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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Class:
All
Workout Name:
None
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 0 athletes
Podium
Male RX:
Female RX:
Male Scaled:
Female Scaled:
Tuesday, July 26, 2016
Class:
All
Workout Name:
26072016
Description:
EMOM Snatch Waves
EMOM x 5 - 2 Hang Squat Snatches (build)
Rest 1:00
EMOM x 5 - 2 Hang Squat Snatches below knee (build)
Rest 1:00
EMOM x 5 - 1 Squat Snatch (build)
1,000m Run
40 Pull-Ups
30 Thrusters
20 Calorie Row
Row Conditioning
500 Meter Row (moderate)
500 Meter Row (2K pace)
250 Meter Row (moderate)
250 Meter Row (2K pace)
EMOM x 5 - 2 Hang Squat Snatches (build)
Rest 1:00
EMOM x 5 - 2 Hang Squat Snatches below knee (build)
Rest 1:00
EMOM x 5 - 1 Squat Snatch (build)
1,000m Run
40 Pull-Ups
30 Thrusters
20 Calorie Row
Row Conditioning
500 Meter Row (moderate)
500 Meter Row (2K pace)
250 Meter Row (moderate)
250 Meter Row (2K pace)
Performed by 4 athletes
Podium
Male RX:
8:39
Female RX:
Male Scaled:
Female Scaled:
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Monday, July 25, 2016
Class:
All
Workout Name:
25716
Description:
Conditioning
3 Rounds of Cindy
1 Round of DT
2 rounds of Cindy
1 Round of DT
1 rounds of Cindy
1 round of DT
Squats
3x8 Front Squats
Gymnastics Strength
5x5
Strict Ring Dip
Strict Pul up
Midline
5 Super Sets of:
20 GHDSU
20 Hip Extension
3 Rounds of Cindy
1 Round of DT
2 rounds of Cindy
1 Round of DT
1 rounds of Cindy
1 round of DT
Squats
3x8 Front Squats
Gymnastics Strength
5x5
Strict Ring Dip
Strict Pul up
Midline
5 Super Sets of:
20 GHDSU
20 Hip Extension
Performed by 4 athletes
Podium
Male RX:
2-way Tie
8:58
Female RX:
Male Scaled:
Female Scaled:
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Thursday, July 21, 2016
Class:
All
Workout Name:
21072016
Description:
1. Weightlifting
Running Clock
Mins 1-8:
EMOMx8: 1 Squat Snatches (85%)
Rest 4:00
Mins 12-20:
EMOMx8: 1 Squat CJ (85%)
Rest 4:00
1 minute row test for max cals
2. Conditioning
150 Double unders
50 Wall Balls
100 Double unders
35 Wall Balls
50 Double unders
20 Wall Balls
Running Clock
Mins 1-8:
EMOMx8: 1 Squat Snatches (85%)
Rest 4:00
Mins 12-20:
EMOMx8: 1 Squat CJ (85%)
Rest 4:00
1 minute row test for max cals
2. Conditioning
150 Double unders
50 Wall Balls
100 Double unders
35 Wall Balls
50 Double unders
20 Wall Balls
Performed by 4 athletes
Podium
Male RX:
8:14
Female RX:
Male Scaled:
Female Scaled:
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Wednesday, July 20, 2016
Class:
All
Workout Name:
200716
Description:
1. Sumo Dead Lift
4x6 reps for max load, unlimited rest between sets
2. Conditioning
"Christine"
3 RFT:
500m Row
12 Deads, Bodyweight
21 BJ, 24/20
3. Strength Accessory
A. 3x6 Single Leg Step ups (6/side before switching)
B. 3x6-10 Glute Ham Raises
C. 3x20 Weighted Sit up - feet anchored with dumbbell across chest
4x6 reps for max load, unlimited rest between sets
2. Conditioning
"Christine"
3 RFT:
500m Row
12 Deads, Bodyweight
21 BJ, 24/20
3. Strength Accessory
A. 3x6 Single Leg Step ups (6/side before switching)
B. 3x6-10 Glute Ham Raises
C. 3x20 Weighted Sit up - feet anchored with dumbbell across chest
Performed by 3 athletes
Podium
Male RX:
10:05
Female RX:
Male Scaled:
Female Scaled:
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Tuesday, July 19, 2016
Class:
All
Workout Name:
190716
Description:
EMOMx12:
First 4 mins are Power Snatch + Hang Squat Snatch + Snatch Balance
Second 4 mins are Hang Squat Snatch
Final 4 mins are Squat Snatch
"C2B Lynne"
5 rounds of:
Max Bench Press, Bodyweight
Max unbroken Pull ups*
Rest 3 minutes between supersets and 1 min rest between movements
*If max set of C2B pull ups are over 30, do strict chin-over-bar pull ups instead
First 4 mins are Power Snatch + Hang Squat Snatch + Snatch Balance
Second 4 mins are Hang Squat Snatch
Final 4 mins are Squat Snatch
"C2B Lynne"
5 rounds of:
Max Bench Press, Bodyweight
Max unbroken Pull ups*
Rest 3 minutes between supersets and 1 min rest between movements
*If max set of C2B pull ups are over 30, do strict chin-over-bar pull ups instead
Performed by 3 athletes
Podium
Male RX:
118 reps
Female RX:
Male Scaled:
Female Scaled:
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Monday, July 18, 2016
Class:
All
Workout Name:
180716
Description:
1. Clean and Jerk
Work up to a heavy Complex of: 1 Power Clean + 1 Hang Squat Clean + Push Jerk + Split Jerk
2. Conditioning
5 RFT
30 Cal Row
30 BJ, 24/20
30 Wall Balls
Work up to a heavy Complex of: 1 Power Clean + 1 Hang Squat Clean + Push Jerk + Split Jerk
2. Conditioning
5 RFT
30 Cal Row
30 BJ, 24/20
30 Wall Balls
Performed by 3 athletes
Podium
Male RX:
24:25
Female RX:
Male Scaled:
Female Scaled:
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Thursday, July 14, 2016
Class:
All
Workout Name:
140716
Description:
Running Clock...
