Sat, 112914

A-Session .... Stay tuned 

A. every :90 complete 1 clean and jerk ; starting at approx 70% of 1RM X 10-12

B. continue on to max out your clean in 12-15 min 

C. AMRAP 20 

2 Muscle Ups

4 hspu

8 kb swings (70/53)

D. 20 min Bodybuilding Session

E. 20 recovery work between rower and bike @Z1

Sat ,061414

A. Push Press - build to heavy single in 12 minutes
B. build to heavy 10 rep TnG Behind the Neck Push Press - in 10 minutes 
* position key here, weight not most important ; get comfortable with weight coming back down to your back rack 
C. Clean Ladder ; 5 bar lateral burpees before each rep;   EMOM style 
Men start at 225 / woman at 123; jumping by 10 lbs 
*once you fail, you have option to jump by 5lbs and give one more go at that rep. You cannot continue after this. 
D. 
20/15 Bar Muscle Ups Ups 
50 Double Unders 
35 Thrusters (95/63)
1k Row 
E. 3 min AB test 
rest 12 minutes 
repeat 

**those attending the 10a comp training day. Will be two versions of the wormout for those who have difficulty with the muscle up portion. So no worries, a wormout for all. Join us!

Friday, 050914

A. Clean from hip - 5RM for the day + 90% for 1x5
B. Deadlift - CG Deadlift - 10RM 
C. 2 rds @80%
20 cal AB
30 KB Swings (70/53)
40 burpees
50 double unders 
D. DB SA Row 8 reps per side x 5 sets each side. heavy; ascending if need be 
E. Reverse Hyper Work 

Friday, 042414

   

 2015 Season 
A. Snatch - climb to heavy single
B. Clean - hip clean 5RM + 1x5 at 95% + 1 set at 90%
C. CG DL - 10RM
D. 5 rds 
400m Run
7 muscle ups
10 Hang Power Cleans (155/103)

Wed, 041614

Congrats to your winners from this past weekends Spring Kick Off! 

A. Push Press - 5 x 10 @90% of Mondays 10RM
B. Back Squat - 5 x 10 @90% of Mondays 10RM
C. HSPU - Strict for 5 sets of (-2) *deficit for those higher level athletes
*deeper than last week if possible 
D. amrap 10@80%
row 250m 
10 Box Jumps (30/24)
25 Double Unders

rest a while

@Weightlifting Wed 
A. Snatch - build to heavy triple, double TnG
B. Clean - Max Out

Sat, 101213

Mel

A. 5RM TnG SqT Clean WOD 

*Those competing in Garage Games; 12 min , 1 bar 4 people:::try to time out the :20 for the time limit

B. 10 min to hit Heavy Single Clean - no rest between A&B

C. AMRAP 15, WOD 3 from Garage Games - run the 4 person team accordingly

*Those following competitors and NOT participating in Milford GG. perform

AMRAP 12

Row 300

15 KB Swings (70)

15 Burpee Plate Hops 

+
Some skill / focus Work (indidivual)
+ 
Athlete Specific WOD (can incorporate together)

+

End with TGU WORK - rehab shoulders 

Thursday, 09052013

GameFace

A. Sqt Clean - 1RM
B. Split Jerk - 1RM
C.  "Christine"

Friday, 083013

Morgan

A. Clean & Jerk - Doubles - 15 min to climb
B. Continue on to hitting a heavy Single Clean in the next 10 min
C. 10 rds + work - for time
2 Squat Clean 225/138
3 Muscle Ups
then immediately into 
50 C2B Pullups
500m ME Row

Friday, 06212013

A heal click away from 300#

A. Clean - Heavy Single

B. OHS 5x2 @32X1

C. Back Squat - 7x5 @80%

D. WOD:

800m Run

25 Box Jumps (40/30)

800m Run

50 KB Swings (70/53)

800m Run

100 Wall Balls (20/14) - to 10' target

Friday, 06072013

<object width="640" height="480"><param name="movie" value="http://www.youtube.com/v/XSD3D52_SmQ?version=3&amp;hl=en_US"></param><param name="allowFullScreen" value="true"></param><param name="allowscriptaccess" value="always"></param><embed src="http://www.youtube.com/v/XSD3D52_SmQ?version=3&amp;hl=en_US" type="application/x-shockwave-flash" width="640" height="480" allowscriptaccess="always" allowfullscreen="true"></embed></object>

Kellies 193# Front Squat Triple - Bodyweight of 125lbs...She is ready for her meet this upcoming weekend!

A. 1RM SqT Clean

B. 1RM Split Jerk

C. 5 rds AFAP

9 Burpees

12 Power Cleans (95/65)

15 Wall Balls (20/14) - 10' Target

Tuesday, 0507213

A. Clean - 1RM for Day
B. # Pull-up 3x5
C. Front Rack Lunges - 1RM
^ have to complete on both legs
D. EMOM work x 20
Odd: Individual
Even: Individual
***longer duration be smart with rep scheme based on movements. Will draw out each individually.
E. GHD Sit-ups 3x20