Anthony 140829

Part I: "Push-it"

Bench Press

1 x 5 @ 65%

1 x 3 @ 75%

1 x 1 @ 85%

1 x 3 @ 80%

1 x 2 @ 85%

1 x 1 @ 90%

1 x 8 @ 80%

1 x 8 @ 80%

Strict Press

10 Min EMOM

Strict Press 1 Rep

55, 65, 70, 75, 80, 85, 90, 95, 95+, 95+

10 Min EMOM

1 Push Press

Part II: Conditioning

Against a 2 Min Clock

200m  Run, Max HSPU/Strict Press

Against a 3 Min Clock

400m Run, Max Ring Rows

Against a 6 Min Clock

Run 600m Sit-Ups, K2E

Against a 8 Min Clock

Run 800m, Weighted Step-ups 

Oly Class 140831

THE CLEAN

Starting From Where We Left Off Last Week
On any exercise the lifter should perform no more than 2 reps a minute.

Emphasizing The Pull (And Prepping The Shoulders)...
"A lot of people rely too heavily on the powerful hip extension and not enough on the legs in the first place"

•  1 High Hang Squat Clean + 2 Strict Press (7 Min)

Emphasizing Speed Through The Middle...

"I see a lot of people slow down once the bar passes their knees, when in actuality you want to be building up speed"

• 1 Hang Squat Clean  (7 Min)

Putting It All Together...
"The goal is to accelerate the bar through the entire lift"

• 1 Full Clean Squat Clean (5 Min)

CORRECTING POSTURE IN THE JERK/DIP (AND SOME ABS BY G)

Strengthening Movements, Which Reinforce Good Form

The First Drill Stresses Proper Position

• Dip-Pause-Push Press (7 Min)

This should help with those droopy elbows we see so often.

The Second Drill Forces You To Maintain Proper Position Under A Heavy Load

Athletes should use 85%+ Loads, No need to be explosive on positive portion.

• Dip-Pause-Hold (4 x 5 Reps) (7 Min)

PVC Split Jerk Warm-up For Proper Foot Position and Practice

• 2 Split Jerks (7 Min)

Sunday CF 140828

Part I: Warm-Up

7 Minutes to Find a Working Weight

Part II: Team Relay

With a Partner, Complete 6 Total Rounds

Partner 1 Completes 1 Total Round, Then Partner 2 Completes 1 Total Round

20/15 Cals

15 Barf Burpees

10 Power Cleans 135/95

Part III: KB Core Cash-Out

Exactly 3 Minutes After Finishing WOD, Complete the Following With a Partner

Double Farmer's Carry

Waiter Carry L

KB Baby Carry

Waiter Carry R

Double Farmer's Carry

Partner 1 will walk to either #1,#2, or #3 and partner 2 will walk back.

All efforts should be challenging and unbroken.

Ryan & Janel 140828

Part I: Pullin'

Every 30" For 5' Perform 1 Pull-Up (Start 1 RB)

Part II: Front Squat

10 Minutes to Find a 3RM Front Squat

Part III: "Classic"

18 - 15 - 12 - 9

Thrusters (75) Wall Balls (12)

Lateral Burpees

Rest 1:1 Between Sets

Tim 140827

Homework is to watch this for Monday

Part I: Pullin'

Big Clean Complex!

Part II: "Foreshadowing"

5 x 2' Individually Timed Rounds

3 strict pull-ups

10 push-ups

15 squats

3 strict pull-ups

10 push-ups

15 squats

Row for calories

Rest 1 Minute Between Rounds

P.S. You're doing Murph on Monday! G'L

Anthony & Danielle 140827

Part I: Pullin'

Every 30" For 5'

Perform 1 Pull-Up w 35#

Part II: Beat Swing Tech.

Part III: "Monday Was Too Easy..."

Every minute, on the minute, for 24 Minutes

Minute 1 - 15 Unbroken Wall Ball Shots 20/14

Minute 2 - 10 Toes to Bar/Knees to Elbows

Minute 3 - 5 Burpee Box Jump Overs/10 Push-Ups

Fit Camp 140827

Ryan O's Smooth Descent on the Monkey Bars

Conditioning: 22 Min AMRAP

With a Partner

Partner #1

1 Rope Climb*

10 Burpee Box Jump 

15 Wall Balls

Partner #2 Sandbag Run (75/50)

Partner #1 will start by performing the work listed above. Partner #2 will run 1 lap with the sandbag . Once Partner #2 returns from the run, Partner #1 will grab the sandbag and begin their lap, while Partner #2 continues work wherever #1 left off.

