20 min AMRAP
10 push press 115/85/95/65
10 KB swing 1.5/1/1/.75
10 BJ 24/20/20/16
Power Program:
| SQUAT | BENCH | DL | |||
| 2x4 | 4x4 | 2x3 | 2x2 | 2x3 | 5x2 |
| 75% | 80% | 80% | 85% | 75% | 81% |
"I love my partner"08/15
As a team of two carry ONE 45/35 plate as you BOTH run 500m together, then
complete 24 rounds of CINDY.
While one partner does a round of CINDY the other holds the plate in a OHS.
Finish with another 500m run together with the single plate.
Oly Program:
| A: | 1 RM Snatch | |||
| B: | 1 RM Clean and Jerk | |||
2 minutes twice
Part A:
On the two minutes for 5 rounds
100m sprint and 10 Front squats at 185/125/135/95
then rest 10 mins
Part B:
On the two minutes for 5 rounds
10 C2B
10 thrusters 95/65/75/55
"Two Part Thursdays" 08/2015
"Two Part Thursdays"
Part A: Max KBS in 2 mins 1.5/1/1/.75
Part B: 21/7-18/6-15/5...3/1 of
WBs and MU
Oly Program:
| A: | 1 Power Snatch + 1 Snatch Below Knee MAX | ||||
| B: | Wide Grip Pendalay Row 8x5 | ||||
| C: | Front Jerk from Rack 7x5 @75% of C & J | ||||
| D: | Back Squat 10x5 @77.5% | ||||
24 minutes in August
24 MIN EMOM
1.5 C&J 185/125/135/95
2.10 Bar hop burpees
3.15 BJ 24/20/20/16
4. 200 M run
Powerlifting Program:
| WEDNESDAY | 8/6/2015 | ||||
| BENCH | BENCH | DL | SQUAT | Paused SQ | |
| 1x2 | FIND 3RM | FIND 3RM | 2x5 | 4x4 | |
| @ 85% | @ 77.5% |
|
|||
August 2015 Met-Con
4 cycle met con
3 min on 90 sec off for 4 cycles AMRAP this
7 deads at 225/155/185/125
7 air squats
7 push ups
7 T2B
Oly program:
| A: | Drop Snatch 8x3 @ 70% | ||||
| B: | Power Clean + Full Clean + Jerk (1+1+1x10) MAX 85% Power Clean | ||||
| C: | Snatch Pull From Blocks 6x3 @105% | ||||
| D: | Bottom up Front Squat @ 105% of Full Clean 8x2 | ||||
Happy August Long weekend
Enjoy the outdoors gym is closed.
Hero Sunday 'Bulger'
10 RFT
150m run
7 C2B
7 Front squats at 135/95/95/65
7 HDPU
Partner Help
As a team anyway anyhow complete the following tasks - only athlete working at a time
5 rope climbs
10 length of the gym pushing the prowler with 180lbs added (45X4)
20 stones over shoulder
20 tire flips
100 steps of lunge with 45/35 plate overhead
Oly Program:
| A: | 1 RM Snatch | ||
| B: | 1 RM Clean & Jerk | ||
#Effective
200M 20 C2B 4 rounds
rest exactly 4 mins then
100m run 10 push ups 8 rounds
#Double Benchmark
Part A Diane
21-15-9
DL at 225/155/185/125
HDPU
8 min time cap
Part B after a 2 min rest after the 8 min time cap
Annie
50-40-30-20-10
DU and sit ups
8 min time cap
Oly program:
| A: | 1 Power Clean + 2 Hang Power Clean + 1 Power Jerk (1+2+1x10) 70% MAX | ||||
| B: | Snatch High Pull 8x3 @75% | ||||
| C: | Snatch Grip Push Press 8x3 @ 65% of Snatch | ||||
| D: | Pause Front Squat 10x2 @ 77.5% | ||||
#Run - Swing - Jump
500M run -50 KBS 2/1.5/1.5/1 - 50 BJ 24/20/20/16
400 -40- 40
300 -30 - 30
200 - 20 -20
100 -10 -10
"EMOM Full Snatch"
Part A: EMOM full snatch for 8 mins
205/135/135/95
Rest 5 mins
Part B:
"Amanda"
9-7-5
Full snatch 135/95/95/65
MU
Oly program:
| A: | 1 Power Snatch + 2 Full Snatch from Blocks MAX | ||||
| B: | Pause Below Knee Clean Pull 8x3 @90% of Clean | ||||
| C: | Stiff Leg DL 6x4 @85% of Clean | ||||
| D: | Back Squat 10x2 @85% | ||||
#Hang in there
2 mins on 1 min off
For 10 rds
40 DU
10 Hang clean and jerk 135/95/95/65
AMRAP Med Balls 20/14/16/12
Hero "Gator"
5 Front squats 185/125/135/95
26 ring push ups
Hero "Dae Han"
Hero "Dae Han"
800M run with a 45 lbs plate
3 rope climbs
12 thrusters at 135/95/95/65
3 rounds
Oly Program:
| A: | 1 RM Snatch | ||
| B: | 1 RM Clean and Jerk | ||
"The 10s"
10 Burpees over bar
10 T2B
10 Push Press 95/65/75/55
10 Air squats
10 Rounds
1+1+1
On the two minutes:
1 full clean + 1 squat + 1 jerk
Go up in weight every two rounds if successful
Start at 70% of 1 RM C&J
Oly Program:
| A: | 1 Power Snatch + 1 Snatch Below Knee MAX | ||||
| B: | Wide Grip Pendalay Row 8x5 | ||||
| C: | Front Jerk from Rack 7x5 @75% of C & J | ||||
| D: | Back Squat 10x5 @77.5% | ||||
Simple Gymnastics
10 Rounds of
5 HDPU
10 pistols
15 pull ups
"306 twist on Mainsite"
"306 twist on Mainsite"
Part A: 5 MIN AMRAP
20 WB 20/16/16/12
10 deads 225/155/185/125
Rest 5 mins
Part B: 5 min AMRAP
5 full cleans at 225/155/185/125
100m run
* deads and cleans must be at the same weight
Oly program:
| A: | Drop Snatch 8x3 @ 70% | |||||
| B: | Power Clean + Full Clean + Jerk (1+1+1x10) MAX 85% Power Clean | |||||
| C: | Snatch Pull From Blocks 6x3 @105% | |||||
| D: | Bottom up Front Squat @ 105% of Full Clean 8x2 | |||||