Tuesday 25, March 2014

Skill:


Bar muscle ups


Strength:


Deadlifts


5-5-5+
65/75/85%


Stabilizer:


100 half sit ups


Metcon


***Always 10 KB swings
10 swings each round with a ladder of goblet squats
10-9-8-7-6-5-4-3-2-1--3-4-5-6-7-8-9-10 at 24/16kg

Monday 24, March 2014

Skill:


Bar muscle ups - all week


Week one for our new strength cycle


All numbers are based off 90% of your new 1 rep max


Strengh:


Bench press


5-5-5+
65-75-85%


Stabilizer:


100 bicycles


Metcon:


200m run
20 burpees
400m run
40 plyo push ups
600m run
60 burpees
800m run
80 plyo push ups

Friday 21, March 2014

Skill:


10 minute mobility


Strength:


Make up a lift missed or one you know you can PR on


Stabilizer:


100 sit ups


Metcon:

Workout 14.4

MEN - includes Masters Men up to 54 years old

Complete as many rounds and repetitions as possible in 14 minutes of:
60-calorie row 
50 toes-to-bars
40 wall-ball shots, 20 lb. to 10-foot target
30 cleans, 135 lb.
20 muscle-ups

WOMEN - includes Masters Women up to 54 years old

Complete as many rounds and repetitions as possible in 14 minutes of:
60-calorie row
50 toes-to-bars
40 wall-ball shots, 14 lb. to 9-foot target
30 cleans, 95 lb.
20 muscle-ups

Thursday 20, March 2014

Skill:


10 minutes mobility


Strength:


Strict press


5-5-3-3-1-1-1


Metcon:


Fat Fran Yogs


21-15-9


Thrusters 42,5/30kg
Pull ups


*200m run after each round
**With a weight vest 25/15lb - worn the entire WOD

Wednesday 19, March 2014

Skill:


10 minutes mobility


Strength:


Deadlifts


5-5-3-3-1-1-1


Stabilizer:


100 v-twists 20/10kg


Metcon:


2x


20 of each of the following moves


Jumping squats 20/15kg
Kb swings 32/24kg
Burpees
OHS 42.5/30kg
GHD sit ups
Box jumps 24/20in
OH KB lunge 20/16kg

Tuesday 18, March 2014

Skill:


10 minutes mobility


Strength:


Bench press


5-5-3-3-1-1-1


Stabilizer:


100 four count flutter kicks


Metcon:


12 min EMOM


Odd minutes
30 double unders


Even minutes
3 squat cleans - adding one per round


70/50kg
60/40kg
50/30kg

Monday 17, March 2014

Skill:


10 minutes of mobility - all week


Strength:


This week is our new one rep max week - GET IT!!!


Squat


5-5-3-3-1-1-1


Stabilizer:


100 bicycles


Metcon:


B2B tabatta something WTF
Pull ups - "rest" 10 seconds is chin over bar
Push ups - "rest" 10 seconds is in down position
Squats - "rest" 10 seconds is in the bottom of your squat position
Sit ups - rest" 10 seconds is in a v-up position

Friday 14, March 2014

Skill:


Max effort strict chin ups - one set


Strength:


Power snatch


2-2-2-2-2
or
1-1-1-1-1-1-1


Stabilizer:


100 half sit ups


Metcon:


21-15-9


Power clean 70/50kg
C2B pull ups
HSPU
* as soon as done with the 9 round take off on a
800m run


or


14.3

Workout 14.3

MEN - includes Masters Men up to 54 years old

Complete as many reps as possible in 8 minutes of:

135-lb. deadlifts, 10 reps
15 box jumps, 24-inch
185-lb. deadlifts, 15 reps
15 box jumps, 24-inch
225-lb. deadlifts, 20 reps
15 box jumps, 24-inch
275-lb. deadlifts, 25 reps
15 box jumps, 24-inch
315-lb. deadlifts, 30 reps
15 box jumps, 24-inch
365-lb. deadlifts, 35 reps
15 box jumps, 24-inch

WOMEN - includes Masters Women up to 54 years old

Complete as many reps as possible in 8 minutes of:

95-lb. deadlifts, 10 reps
15 box jumps, 20-inch
135-lb. deadlifts, 15 reps
15 box jumps, 20-inch
155-lb. deadlifts, 20 reps
15 box jumps, 20-inch
185-lb. deadlifts, 25 reps
15 box jumps, 20-inch
205-lb. deadlifts, 30 reps
15 box jumps, 20-inch
225-lb. deadlifts, 35 reps
15 box jumps, 20-inch

Thursday 13, March 2013

Skill:


Max effort strict pull ups - one set


Strength:


Hang snatch


3-3-3-3-3


Stabilizer:


100 four count flutter kicks


Metcon:


100 double unders


then


Kettlebell Hellion


2-4-6-8-10-8-6-4-2
One arm kettlebell swings
One arm clean and press
One arm snatch
One arm front squat


then finish with another


100 double unders


* AHAP
**Each round is to each side - then increase to next round

Wednesday 12, March 2014

Skill:

10 mins to find your max effort box jump height - YES ladies this includes you!!!