*Scale Rope Climb to 5 Pull-ups Or 10 Ring Rows Or Get Creative With 15 Sledge Hammer Strikes

Anthony & Danielle 140825

Part I: 14:00 Min EMOM

Odd: Ascending DU Ladder (3 "SSD", 6 "SSD".../5, 10, 15...)

Even: 2 Pistols R & L

Part II: "Burden Run"

Run 800m with plate (45/25lbs). 

Accumulate 50 overhead walking lunges at some point on the run. 

Break the 50 into as many sets as desired.

Rest

Run 400m with plate (45/25lbs).

Accumulate 25 overhead walking lunges at some point on the run.

Tim 140824

Part I: Interval Strength Circuit
5 Strict Pause Ring Dips – hold the bottom position for 2-3 seconds
5 Strict Ring Dips
5 Kipping Ring Dips
5 Strict Pause Ring Rows – hold the top position for 2-3 seconds
5 Strict Ring Rows
5 Kipping Ring Rows
50′ Back Rack Walking Lunge, 135/95

Part II: "Triple 3"
3 Individually Timed Rounds w/ Rest

Row 300
30 DUs*
#3 Run

 

Oly Class 120824

Part I:  Deconstructing the Snatch

1)  Halting (2 - 5 Seconds) Snatch Deadlift (5 Mins)
2) Snatch Pull (5 Mins)
3) Perfect the Complex: 1 Halting Snatch Deadlift + 1 Snatch Pull + 1 Squat Snatch (10 Minutes)

Intermediate may substitute power for squat snatch.

Part II:  "Traps & Delts"

1)  1 High Hang Squat Clean + 3 Strict Press (5 Min)
2)  1 Hang Squat Clean + 2 Push Jerk (5 Min)
3)  1 Full Clean + 1 Split Jerk (5 Min)

Sunday CF 140823

Part I: Bear Complex

{1 Power Clean

1 Front Squat

1 Push Press

1 Back Squat

1 Push Press}

7 Minutes To Find A Challenging Load

7 Minutes to Complete 1 Set: (7 Rounds) of the Bear Complex

No dropping the bar

-50 WODs Use Dumbells

Part II: CFS "Triple 3"

Complete 3 Rounds Each, With a Partner, You-Go-I-Go

Row 350m/300m

50 DUs

400m Run

Anthony & Danielle & Tim 140822

Part I: Warm-up

2 Rounds:  50 Singles/10 Squats

Hamstrings-Supers-Back Extensions-Push-ups-D-dog

Barbell Smash-Calves-Spidermans-Glutes

5 FS - 5 SP - PP - Rack Stretch Bottom of Squat

Clean Drills

Part II: Odds and Ends

EMOM 10 @

 60, 65, 70, 75, 80, 85, 85-90, 90, 90-95, 95-98%

Strict Press

80-90-95-100-110-115-115-120-120-125-130

Squat Snatch

35-40-45-50-50-55-55-57-57-60

Squat Clean

105-115-125-130-140-150-150-160-160-165-165

Part II: "Old School"

21 - 15 - 12 - 9

Thrusters (75)

Lateral Burpees

Rest 1:1 Between Sets

15 - 12 - 9 - 6

Thrusters (50)

Pull-ups

Rest 1:1 Between Sets

18 - 15 - 12 - 9

DB Thrusters (25)

DB Burpees (25)

Rest 1:1 Between Sets

Anthony & Danielle 140821

Part I: Warm-up
3 Rounds

5 Pause Ring Dips +
5 Ring Dips +
5 Stand Dips

3 Pause Stand Dips
3 Stand Dips
6 Push-ups to DB

In between rounds #1 farmers carry

 

 

Part II: "Interval Training"

5 x 1 Minute Intervals

3 Heavy Deadlifts 175+
Shuttle Cone Sprint
Max Burpees

2:1 Rest

 4 x 3 Minute Clock

200m Run
10 Shoulder to Overhead
15 Step-Ups

 

Rest in time remaining

Tim 140820

Part I: Warm-up

2 Rounds 30 Singles, 10 Airsquats, 5 Push-ups

Collect:  Box, Barbell, Lax Ball

Part II: "Chest"

21- 18 - 15 Max Bench Press 135

20 DUs Penalty For Breaking A Set

200m Run Between Rounds

Part III: Conditioning

10 Min AMRAP

10 Goblet Squats 53

10 Cal Row

Anthony & Danielle 140820

Part I: Warm-up

2 Rounds 30 SUs, 10 Airsquats

Collect:  Box, Barbell, Lax Ball

Part II: Build to Heavy Power/Squat Clean

Part III: "21 - 15 - 9"

For Time: 

8 Deadlifts 135/55

7 Power Cleans 135/55

6 Squat Cleans 135/55

8 Strict Pull-ups*

7 Chest 2 Bar*

6 Toes to Bar*

6 DLs

5 PCs

4 FCs

6 PUs

5 C2Bs

4 TTBs

4 DLs

3 PCs

2 FCs

4 PUs

3 C2Bs

2 TTBs

Danielle

*8 Single C2B

*7 PUs

*6 TTB

Fit Camp 140820

Where there's lots of small fish there's bound to be a bigger fish...

