Tuesday, March 10th “Wedding Crashers”

image

 

“Wedding Crashers”
AMRAP 9
2 Power Cleans (135/95)
2 Box Jump Overs (24/20)
4 Power Cleans (135/95)
4 Box Jump Overs (24/20)
6 Power Cleans (135/95)
6 Box Jump Overs (24/20)
-Continue going up by 2’s-
Post Reps to board

Strength-Back Squat 5×3

post heaviest weight

Monday, March 9th “Shake and Bake”

image

Monday, March 9th

3 min amrap

7-Burpees

7-med ball squat cleans (20/14)

rest 3 min

3 min amrap

-cal row

rest 3 min

3 min amrap

7-Burpees

7-med ball squat cleans (20/14)

3 min rest

3 min amrap

-cal row

*pick up where you left off on second amrap of burpees and squat cleans

 

record total reps to board

Friday, March 6th “15.2″

image

Friday, March 6th

“15.2″

Every 3 minutes for as long as possible complete:

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 until you fail to complete both rounds

**Discuss scaled options with your coach!!!

Notes
Each 3-minute section begins from the standing position with the barbell on the floor and the athlete standing tall. Using a ball, box or other object to check for proper depth is not allowed. Every rep counts in this workout. You will enter your score as the total number of reps. See the scorecard for assistance in calculating the rep total.

Time Bonus
This workout begins as a standard 3-minute couplet of 2 rounds of 10 overhead squats and 10 chest-to-bar pull-ups (6 of each for scaled versions). If you complete all the reps (2 complete rounds) before the time cap you will rest until the 3 minutes are up before beginning the next segment. In the second segment, minute 3 to minute 6, you will attempt 2 rounds of 12 overhead squats and 12 chest-to-bar pull-ups (8 of each for scaled versions). If you complete all the reps (2 complete rounds) before the time cap you will rest until the 6 minutes are up before beginning the next segment. In the third segment, minute 6 to minute 9, you will attempt 2 rounds of 14 overhead squats and 14 chest-to-bar pull-ups (10 of each for scaled versions). If you complete all the reps (2 complete rounds) before the time cap you will rest until the 9 minutes are up before beginning the next segment. You will continue in this pattern for as long as possible, adding 2 reps to each exercise each round for every 3-minute segment you complete.

Your workout is over whenever you do not complete 2 full rounds of the couplet within the time cap, and your score is the total number of reps you complete.

For example, if you complete the first 2 rounds of 10s (40 reps) in 2:30, you will rest until 3:00 before beginning the rounds of 12s. If you then complete 1 full round of 12s plus an additional 10 overhead squats (34 reps) by minute 6, your workout is over. Your score will be 74 (40 reps from the first segment plus 34 reps from the second segment).

Thursday, March 5th “Fine DYNE-ING”

image

Thursday, March 5th

1- hip mobility

“Fine-DYNE-ING”

40/30-cal airdyne

50-Kb goblet lunges (55/35) (25/ leg)

60-weighted sit ups (25/15)

50-air squats

40/30-cal airdyne

post time to board

 

Wednesday, March 4th “Who made who?”

image

Wednesday, March 4th

“Who made who?”
On The Minute x 14 Minutes
Odd: 7 Hang Cleans (135/95) + 30 Double Unders (add 5 double unders each rd)
Even: 7 Chest to Bar Pull-Ups + 7 Wallballs (20/14)
Post weight used for hang clean and highest double under achieved

 

*If you missed monday or tuesday weightlifting make it up!!!

Monday, March 2nd “Miserable”

image

“Miserable”
AMRAP 15
20 Lunges

20 Kettlebell Swings (55/35)

20 Push-Ups

20 sit ups

post rounds plus reps

Weightlifting-

Work to Heavy Snatch

post weight to board

 

Friday, February 27th “15.1 and 15.1a”

image

Friday, February 27th

WORKOUT 15.1

Complete as many rounds and reps as possible in 9 minutes of:
15 toes-to-bars
10 deadlifts (115 / 75 lb.)
5 snatches (115 / 75 lb.)

 

Scaled-

Complete as many rounds and reps as possible in 9 minutes of:
15 hanging knee raises
10 deadlifts (85 / 55 lb.)
5 snatches* (85 / 55 lb.)
*ground-to-overhead allowed

 

WORKOUT 15.1a (RX and scaled)

1-rep-max clean and jerk
6-minute time cap