March 21, 2014

The games continue with a chipper!

 

Complete as many rounds and repetitions as possible in 14 minutes of:

 

60-calorie row

50 toes-to-bars

40 wall-ball shots (20 lb/14 lb) to 10-foot target for men, 9-foot target for women

30 cleans, 135 lb men/115 lb women

20 muscle-ups

 

MAST...

March 20, 2014

Mobility:

 

10 minutes

 

Warm Up:

 

Breathing Drills & Core Work

 

Strength:

 

Bench Press & Strict Pullups

 

3 sets of max reps at 60 percent of 1 rep max

 

Skill

 

Work on kipping

 

Metcon

 

4 rounds for time:

 

5 Atlas Stone Squats

Atlas Carry

20 Step-ups (24/20)

March 19, 2014

Mobility:

 

10 minutes

 

Strength:

 

Rack Pulls 6 sets of 6 

 

(breathing drill between sets)

 

Skill:

 

Pick a weakness and work 15 min

 

Metcon:

 

Row 1000 meters for time

March 18, 2014

Strength week, day two.

 

Mobility:

 

10 minutes

 

Skill: 

 

Squat Cleans (catching at the bottom)

 

Complex:

 

On the minute for 5 minutes with light weight

 

Power Clean 

Hang Squat Clean

Front Squat

 

Then

 

Same lifts on the minute for 5 minutes with moderate weight 

 

Then 

 

At 10 minut...

March 17, 2014

Strength week!

 

Mobility:

 

10 minutes

 

Warm Up:

 

kettlebell shoulder stability

 

Strength:

 

Work up to heavy weight

 

Strict Press -- 5 sets of 4 

Push Press -- 5 sets of 3

Push Jerk -- 5 sets of 2 

 

(alternative is Goblet/back squat/front squat)

 

Metcon

 

In Teams of 2:

 

Plate Push S...

March 15, 2014

Mobility:

 

10 minutes

 

WOD:

 

Teams of 2

 

For time 

 

50-40-30-20-10

 

Hang power cleans 95/75

Wall balls 30/20

 

Strength

 

Bench press 7x3

March 14, 2014

8 minute AMRAP of deadlifts and box jumps!

 

MEN -- complete as many reps as possible in 8 minutes of:

 

135-lb. deadlifts, 10 reps

15 box jumps, 24-inch

 

185-lb. deadlifts, 15 reps

15 box jumps, 24-inch

 

225-lb. deadlifts, 20 reps

15 box jumps, 24-inch

 

275-lb. deadlifts, 25 re...

March 13, 2014

Mobility

 

10 minutes

 

WOD

 

Sprint chipper

 

50 double unders

40 sumo dead lift high pull 35/26

30 sit ups

20 wall balls 20/14

10 clean and jerks 95/65

 

Skill

 

The rest of the class time is pick a goat and attack it!!

March 12, 2014

Mobility:

 

10 minutes

 

WOD

 

Goblet squats

Push press

Kettlebell swings

 

Do as many reps as possible in 1 minute with 1 minute rest between each exercise, for 4 rounds of each movement. Go as heavy as you can.

 

Immediately after the 24 minutes, do an overhead hold with the we...

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