100 air squats
30 push ups
80 WB
30 push ups
70 J.Lunges
30 push ups
60 Wall ball sit-ups
50 pull ups
Weightlifting prep
On the two minutes for 8 rounds
A: 1 power clean + 1 hang clean + 1 push press
B: 7 minute thruster EMOM - 4 reap at 70% of A
Additional for Oly Program:
C: 1 power snatch + 2 OHS - 3 sets at each weight, move up if successful 2/3 sets
D: 4X6 squats at 72.5%
But my heart, its going so fast!
EMOM Wednesday
24 minutes
1st minute -15/12 calories on the row
2nd minute - 10 thrusters 95/65
3rd minute - 5/3 MU
4th minute - rest
Additional Open Prep : Strength A and B
Strength Program:
A:5X6 72.5% -squat
B:5X6 75% - bench
C:6X4 75% - DL
Skip a little, skip a lot
2 minutes on 1 minute Off for 7 rounds
7 dead lifts 315/205/225/155
9 Bar hop burpees
11 C2B
AMRAP DU
Additional Open Prep:
Oly program A + B
Oly Program:
A: 1 snatch high pull + 1 hang full snatch + 2 OHS
3 sets at each weight, move up if successful 2/3 sets
B: 1 full clean + 1 push press + 1 jerk
3 sets at each weight, move up if successful 2/3 sets
C: Squat 3X8 at 65%
D: Clean pulls 4x3 at 105% of 1 RM Clean and jerk
T minus 53 days for the Open!
Part A: 40 WB 2 minute time cap
Part B: 5 RFT
9 Chest to deck push ups
7 jerks (185/125/135/95)
5 front squats
Additional Open Prep:
On the 5 minutes for 4 rounds row 1000M
Beep goes the clock 2016
Work out ends once you complete 100 KBS at 24kg/16kg
However at the top of every minute you must first complete the following:
3 BJ 36"/28"/24"/20"
10 sit-ups
Strength Program Day 2
Squat:
5X3 at 75%
2X4 at 72.5%
Bench:
5X2 at 77.5%
Deadlift
3X8 at 65%
Bring a Friend 2016
24 Min AMRAP
One partner working at a time
15 calories on the row
10 Hang clean to a jerk at 155/105/115/85
15 push ups
Oly program:
Part A: 2 full snatch - two sets at each weight until failure
Part B: 1 Pwr clean and jerk - two sets at each weight until failure
Part C: BS 3X8 at 60%
Part D: Bench press 4X4 at 70%
It's just 3 minutes!
4 cycle met-con
3 mins on 90 sec off for 4 cycles
1 suicide
15 pull ups
15 WB
Strength Program Day 1(a):
Squat 5X5 @ 70%
Bench Press 4X5 @ 72.5%
Dead lift 3X4 @ 65%
Pendlay Rows 3 x10
Stiff Legged DL 3 x *
1 arm DB row 3x8
On the two plus an EMOM
Part A: 3 deadlifts + 1 full clean + 1 push press.
On the two minutes for 8 rounds
Go up in weight each round
Part B: After a two minute break
EMOM of 4 thrusters at 60% of Part A for 4 minute
Additional for Oly Program only:
Part C:
Snatch Balance - go up to heaviest double.
Part D; 2 sets for max reps of GHD sit-ups
AMRAP Air Squats
2 mins on
1 min off
7 rounds
3 OHS - 135/95/95/65
3 MU
15 KBS 2/1.5/1.5/1
AMRAP Air Squats
Strength Program:
Squat 4 X 8 at 60%
Bench 3X 5 at 70%
Def DL 5 X 5 at 65%
Welcome to the Prairies"
30 calories row
30 Bj overs 24/20
30 thrusters 95/65
30 T2B
30 Thrusters
30 Bj over
30 calorie row
Oly Program:
A: 2 snatch grip deadlifts + 1 pwr snatc + 1 OHS four sets at each weight go up in weight when successful 3/4. Go up until you fail 2/4.
B: 1 full clean + 2 squats. four sets at each weight go up in weight when successful 3/4. Go up until you fail 2/4.
C: EMOM: Push press triples from rack at 70% for 7 minutes
D: 1 set AMRAP GHD back extensions
T minues 60 days for the Open
10 rounds of
30 DU
15 Pwr Snatch 75/55
Part B: 3 minutes plank
Up and down in 2016
5 TGU 2/1.5/1.5/1
30 C2B
30 ring dips
90 DU
30 ring dips
30 C2B
5 TGU 2/1.5/1.5/1
2016 Fresh Start
15 BJ 24/20
15 DL 95/65
15 Hang cleans
15 push press
5 rounds rest 3 minutes repeat
Happy New Year!
Gym is closed
"2015 + 2016"
20 rounds of
15 WB
2 MU
1 C&J at 205/135/155/85
Oly on Wed Night!
On the 2 minutes for 10 rounds going up in weight after each successful attempt
2 snatch grip deadlift (weight should start at 60% of 1RM) +
1 Hang full snatch +
2 BJ at 44"/32"/36"/24"
"So DT 6 times?"
3 rounds of:
1000M row and 2 rounds of DT
DT = 12 dead lifts + 9 hang cleans + 6 push jerks a;; at 155/105
"Wait how many shuttle sprints?"
4 cycle met con
3 min on 90 sec off
10 12 foot sprints
10 C2B
10 burpees
All easy stuff
Part A; Accumulate 3 minutes in a plank
Part B: 7 rounds for time
20 WB 20/14/16/12
15 KBS 2/1.5/1.5/1
10 T2B
5 ring dips