Kit 150531

Warm-Up I: (5)

Back Squat

3 Rounds

6 @ 70

1 @ 90

* 3 Strict Pull-ups In Between Rounds

Skill I: (10)

Gymnastics:

10 Min EMOM

Beat Swing + Knees To Elbows

Conditioning: (20)

With a Running Clock

At 0:00

Run 800m/3 Laps

At 5:00 Minutes

3 Rounds

8 Stand Dips

8 Dumbbell Push Press 25

16 Kettlebell Swings 30

At 15:00 Minutes

Run 800m/3 Laps

Kit 150529

Warm-Up I: (5)

Row 500m

Warm-Up II: (10)

100 V-Ups/Hollow-Rocks For Time

Every Time You Break 20 - 30 Second HS Hold/Wall Walk

Warm-Up III: (10)

3 x 3 Pause OHS to Target

2 x 10 OHS

Part III:  Review Oly (25)

High Hang Snatch

Hang Snatch

Full Snatch

Part II:  Conditioning (15)

100 M Farmer's Carry (40)

10 Burpee Box Jumps

20 Kettlebell Swings (30)

100 M Front Rack Carry (25)

400 M Run

100 M Weighters Carry (25)

20 Kettle Bell Swings (30)

10 Burpee Box Jumps

100 M Farmer's Carry (40)

Anthony/Danielle/Tim

Warm-Up I: (5)

Row 500m

Warm-Up II: (10)

100 V-Ups/Hollow-Rocks For Time

Every Time You Break 20 - 30 Second HS Hold/Wall Walk

Part I:  Skill (10)

10 Min Clock:

Find a Challenging 5 Rep Barbell Deadlift

Part II:  Conditioning (25)

Complete 5 Rounds Each

10 Trap Bar DLs @ 85% of Part I

10 Cal Row

Trap Bar Hold

Kit 150527

Warmup (10):

3 Rounds

Row 10 Cals

10 Band Pull-Aparts

5 Pause OHS w/Trainer Bar

Part I:  Oly (25)

Starting w/ an empty barbell. 

EMOM High Hang Snatch for as long as possible.

Once you can no longer High Hang Snatch x2, EMOM Hang Snatch From Mid Thigh x2 for as long as possible.

Once you can no longer Hang Snatch From Mid Thigh x2, EMOM Snatch From the Knees x2 as long as possible.

Once you can no longer Snatch From the Knees x2, EMOM Snatch From the Floor x2 as long as possible.

Once you can no longer Snatch From the Floor x2, Halting Snatch Deadlift x2 as long as possible.

Part II:  Conditioning (15)

3 Rounds

10 Clean & Jerk

Run 1 Lap

Anthony/Danielle/Tim 150528

Conditioning  (10)

With a Running Clock

At 0:00

Run 800m/3 Laps

At 5:00 Minutes

3 Rounds

8 Ring Dips/Stand Dips

8 Strict Handstand Push-ups/Dumbbell Push Press 35/25

16 Kettlebell Swings 53/35

At 15:00 Minutes

Run 800m/3 Laps

At 20:00 Minutes

3 Rounds

15 Pull-ups/Ring Rows

30/15 Push-ups

45/15 DUs

At 30:00 Minutes

Run 800m/3 Laps

Kit 150526

Part I:  Skill (24)

Every Three Minutes For 18 Minutes

Minute 1: 2 Unnassisted Pull-ups

Minute 2:  3 - 4 Beat Swings

Minute 3:  Pistols

Part II:  Conditioning (24)

Complete 4 Total Rounds

Each Round Consists of all 8 Exercises

20" On/ 10" Off

1. V-Up/Knee-Tuck

2. Goblet Squats 35

3. Box Jump 

4. KBS 35

5. DB Thruster 20

6. Push-ups

7. Burpees

8. Med Ball Slams 12

Rest 1 Minute Between Rounds

Anthony & Danielle 150526

Warmup  (10)

3 Rounds

200/150m Row

10 Wall Balls 14/10

Part I:  Skill (30)

4 x 10 Front Squats @ 150/75 - 85

*In between sets

8,11,8,8,11/Max Unbroken 1 RB

Part II:  Conditioning (15)

