Monday, 070714

😡

Great Team Training Saturday. 

Next Sat (12th) - we will have large gathering. Pencil it in and join us at 10a!

A. Snatch: EMOM x 10 @90%; score is (x) out of 10 made 
B. Back SqT 
1x8 @65
1x8 @70
1x6 @80
1x6 @85
C. EMOM x 10
odd: Max Strict Press (use weight you get 3-5 reps) + max push press following (for :25-:30 of the minute - meaning til :30 on clock so can rest :30 or so before next min)
even: 10 burpees
rest 5 min 
EMOM x 10
odd: 1-2 Strict Muscle ups  + 2-3 Muscle Ups
even: 5-8 KB Thrusters (heavy, but consistent throughout the EMOM)

Thursday, 070314

A. back squat

60-65-70-75 

1x10 @60

1x10 @65

1x8 @70

1x8 @75

B. Clean + Hang Clean x 2 + Front Squat + Jerk ; build 

C. 350m Row x 7; @:16 slower than max 500; rest 2 min

D. 4 rds ; scale appropriately; think UB Sets through

10 Strict HSPU

10/7 Muscle Ups (UB here is more important than more reps) If the number is to low, switch to c2b for the pull here)

20 KB Swings (70)

200m Row

rest 4 min between

E. 20 min of Team type activity. Can be individual focus, but get together and have some fun. Make an obstacle course, make a race. SOMETHING! 

Monday, 081213

EC: Noelle with 185 - 3 rep SqT clean at this weekends comp

Monday

A. SqT Clean + Push Jerk + Split Jerk : x 4 sets

B. BS Cycle - Week 4 Day 1

1x8 @65

1x8 @70

1x6 @80

1x6 @85

C. Ladder - AMRAP 6

1/1 2/2 3/3 4/4 etc climbing as high as u can 

Bar Muscle Up

Front Squat (from floor) @185/118
*beasts can bump weight up a bit. challenge yourself here.
+ Rest 5 min
15 Ring Muscle Ups AFAP

C. Skill Practice: T2Rp - = Toes 2 Ropes. Those competing at CFNE, be prepared to see variations like this. Play with them just in case and simpy try new, different "fun" stuff. 

Friday, 07122013

#freenation

A. Back Squat - 1RM - day 2 attempt 

B. 5 min - HS Walk Practice 

C. Pull-ups 6x3 - across

D. Row - Cyclical

:20 on :20 off x 30 intervals - @80% ***sustainability 

Friday, 04262013

Session 1
A. One Running Clock
40 min
1. 10 min to est 1RM Snatch
2. 10 min to est 1RM BS for day
3. 10 min to est 1RM Thruster for day (from floor) *once start decent to Thruster, feet CANNOT move.
4. 10 min to eat 1RM Front Squat

Rest

B. Front Rack barbell walk. Max distance x 2 (405/315)
C. Farmers Carries - 100m Intervals

Session 2:

D. AMRAP 10
5 T2B
10 Burpee Slam Balls (50/30)
15 Box Jumps (24/20) - step down

E. Row Intervals
:20 On :20 Off
85-90% x 15-20 Intervals

***Girls make sure to practice the sports specific and throws.
**** some individual Skill stuff can be added today, but in low volume.

Sunday, 04212013

8a Session

"Gauntlet"

20 Cal Row
30 Burpees (onto plate)
40 DB - Ground to OH (45/25)
30 T2B
100' OH Walking Lunge (44/25)
50' Sprint

Rest

Session 2 - Afternoon

Skill / Individual Work

A. HS Walks
B. L-Sit Holds
C. Recovery Row / AD - 30 min