Strength:

Snatch grip deadlifts
3-3-3-3-3

Stabilizer:

50 windshield wipers 50/30kg

Metcon:

10 min EMOM
5 burpees
100m sprint

Tuesday 11, March 2014

Skill:

GHD sit ups
3x10

Strength:

Power cleans
3-3-3-3-3
Get heavy on the last set - should be close to a squat clean, but not quite

Squat cleans
1-1-1-1-1
These are HEAVY

Stabilizer:

TRX spider man push ups 50

Metcon:

8 min AMRAP

8 rack lungesssss 60/40kg - 4 each leg
16 toes 2 bar

Rest 2 mins

10 min AMRAP

10 deads 60/40kg
10 shoulder to over head 60/40kg
10 box jumps 24/20inch

Monday 10, March 2014

This week would technically be our Deload week for our strength cycle, so instead we will work on our Oly lifts

Skill:

HSPU
3x 10

Strength:

Hang cleans
3-3-3-3-3

*Really work on opening your hips- full extension here - feel the bar make contact in the "pocket"

Stabilizer:

TRX mountain climbers 100

Metcon:

"Karen Swings"

150 wall balls for time 20/16lb
Top of every minute you will stop and do 5 KB swings 32/24kg

Friday 7, March 2014

Skill:


3x
Rope climbs


Strength:


Snatch (skill work or lifts)


2-2-2-2-2 skill work
or
1-1-1-1-1-1-1 strength work


Stabilizer:


100 half sit-ups - say thanks to Coach Nic and McQuaid for these


Metcon:


Today we have two choices:


If you are NOT doing the open, then we will be doing


5x
10 OHS 42.5/30kg
5 Strict pull ups
10 ring push ups


If you are doing the open, then your workout is

Workout 14.2

For as long as possible:
From 0:00-3:00
  2 rounds of:
  10 overhead squats, 95 / 65 lb.
  10 chest-to-bar pull-ups
From 3:00-6:00
  2 rounds of:
  12 overhead squats, 95 / 65 lb.
  12 chest-to-bar pull-ups
From 6:00-9:00
  2 rounds of:
  14 overhead squats, 95 / 65 lb.
  14 chest-to-bar pull-ups
Etc., following same pattern

You have until Monday at 5p.m. to post your scores on the Games site

Thursday 6, March 2014

Skill:


3x10
Strict chin ups - weighted if ready for it


Strength:


Deadlifts


5-3-1+
75/85/95%


Stabilizer:


3x
20 hollow rocks
20 v-ups
20 reverse toe touch


Metcon:


So by today I am pretty sure you hate me!!!!


4x
20 burpees
400m run

Wednesday 5, March 2014

Skill:

3x ME
Ring dips


Strength:


Bench press
5-3-1+
75/85/95%


Stabilizer:


3x
10KB wind mills each side
10 side v-ups each side


Metcon:


800m run
21 KB swings 24/20in
21 wall balls 20/16lbs
600m run
15 KB swings 28/24in
15 wall balls 20/16lbs
400m run
9 KB swings 32/28kg
9 wall balls 20/16lbs

Tuesday 4, March 2014

Skill:


3x10
Strict pull ups - weighted if you are ready for it


Strength:


Back squats


5-3-1+
75/85/95%


Stabilizer:


3x
20 hollow rocks
20 v-ups
20 reverse toe touch


Metcon:


800m run
21 thrusters 45/32.5kg
600m run
15 thrusters 50/37.5kg
400m run
9 thrusters 55/42.5kg

Monday 3, March 2014

Skill:


HSPU 3x ME


Strength:


Week 3 Wendler


Strict Press


5-3-1+
75/85/95%


Stabilizer:


3x
10 KB windmills on each side
10 side v-ups on each side


Metcon:


10x
6 KB snatch on each side 24/16kg
12 Weighted step ups 24/20inch at 35/25lb dumbbells each hand
6 KB upper cuts each side 24/16kg
12 KB swings 24/16kg