Run 400m

30 Wall Balls 20/14

10 Hang Squat Cleans 115/55

30 Wall Balls 

Run 400m

Anthony, Tim, Danielle 150521

Warmup 

500m Row

Part I:  Skill (15)

12 Min EMOM

Min 1:  1 TGU L

Min 2:  1 TGU R

Min 3:  5 Deads

Part II:  Conditioning I (8)

Complete as many reps as possible in 8 minutes of:

105 OHS/45 OHS/115 Hang Cleans

Each time you break 10 Hang Cleans/30 Air Squats

Part III:  Conditioning II (8)

Complete as many reps as possible in 8 minutes of:

95/85/45 Strict Press

Each time you break perform 25 DUs

Part IV: Core (10)

30" Russian Twist

30" Hollow Rock

30" Plank Jack

30" Moving Plank

Kit

Weakness Warm-up (5)

DU Flight Simulator

9 SU/1 DU

8 SU/1 DU

...

1 SU/1 DU

Max DUs

9 SU/1 DU

4 SU/1 DU/4 SU/1 DU

3 SU/1 DU/3 SU/1 DU/3 SU/1 DU

...

1 SU/1 DU

Anthony & Danielle 150520

Part I:  Warm-Up (15)

A.D. 30 Cals

5 x 20 DUs/5 x {10L+10R+20 Running In Place}

3 x 5 Sotts Press (Building)

3 x 5 Sets Squat & Press (Building)

Part II:  Skill Work (15)

12 Min EMOM

Weighted Pistols L

Weighted PIstols R

30 - 35" L-Sit

Part III:  Conditioning (24)

4 Rounds

3 Minute Clock

Row 400m

30 DUs/100 Singles

Time Remaing Front Rack Walking Lunges/Step-ups (35)

Part IV: Core (10)

30" Russian Twist

30" Hollow Rock

30" Plank Jack

30" Moving Plank

Anthony Danielle & Tim

Part I:  Conditioning (30)

2:00 Max OHS 45/25

1:30 Max Bicep Curl

2:00 Max Barbell Thruster

1:30 Max Reverse Curl

2:00 Max Bent Over Row

1:30 Max Skull Crusher

2:00 Max Strict Press

Run 1 Mile

2:00 Max OHS 45/25

1:30 Max Bicep Curl

2:00 Max Barbell Thruster

1:30 Max Reverse Curl

2:00 Max Bent Over Row

1:30 Max Skull Crusher

2:00 Max Strict Press

*Jog #1 and back in between sets.

Part III: Core (10)

30" Russian Twist

30" Hollow Rock

30" Plank Jack

30" Moving Plank

Kit 150518

Weakness Warm-up (5)

Jump Rope

Front Squat (20)

Front Squat

1 x 10 @ 65%

3 x 10 @ 75%

*Wall Walk Between Sets

Conditioning (15)

 

40 Wall Ball 10

0.3 Mi Bike

20 Push Press 20

0.3 Mi Bike

20 Push Press 20

0.3 Mi Bike

40 Wall Ball 10

Anthony & Danielle 150518

Part I:  Strength (20)

Clean Grip Bench Press 

1 x 10 @ 125

3 x 10 @ 150

*In Between Sets Max Chin-ups

Part II:  Conditioning (24)

Complete 4 Total Rounds

Each Round Consists of all 8 Exercises

20" On/ 10" Off

1. V-Up/Knee-Tuck

2. Goblet Squats 53/35

3. Box Jump 

4. KBS 

5. DB Thruster 35/20

6. Push-ups

7. Burpees

8. Med Ball Slams 15/12

Rest 1 Minute Between Rounds

Part III: Core (10)

30" Russian Twist

30" Hollow Rock

30" Plank Jack

30" Moving Plank

Alex 150516

0:00 - 0:25

a.) Leg Extension Drill

We are looking for full extension of the legs through the bottom of the swing.

2:06 - 2: 56

b.) Lock & Load Timing Drill

We are working on pulling our heels to our butt, to chamber for the next pull-up.

