160206

Connectivity

140707

  • Inch Worm 40’ pause at top and bottom
  • 4x :30/:30 Hollow Rocks
  • 4x :30/:30 Arch Rocks
BBG

 

1.)   10 sets of 1 Clean and Jerk @ 90% rest :30

2.)   5 x 3 of (1 Front Squat 3 Jerk Dips)

 

Conditioning

For time:

30 Thrusters 45/33
90 Double-Unders
20 Thrusters 95/65
60 Double-Unders
10 Thrusters 135/95
30 Double-Unders

 

160205

Connectivity

140704

  • 1:30 Accumulate as much Chin to toes HS hold on wall
  • 2 x 10 Ring Swings
  • 2 x 10 Ring Hip Extensions
  • 10 Strict Pull ups on rings (Kip if you can’t)

BBG

1.)   10 sets of 1 Snatch @ 90% rest only :30

2.)   5 x 3 of Snatch High Pull (heavier than last week) rest :30

 

Conditioning

“DT” Retest

 

5 RFT

 

12 Deadlift 155#/105#

9 hang Clean 155#/105#

6 Jerks 155#/105#

160204

 

Squat cycle- 4 x 10 for two weeks was tough. Now more reps total, but smaller sets. Ideally your start weight is heavier and your ending weight is heavier. Yes, we will do the same sets and rep scheme next week.

Connectivity

140701

  • 4 x :30 Inverted Hollow Hold
  • 3 x 5 Floor Levers with :10 Descent
  • 2 x ME Chest to ring Pull Ups

BBG

1.)   Back Squats 5 x 7

2.)   Alternated with 4 sets of ME Toes to bar. (Doesn’t have to be unbroken. Just max without coming off the bar) rest :15 secs

 

Conditioning

“Angie”

For time

100 Pull Ups

100 Push Ups

100 Sit ups

100 Air Squats

 

Aerobic Capacity : Go ride a bike. 30 mins easy pace.

160203

Don’t be scared. Coach will write the work up on the big whiteboard too so you can keep track of the rep scheme. After all. Its only twelve minutes right!!??

 

Tuesday February 3
Connectivity

140630

  • 3 x :30 Box Hamstring stretch
  • 3 x 10 Ring Swings
  • 4:00 Banded muscle ups on rings

 

BBG

1.) every 1:30 for 7 sets 3 position clean plus one jerk

(pocket, hang, floor, jerk)

 

4 x ME Strict C2B rest :15

 

Conditioning

12:00 get as far as you can

 

4 HSPU

8 Deadlift 135/95

4 HSPU

8 Deadlift 135/95

16 Box Overs 24/20 inches

8 HSPU

8 Deadlifts 185/125

8 HSPU

8 Deadlifts 185/125

16 Box Overs

12 HSPU

8 Deadlifts 225/155

12 HSPU

8 Deadlifts 225/155

16 Box Overs

16 HSPU

8 Deadlifts 275/185

16 HSPU

8 Deadlifts 275/185

16 Box Overs

 

 

Aerobic Capacity Extra Credit. Row 3K at 150-155BPM

 

160202

The Snow worked in our favor. Last week was pretty easy and light. This week more time on the barbell in wods but the BBG stuff is pretty much exactly the same. So you will improve (especially if you didn’t do so hot on Friday and Saturday’s 10×1).

Read em and weep.

 

Monday February 2
Connectivity

140628

  • Box shoulder Stretch 4 x :20
  • 3 x :30 Hollow Rocks
  • 3 x :30 Arch Rocks
  • 3 x 30 Degree HS hold

BBG

EMOM for 9 sets 3 position snatch (pocket, hang floor)

 

4 x ME Hand stand push ups :20 sec rest

 

Conditioning

 

21-15-9-15-21

 

KB Swings 32/53

Wall Ball 20/14

 

Aerobic Capacity Extra Cred: 20 Mins @ 150-155BPM

10 Burpees

10 Toes to bar

30 Double Unders

 

160130

Saturday January 30
Connectivity

 

  • Box Shoulder stretch 4 x :30 immediately do 10 PVC shoulder raises after each set
  • 3 x :20 30 degree hand stand hold
  • 4x :30/:30 Hollow Rocks

BBG

 

1.)   10 sets of 1 Clean and Jerk @ 90% rest :30

2.)   5 x 3 of (1 Front Squat 3 Jerk Dips)

 

Conditioning

 

14.5 Retest

21-18-15-9-6-3

Thrusters 95/65

Bar over burpees

 

aerobic capacity extra credit: 15 min AMRAP @ 150 BPM

Turkish Get ups (Light weight) 3 each arm

Over head Plate Lunges 45/25

 

160129

Friday January 29
Connectivity

  • Inverted hollow hold 4 x :20
  • 30 hand stand Shoulder taps against wall (accumulate)
  • 4:00 Banded Muscle ups

BBG

1.)   10 sets of 1 Snatch @ 90% rest only :30

2.)   5 x 3 of Snatch High Pull (heavier than last week) rest :45

 

Conditioning

8 Min Amrap

 

20 Kettlbell Snatches 53/35

10 Pull Ups

 

aerobic capacity extra credit: 20 Min Amrap @ 140 BPM

30 HR push Ups

Row 500M