Minutes 1-9:
On the 90 Second x 6 Rounds:
2 Squat Snatches (80%)
4:00 Rest
Minutes 13-22:
On the 90 Second x 6 Rounds:
2 Squat Clean and Jerks (80%)
4:00 Rest
100 Overhead Squats for Time, 95/65
4 rounds
30 calorie row, 1 min rest between rounds
Minutes 1-9:
On the 90 Second x 6 Rounds:
2 Squat Snatches (80%)
4:00 Rest
Minutes 13-22:
On the 90 Second x 6 Rounds:
2 Squat Clean and Jerks (80%)
4:00 Rest
100 Overhead Squats for Time, 95/65
4 rounds
30 calorie row, 1 min rest between rounds
Performed by 4 athletes
Podium
Male RX:
5:09
Female RX:
Male Scaled:
Female Scaled:
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Wednesday, July 13, 2016
Class:
All
Workout Name:
130716
Description:
Clean + front squat + jerk 1+3+1 x 5
Jackie
1000m row
50 thrusters 45#
30 pull ups
Jackie
1000m row
50 thrusters 45#
30 pull ups
Performed by 6 athletes
Podium
Male RX:
6:44
Female RX:
11:00
Male Scaled:
Female Scaled:
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Tuesday, July 12, 2016
Class:
All
Workout Name:
120716
Description:
Front squat 10 sets x 3 @ 75%
Back squat 3 x 3 @ 75%
"Surfer on Acid"
3 Rounds:
400 Meter Run
21 Burpees
Back squat 3 x 3 @ 75%
"Surfer on Acid"
3 Rounds:
400 Meter Run
21 Burpees
Performed by 7 athletes
Podium
Male RX:
8:22
Female RX:
12:20
Male Scaled:
Female Scaled:
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Monday, July 11, 2016
Class:
All
Workout Name:
110716
Description:
muscle snatch from floor: max for the day.
snatch: 5 singles working up to a heavier weight. no more than 5 singles. (no misses)
snatch balance: work up to a heavier weight than you used in the snatch: no misses! concentrate on speed punching under the bar!!
5RFT
5 squat clean thrusters 135/95
10 C2B
EMOM 8
Even 60 dubs
Odd 5 strict pull ups
snatch: 5 singles working up to a heavier weight. no more than 5 singles. (no misses)
snatch balance: work up to a heavier weight than you used in the snatch: no misses! concentrate on speed punching under the bar!!
5RFT
5 squat clean thrusters 135/95
10 C2B
EMOM 8
Even 60 dubs
Odd 5 strict pull ups
Performed by 4 athletes
Podium
Male RX:
7:09
Female RX:
Male Scaled:
Female Scaled:
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Thursday, July 07, 2016
Class:
All
Workout Name:
07072016
Description:
Muscle snatch from floor+hang snatch+snatch: 1+1+1 x 5 work sets
Rack Jerk 1 1 1 1 1
AMRAP 6- 3 unbroken HSPU
3 RFT:
500m row
9 thrusters 115/85
Rack Jerk 1 1 1 1 1
AMRAP 6- 3 unbroken HSPU
3 RFT:
500m row
9 thrusters 115/85
Performed by 4 athletes
Podium
Male RX:
7:39
Female RX:
Male Scaled:
Female Scaled:
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Wednesday, July 06, 2016
Class:
All
Workout Name:
06072016
Description:
Snatch 5 x 1- work up to about 80% but go off how you feel
Front Squat 3 2 1 1 1 1 1
4 RFT
12 deads 205/145
12 burpees
12 KB swings 70/53
12 wall ball 20/14
Front Squat 3 2 1 1 1 1 1
4 RFT
12 deads 205/145
12 burpees
12 KB swings 70/53
12 wall ball 20/14
Performed by 4 athletes
Podium
Male RX:
11:20
Female RX:
Male Scaled:
Female Scaled:
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Tuesday, July 05, 2016
Class:
All
Workout Name:
050716
Description:
Glen
30 CJ (135/95)
1 Mile Run
10 Rope Climbs
1 Mile Run
100 Burpees
30 CJ (135/95)
1 Mile Run
10 Rope Climbs
1 Mile Run
100 Burpees
Performed by 3 athletes
Podium
Male RX:
37:02
Female RX:
Male Scaled:
Female Scaled:
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