3:30 - 3:55

c.) Refinement Drill

We are working in some efficiency tips for more power output.

Sunday Oly 150517

WARMUP:  

Review all 4 clean variations.

PART 1:  Approximately 40 Minutes Of Continuous Practice

Starting w/ an empty barbell. 

1. EMOM 1 High Hang Clean for as long as possible.

2. Once you can no longer complete the High Hang Clean , EOMOM 1.1. Cleans from the Mid Thigh as long as possible.

3. Once you can no longer complete the 1.1 Cleans from Mid Thigh, EOMOM 1.1 Hang Cleans below the Knee.

4. Once you can no longer complete the 1.1 Hang Clean from Below the Knee, Every 90"  Complete 1 Full Clean.

General Note: Today you may increase the weight after every successful set.

Sunday Class WOD 150517

WARMUP:  Tabata Dry-Run

Part 1:  Tabata Showdown

Complete 4 Total Rounds

Each Round Consists of all 8 Exercises

20" On/ 10" Off

1. TTB/KTE/Knee Ups/Sit-Ups

2. Barbell OHS/Front Squat 45/25

3. Box Jump/Step-Up 

4. KBS 53/35

5. DB Thruster

6. Push-ups

7. Med Ball Slams

8. Kipping Pull-Ups/Ring Rows

Rest 2 Minutes Between Rounds

Part 2:  Body By G/Cap

Core Progression

Anthony & Danielle 150515

Technique (10)
10 Minutes to Build to a Challenging 3 Rep TnG Power Clean

Strength (20)

15 Power Cleans 125/50

15 Dips/Push ups

Rest 3 Minutes

12 Power Cleans 

12 Dips/Push ups

Rest 3 Minutes

9 Power Cleans

9 Dips/Push ups

Conditioning (25)

Every 10 Minutes For 30 Minutes

Row 750/500

20 Burpees Over the Erg

20 Front Rack Walking Lunges 95/45

Kit 150514

Weakness Warm-up (5)

Run 3 - 4 Laps

Oly (10)

7 Min EMOM
2 Split Jerks Out of Rack

Strength (15)

Every 90" For 15 Minutes (5 Sets)

1.) 6 Front Squats Off Floor

2.)  5 Beat Swing

Conditioning (15)

"Helen"

Run 1 Lap

21 KBS 30

12 Pull-Ups (1 Red Band)

Anthony 150514

Warm-up (20)

Gymnasty

3 Individually Timed Rounds:

4 False Grip L-Sit Ring Pull-ups/2 Ring Pull-ups

5 Strict HSPU/5 Seated Dumbell Press 20

6 Strict C2B/6 Elevated False Grip Ring Rows

12 Pistols R & L/6 Pistols to a Box L& R

24 DUs Unbroken/80 Singles

Rest 2 Minutes

Strentgh(10)

3 - 3 - 3 - 3 - 3 Thrusters off Rack

Conditioning (30)

4 x 2 Min AMRAPs

10 V-Ups/7 Knee Tucks
10 TTB/7 Knees to Elbows

Max Thrusters in Time Remaining 95/55

Rest 2 Minutes

Kit 150512

Weakness Warm-up (5)

750m Row

Strength (15)

Every 90" For 15 Minutes (5 Sets)

1.) 5 Rep Barbell Deadlift (Off Riser)

2.)  5 Bent Over Row (Narrow Grip)

Oly (7)

7 Min EMOM
2 Hang Cleans (Climbing)

Conditioning (15)

4 Rounds For Time
1 Prowler Push
1 Rope Pull
10 Dumbell Push Press 20
Rest 30"

Danielle & Tim 150512

http://www.kingsportstraining.com/blogs/training-blog/7694405-13-speed-and-agility-ladder-drills-videos-for-faster-footwork

Warm-up (10)

Laps/Track Drills/Shoulders

Technique (10)

10 Minutes to Find a Challenging 5 RM Barbell Deadlift

Conditioning (36)

Every 12 Minutes For 36 Minutes

Run 1 Lap/250m

10 Trap Bar Deadlifts 185/95 

20 Box Jump Overs 20"

10 DB Push Press 35/20

Run 1 Lap/250m