Tuesday, August 16, 2016
Class:
All
Workout Name:
160816
Description:
1. Conditioning
AMRAP 20 of:
15 Cal Row
15 Box Jump Overs, 24/20
15 KB Goblet Squats, 2/1.5-pood
2. Midline Conditioning
3 Giant Sets of:
30 GHDSU
30 Hip Extensions
30 second Hollow Hold
AMRAP 20 of:
15 Cal Row
15 Box Jump Overs, 24/20
15 KB Goblet Squats, 2/1.5-pood
2. Midline Conditioning
3 Giant Sets of:
30 GHDSU
30 Hip Extensions
30 second Hollow Hold
Performed by 3 athletes
Podium
Male RX:
8+1reps
Female RX:
Male Scaled:
Female Scaled:
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Monday, August 15, 2016
Class:
All
Workout Name:
150816
Description:
1. Snatch
work up to a heavy single Halting Squat Snatch (Pause below knees for 2 seconds)
2. Back Squat
3x6 Across
3. Conditioning
"Tiger Blood"
3 RFT:
400m Run
10 Clean and Jerks, 135/95
work up to a heavy single Halting Squat Snatch (Pause below knees for 2 seconds)
2. Back Squat
3x6 Across
3. Conditioning
"Tiger Blood"
3 RFT:
400m Run
10 Clean and Jerks, 135/95
Performed by 3 athletes
Podium
Male RX:
7:56
Female RX:
Male Scaled:
Female Scaled:
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Tuesday, August 09, 2016
Class:
All
Workout Name:
090816
Description:
1. Dead Lift
Work up to a heavy triple Sumo Dead Lift with bands or chains
2. Conditioning
3 Rounds:
60 DU
30 Cal Row
15 Deadlifts (245/165)
Work up to a heavy triple Sumo Dead Lift with bands or chains
2. Conditioning
3 Rounds:
60 DU
30 Cal Row
15 Deadlifts (245/165)
Performed by 2 athletes
Podium
Male RX:
9:15
Female RX:
Male Scaled:
Female Scaled:
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Monday, August 08, 2016
Class:
All
Workout Name:
080816
Description:
With a running clock...
1. 5 minutes to work up to a heavy single Front Squat
2. 5 minutes to work up to a heavy single Muscle Snatch
3. 5 minutes to work up to a heavy single OHS
4. 5 minutes to work up to a heavy single Snatch Balance
5. 5 minutes to work up to a heavy single Squat Snatch
6. 5 minutes to work up to a heavy single Front Squat
7. Conditioning
15 OHS, 135/95
15 C2B
15 Squat Snatches, 135/95
15 C2B
15 Front Squats, 135/95
15 C2B
15 Squat Cleans, 135/95
15 C2B
1. 5 minutes to work up to a heavy single Front Squat
2. 5 minutes to work up to a heavy single Muscle Snatch
3. 5 minutes to work up to a heavy single OHS
4. 5 minutes to work up to a heavy single Snatch Balance
5. 5 minutes to work up to a heavy single Squat Snatch
6. 5 minutes to work up to a heavy single Front Squat
7. Conditioning
15 OHS, 135/95
15 C2B
15 Squat Snatches, 135/95
15 C2B
15 Front Squats, 135/95
15 C2B
15 Squat Cleans, 135/95
15 C2B
Performed by 4 athletes
Podium
Male RX:
9:56
Female RX:
Male Scaled:
16:27
Female Scaled:
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Thursday, August 04, 2016
Class:
All
Workout Name:
040816
Description:
1 rep max Snatch
1 rep max Clean and Jerk
EMOM x 10
Even 5 front squats for max load
Odd 10 HSPU
1 rep max Clean and Jerk
EMOM x 10
Even 5 front squats for max load
Odd 10 HSPU
Wednesday, August 03, 2016
Class:
All
Workout Name:
030816
Description:
Heavy Deadlift double w/bands