Part I: Interval Strength Circuit

Atlas Stone

KB Thrusters

Rope Climb

Part III: "Triple 3"

3 Individually Timed Rounds w/ Rest

Row 300

30 DUs*

#3 Run

*Scale to Singles

Anthony & Danielle 140818

Part I:  Strength 

20 Minutes to:

 Build to a heavy 3 RM Pause Squat

Find a 7 RM Back Squat 3021

Find a 7 RM Front Squat 3021

Part II: Triple 3

3 Individually Timed Rounds

Row 300

30 DUs
#3 Run

Anthony & Danielle 140815

Epic Fail...

Part I: HSPU/Strict Press 

Ten Minutes to:

 Take 3 Max Attempts at HSPU

Find 5 Rep Max Strict Press

Part II: Practice Pull-Up Progression (For Next Week)

10 Minutes to Build UP:  1 Strict Pull-up - 2 C2B - 3 Kipping

Part III: "Midline March"

3 Rounds For Time

15 GHD Sit-ups

1 Legless or 2 Rope Climbs

50' Front Rack or Overhead Walking Lunges

10 TTB

15 Thrusters (40-45)

50' Front Rack Lunges

Anthony & Danielle 140814

Part I: "Bench Press Biathalon"

800m Run

21 Bench Press 125

800m Run

18 Bench Press 125

800m Run

15 Bench Press 125

800m Run

15 Dips

800m Run

12 Dips

800m Run

9 Dips

*200m Penalty Run

:Part II: "Tabata"

1 Round of 4 Intervals at Each Station

Each Interval is 20" Work/10" Rest 

Box Jumps

Swings
DUs

A.D.

Tim & Janel 140813

Part I: "Push/Pull" 

 

Tim:

21 Elevated Ring Rows w/ Vest

21 Ring Push-ups

 

15 Dual Ring Rows

15 Stand Dips

 

9 Strict Pull-ups

9 Ring Dips

Janel:

21 Ring Rows

21 Push-ups

 

15 Dual Ring Rows

15 Push-Ups

 

9 Strict Pull-ups (1 RB)

 9 Stand Dips

 

 

Part II: "Don't Drop the Ball"

25 Min Cap

 

500m Row

50 Wall Balls (20/14)

400m Row

 40 Wall Balls

...

....

100m Row

10 Wall Balls

*20 DU/60 Single Under Penalty Anytime Wall Balls Unbroken

Scale Wall Balls Accordingly.  Unbroken = Continuous Movement.  No Resting With Ball.

Fit Camp 140813

Ryan O. at BattleFrog Obstacle Course Race this Past Weekend

Part I: Push-up Challenge

Part II: "Don't Drop the Ball"

25 Min Cap

500m Row

50 Wall Balls (30/20)

400m Row

 40 Wall Balls

...

....

100m Row

10 Wall Balls

*20 DU/60 Single Under Penalty Anytime Wall Balls Unbroken

Scale Wall Balls Accordingly.  Unbroken = Continuous Movement.  No Resting With Ball.

Part III: Stretch

Anthony & Danielle 140812

Part I: Hang/Power/Squat Cleans

Anthony -> Load the bar to 135

Danielle -> Load the bar to 60 

Part II: Conditioning

21

Hang Cleans 75/40

Strict Press 75/40

Back Squats 75/40

15

Power Cleans 105/50

Push Press 105/50

Back Squats 105/50

9

Squat Cleans 125/60

Push Jerk 125/60

Back Squats 125/60

Minions 140811

A. For Quality

Erica:

21 Elevated Ring Rows w/ Vest

21 Ring Push-ups

15 C2B Pull-ups

15 Stand Dips

9 Strict Pull-ups

9 Ring Dips


Gina:

21 Elevated Ring Rows w/ Vest

21 Push-ups (Perfect, Pretend Kev is Watching)

15 C2B Pull-ups

15 Ring Push-Ups

9 Strict Pull-ups

 9 Stand Dips

Rest Early, Rest Often, Partition Evenly 

Record Breakdown of Reps

Rest No More Than :40 Seconds Between Reps In The 9 Set or  Terminate WOD