3 Rep Max

WOD:
21-15-9
- Deadlifts, 225 lbs
- Pull-ups

Post weights and time to comments.

Monday, 14 June 2010

I wonder who this guy works for...

Skill Work:

3 Position Clean (Mid-hang, Hang, Floor) - 65% x 3 sets

Clean & Jerk - 75% x 1 x 3

Strength:

Box Squat (w/ Bands) - Set a new 5 Rep Max

WOD:

For time:

- Run 400 meters

- 15 Clean and Jerk, 155 lbs

- Run 400 meters

Post weights and time to comments.

Monday, 29 March 2010

Skill Work:
Clean & Jerk - Set a new 1 Rep Max

Strength:
Box Squat (w/ Chains) - Find your 1 Rep Max

WOD:
"Mixed Up Fran"
21-15-9
- Kettlebell Thrusters, 2 x 1 pood (or 35-lbs DB)
- Chin-ups (Palms facing in)

Monday, 22 March 2010

Skill Work:
- Overhead Squat - 70% x 2 x 2
- Snatch Balance - 70% x 3 x 2
- Snatch - 75% x 1 x 3

Strength:
Box Squat (w/ Chains) - Find your 3 Rep Max

WOD:
(Courtesy of Strong Island S&C)
12 min AMRAP
- 15 Squat Jumps
- 5 Hang Power Cleans, 135 lbs
- 5 Thrusters, 135 lbs

Post weights and time to comments.

Monday, 15 March 2010

Skill Work:
2 Position Clean (Floor, Mid-Hang) - 70% x 3 Sets
Clean Pull - 95% of clean x 3 x 3

Strength:
Box Squat (w/ Chains) - Find your 5 Rep Max

WOD:
"Josh"
- 21 Overhead Squats, 95 lbs
- 42 Pullups
- 15 Overhead Squats, 95 lbs
- 30 Pullups
- 9 Overhead Squats, 95 lbs
- 18 Pullups
(Compare to 1 July 2009)

Post weights and time to comments.

Monday, 15 February 2010

Skill Work:
Front Squat - (Weight=Clean PR) x 2 x 2
Split Jerk - 80% x 2 x 2
Clean & Jerk - 80% x 1 x 3

Strength:
Box Squat (w/ Bands) - Set a new 1 Rep Max

WOD:
- Row 1000 meters
21-15-9
- Double Unders
- Sandbag Zercher Squats, 50% bodweight
- Row 1000 meters

Monday, 8 February 2010

Skill Work:
- 2 Position Clean (Floor, Mid-Hang) - 70% x 3 Sets
- Clean Pull - 95% of clean x 3 x 3

Strength:
Box Squat (w/ Bands) - Set a new 3 Rep Max

WOD:
21-15-9
- Sandbag Zercher Squat, 50% bodyweight
- KB Swings, 2 pood (or 75 lbs DB)

Post weights and time to comments.

Monday, 1 February 2010

Skill Work:
- Overhead Squat - 65% x 2 x 2
- Snatch Balance - 65% x 3 x 2
- Snatch - 70% x 1 x 3

Strength:
Box Squat (w/ Bands) - Set a new 5 Rep Max

WOD:
"Death by Pullup"

With a continuously running clock do one pull-up the first minute, two pull-ups the second minute, three pull-ups the third minute... continuing as long as you are able.

Use as many sets each minute as needed.

Post number of minutes completed to comments.

Friday, 1 May 2009

Ed working the sandbag

Strength:
Box Squat - Set a new 3 Rep Max
(Use bands if you have them)

Skill Work:
Skin the Cat

WOD:
5 Rounds for Time:
- 5 Sumo Deadlift High Pulls, 135 lbs
- 10 Ring Dips
- 5 Thrusters, 135 lbs

Post weight and time to comments.

Thursday, 23 April 2009

Strength:
Box Squat - Set a new 1 Rep Max
(Use bands if you have them)

Skill Work:
Snatch - Build up to no more than 80% of 1RM
(Focus on speed of the 3rd pull)

WOD:
"Heavy Fran"
15-12-9
- Thrusters, 135 lbs
- Pullups, 45 lbs

Watch Greg Amundson do Heavy Fran. WOW!

Wednesday, 15 April 2009

Strength:
Low Box Squats - Set a new 3RM!
(Use Bands if you've got them)

Skill Work:
Muscle Snatch
Snatch Balance

WOD:
5 Rounds for Time:
- 3 Power Snatch, 155 lbs
- 6 Handstand Pushups
- 9 Knees-to-Elbows

Monday, 30 March 2009

Strength:
Box Squats w/ Bands - Set a new 3RM!
Compare to 031309

Skill Work (at a moderate pace):
NOT FOR TIME!
21-15-9
- Medicine Ball Cleans
- Double Unders
Penalty: Every break during the Double Under sets earns you 5 Burpees at the end...Focus!

WOD:
"Fran"
21-15-9
- Thrusters, 95 lbs
- Pull-ups

Post weight, penalties, and time to comments.

Friday, March 13, 2009

Strength:
Low Box Squats w/ Bands - 3RM

Skill Work:
Handstand - Total of 30 seconds
L-sit - Total of 30 seconds

WOD:
AMRAP in 10 minutes:
- 5 Front Squats, 185 lbs
- 10 Clapping Push-ups
- 15 Pull-ups

Post weight and time to comments.