150218

BBG:

Back Squat (based on 1rm squat): 1×3@85%, 3×2@90%, 1×3@85% – rest exactly 90 seconds

Conditioning:m

3 rounds for time of:

10 Power Snatches 95/65#
10 TTB

*Rest 2:00

3 rounds for time of:

10 Power Cleans & Push Jerks 115/75#
10 C2B Pull-ups

150217

There will be no 6am class today (Tuesday) because of the snow.  The rest of day will proceed with a regular schedule.  Please make sure you bring shoes to change into to workout!  This will prevent the snow from being dragged into the gym! Stay warm and don’t let the snow win!

BBG:

Every 1:30 for 6:00 (5 total sets)-

5 UB T&G Power Clean & Push Jerks

*Begin at 60% of 1RM Clean & Jerk and add weight each minute until you can no longer complete 5 reps. When 5 reps are no longer possible subtract 10-20# and complete the remainder of the EMOM.

1XME UB T&G Power Clean & Push Jerks @ 80% of heaviest weight used for at least 4 reps of #1.

Conditioning:

100 KB Snatches (alternating every 10 reps)

*5 HSPU EMOM*

150216

BBG:

EMOM for 5:00-

5 Power Snatches*

*Begin at 60% of 1RM Snatch and add weight each minute until you can no longer complete 5 reps. When 5 reps are no longer possible subtract 10-20# and complete the remainder of the EMOM. Try to add to last week’s numbers.

1XME UB T&G Power Snatches @ 85% of heaviest weight used for #1

Conditioning:

10:00 AMRAP at a conversational pace (or 155bpm if you have a HR monitor) of:

25 6″ Target Burpees
25 Thrusters 95/65#

REST 1:00

5:00 AMRAP (all out effort) of:

10 6″ Target Burpees
10 Thrusters 135/95#

150214

Connectivity:

Box Shoulder Stretch 4×0:20
3 Immediate PVC Raises after each interval

3×0:30 Inverted Hollow Hold

12 Pull-Up Pull-Overs in as large a set as possible.

BBG:

Alternating EMOM for 10:00-

1 Three Position Clean (floor, hang, power position)*

*Begin at 60% of 1RM Clean and add weight each minute until you can no longer complete the complex. When a miss occurs on the complex subtract 5-10# and complete the remainder of the EMOM.

10 Ring Dips

Conditioning:

30 Back squats 85/65#
20 Pull-ups
10 Shoulder-to-overhead 85/65#
30 Front squats 65/45#
20 Pull-ups
10 Shoulder-to-overhead 65/45#
30 Overhead squats 55/35#
20 Pull-ups
10 Shoulder-to-overhead 55/35#

150213

BBG:

Alternating EMOM for 10:00-

1 Three Position Snatch (floor, hang, power position)*

*Begin at 60% of 1RM Snatch and add weight each minute until you can no longer complete the complex. When a miss occurs on the complex subtract 5-10# and complete the remainder of the EMOM. Try to add 5-10# + to last week.

14 Split Jumps (each jump counts 1 rep)

Conditioning:

For Time.

5 Power Cleans 95/65#
10 Burpee Box-Jumps 24/20″
10 Power Cleans 95/65#
20 Burpee Box-Jumps 24/20″

4 Power Cleans 115/80#
10 Burpee Box-Jumps 24/20″
8 Power Cleans 115/80#
20 Burpee Box-Jumps 24/20″

3 Power Cleans 135/95#
10 Burpee Box-Jumps 24/20″
6 Power Cleans 135/95#
20 Burpee Box-Jumps 24/20″

150211

We will be taking pre-orders from now until the end of the month on Competitive Edge Performance supplements.  Their products are top of the line in providing athletes with proper recovery and supplementation in order to keep them feeling as best as possible both in the gym and everyday life.  They have products such as an entire vitamin line, BCAAs, pre workout, and high quality whey protein.  If you haven’t been to their website, click here and you can learn more about their products,  If you have any further questions or would like to place a preorder, email Coach Nicole at outlawcfinfo@gmail.com !

BBG:

Back Squat (based on 1rm squat): 1×3@75%, 1×3@85%, 2×2@90%, 1×3@85% – rest exactly 90 seconds between Sets

Conditioning:

3 rounds for time of:

7 Power Snatches 135/95#
14 TTB
21 Box Jump Overs 24/20″

*Rest 2:00

3 rounds for time of:

7 Power Cleans 135/95#
14 C2B Pull-ups
21 Box Jump Overs 24″

150210

Connectivity:

3×8 Narrow Arm PVC Raises

4 Rounds not for Time:
0:30 Chin to Toes HS Hold
0:30 HS Shoulder Taps
0:30 HS Straight Arm Hip Taps
1:00 Rest

BBG:

Every 1:30 for 6:00 (5 total sets)-

5 UB T&G Power Clean & Push Jerks

*Begin at 60% of 1RM Clean & Jerk and add weight each minute until you can no longer complete 5 reps. When 5 reps are no longer possible subtract 10-20# and complete the remainder of the EMOM.

1XME UB T&G Power Clean & Push Jerks @ 80% of heaviest weight used for at least 4 reps of #1.

Conditioning:

Complete as many rounds and reps as possible in 12 minutes of:

100 Wall balls 20/14# (men 10′ target/ladies 9′ target)
75 Double-unders
25 Muscle-ups