4 rounds
800m run
4 rope climbs
40' walking lunge 2pd/1.5pd
4 rounds
800m run
4 rope climbs
40' walking lunge 2pd/1.5pd
Performed by 1 athlete
Podium
Male RX:
33:15
Female RX:
Male Scaled:
Female Scaled:
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Tuesday, August 02, 2016
Class:
All
Workout Name:
020816
Description:
Snatch
Work up to a heavy complex of: 1 Power Snatch + 1 Squat Snatch
Conditioning
30 TTB
30 Calorie Row
15 Squat Snatches (115/80)
60 Calorie Row
15 Squat Snatches (115/80)
30 Calorie Row
30 TTB
Gymnastics Pulling
Complete 5 of the following complexes: 5 strict C2B + 5 bar muscle ups + 5 Kipping C2B Pull ups + 5 Kipping Pull ups
Work up to a heavy complex of: 1 Power Snatch + 1 Squat Snatch
Conditioning
30 TTB
30 Calorie Row
15 Squat Snatches (115/80)
60 Calorie Row
15 Squat Snatches (115/80)
30 Calorie Row
30 TTB
Gymnastics Pulling
Complete 5 of the following complexes: 5 strict C2B + 5 bar muscle ups + 5 Kipping C2B Pull ups + 5 Kipping Pull ups
Performed by 3 athletes
Podium
Male RX:
17:34
Female RX:
Male Scaled:
Female Scaled:
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Monday, August 01, 2016
Class:
All
Workout Name:
010816
Description:
The Chief
5 rounds
3 min AMRAP
3 power cleans 135/95
6 push ups
9 air squats
5 rounds
3 min AMRAP
3 power cleans 135/95
6 push ups
9 air squats
Performed by 4 athletes
Podium
Male RX:
28+7reps
Female RX:
Male Scaled:
Female Scaled:
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Thursday, July 28, 2016
Class:
All
Workout Name:
28072016
Description:
OTM x 6 - 1 Squat Snatch (90%)
Rest 4:00
OTM x 6 - 1 Squat Clean and Jerk (90%)
Rest 4:00
30 MU for time
Alternating Tabata (8 Rds of :20s/:10s):
Front Squats (115/80)
TTB
20 seconds of Front Squats, followed by a 10 second break
Followed by 20 seconds of TTB, with another 10 second break.
Repeat this process for a total of 8 sets.
Rest 4:00
OTM x 6 - 1 Squat Clean and Jerk (90%)
Rest 4:00
30 MU for time
Alternating Tabata (8 Rds of :20s/:10s):
Front Squats (115/80)
TTB
20 seconds of Front Squats, followed by a 10 second break
Followed by 20 seconds of TTB, with another 10 second break.
Repeat this process for a total of 8 sets.
Performed by 4 athletes
Podium
Male RX:
107 reps
Female RX:
Male Scaled:
Female Scaled:
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Wednesday, July 27, 2016
Class:
All
Workout Name:
27072016
Description:
21 HPC (135/95), 21 Burpees over Bar, 100 DU
15 HPC (135/95), 15 Burpees over Bar, 75 DU
9 HPC (135/95), 9 Burpees over Bar, 50 DU
Deadlift
Build to a Heavy Set of 5
Row Conditioning
Running Clock...
On the 3:00 x 3
35/25 Calorie Row
On the 2:00 x 3
25/20 Calorie Row
On the 1:00 x 3
15/12 Calorie Row
15 HPC (135/95), 15 Burpees over Bar, 75 DU
9 HPC (135/95), 9 Burpees over Bar, 50 DU
Deadlift
Build to a Heavy Set of 5
Row Conditioning
Running Clock...
On the 3:00 x 3
35/25 Calorie Row
On the 2:00 x 3
25/20 Calorie Row
On the 1:00 x 3
15/12 Calorie Row
Performed by 3 athletes
Podium
Male RX:
7:52
Female RX:
Male Scaled:
Female Scaled:
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