Friday 082914

Skill

Turkish Getups

Strength and Conditioning

A. 4 Sets for Technique

  • 25 Hollow Raises/Rocks
  • 15 Arch Raises/Rocks
  • 2 Turkish Getup each Arm

B. 5 Sets AFAP

  • 10 Hang Power Cleans @ 60-70%
  • 20 Lateral Jumps over Bar, (Over and Back is 2)
  • 80m Sprint

Rest 5 min

C. After Party-

3 Sets

  • 30 seconds max Burpees
  • 1 min rest

Competitor’s Guidance

  • Pre-Work: Power Snatch 10 x 1 @ 50%,  Push Jerk 10 x 1 @ 60%
  • Post-Work: 20 minutes spending time inverted on hands and mobilizing overhead positions.

 

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Wednesday 082714

Skill

KB Snatch

Strength and Conditioning

A. Push Press

  • 5 sets of 7 reps
  • 2 min Rest b/t sets
  • increase each set

B. MetCon

  • Road Run and Rest (10 min)

8 min AMRAP

  • 21 Doubles UnBroken
  • 15 KB Swings
  • 9 Box Jumps

Competitor’s Guidance

  • Pre-Work: Mid-Hang Snatch 10 x 3 @ 50% OTM
  • Post-Work: 5k Row Unstrapped for Time 

Endurance Guidance

  • 4 Hours After: Row 10k Unstrapped for Time

 

All right Autonomist…what’s wrong with this KB Swing?

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Tank Top Tuesday 082614

Skill

Sotts Press

Strength and Conditioning

A. “DT”

5 Rounds for Time

  • 12 Deadlift
  • 9 Hang Power Cleans
  • 6 Push Jerks

**10 min Cap

B. Death by Burpees

Every minute on the minute perform burpees. Start with 1 and add a burpee each minute

Competitor’s Guidance

  • No Additional Work

Endurance Guidance

  • 4 Hours After: 4 RFT: Swim 300m, 20 pushups, 20 air squats

What do you think of this new move?

Monday 082514

Skill

Thruster Transitions

Strength and Conditioning

A. Agility Course

B. “Fran”

3 Rounds for Time (21-15-9)

  • Thrusters
  • Pullups

Competitor’s Guidance

  • Pre-Work: Snatch 50% x 3, 60% 2×2, 65% 2×2, 70% x 2; Clean 50% x 3, 60% 2×2, 65% 2×2, 70% x 2; Jerk 65% 2 x 3, 70% 2 x 3
  • Post-Work: 20 min OTM–Odd 7 HSPU, Even 5 KB Snatch/Arm (53/35)

Endurance Guidance

  • 4 Hours After: Run 1 mile, rest 4 min, Run 1200m, rest 3 min, Run 800m, rest 2 min, Run 400m

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Saturday 082314

Skill

Pose Drills

Strength and Conditioning

A. w/ a Partner

20 minute AMRAP

  • Both Partners Run a Mile
  • 50 Burpees Total
  • 100 WallBalls Total

…then Alternate Rounds of

  • 10 Power Snatch
  • 30 Doubles


Competitor’s Guidance

Come throwdown at 10:45

Endurance Guidance

  • Sunday-Swim 400m, rest 10 min x 6

Friday 082214

Skill

Kipping Practice

Strength and Conditioning

A. Barbell

  • Power Snatch 3 @ 65%, 2 x 3 @ 70%, 3 @ 75%
  • Power Clean and Push Jerk 3 @ 65%, 2 x 3 @ 70%, 3 @ 75%

B. 4 Rounds For Time

  • 6 Pull-ups + Toes to Bar
  • 12 Push Press

Competitor’s Guidance

  • Pre-Work: Snatch High Pull 2 x 3 @ 75%, 2 x 3 @ 80%
  • B. 115/65
  • Post-Work: Farmer’s Walk to OD Road…5 Burpees every time you drop them

Endurance Guidance

  • Pre-Work: 12 Sets of 50m Sprint with 90 sec Rest followed by an easy 2 mile run

3 @ 65%, 2 x 3 @ 70%, 3 @ 75%

Wednesday 082014

Skill

Jump Rope Virtuosity

Strength and Conditioning 

Barbell:

  • Back Squat 5 x 5 @ 83%

MetCon:

3 Sets

4 Minute AMRAP

  • 15 Hang Power Cleans (Light)
  • 30 Doubles

Rest 4 min

Competitor’s Guidance

  • PreWork: Mid hang Clean 2 x 3 @ 70%, 3 @ 75%, 2 x 2 @ 80%. Clean DL 3 x 4 @ 95%
  • B. 115/75

Endurance Guidance

  • No additional Work, make up Mon/Tue if nec

Tank Top Tuesday 081914

Skill

Kipping HSPU

Strength and Conditioning

A. Barbell

  • Rack Jerk 2 x 3 @ 70%, 3 x 3 @ 75%
  • Push Press 3 x 4 @ 80%, 4 @ 85%

B. MetCon

5 RFT

  • 15 KBS
  • 20 Pushups
  • 20 Sec Rest

Competitor’s Guidance

  • Pre-Work: Snatch High Pulls 2 x 5 @ 75%, 2 x 5 @ 80%
  • B. 70/53 and HSPU
  • Post-Work: 7 min OTM- X Muscle-ups

Endurance Guidance

  • 4 Hours before/after: Run a 10k with negative splits. Hit the final mile at your 5k pace

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Monday 081814

Skill

Turning over the Snatch

Strength and Conditioning

A. Barbell

  • Back Squat 10 x 2 @ 70% OTM
  • Mid Hang Snatch 2 x 3 @ 70%, 3 @ 75%, 2 x 2 @ 80%

B. MetCon

  • 150 WallBalls for Time
  • Every Minute Starts with 5 Box Jumps

14 Min Cap

Competitor’s Guidance

  • Pre-Work: Snatch DL 4 x 3 @ 95%, Sn Balance + OHS 4 x 1+2 @ 70%
  • B. 30/24
  • Post-Work: 4 Rounds for time 15 DB Snatch, 5 Man-Makers

Endurance Guidance

  • 4 Hours Before/After: 6 x 400m with 7 min Rest

 

Saturday 081614

Skill

Protecting your Shoulders at the Bottom of a Pushup/Burpee

Strength and Conditioning

With Teams of 2-3

7 min AMRAP (One Athlete Moving)

  • 10 Deadlift
  • 10 Burpees over Bar

Rest 3 min

5 min AMRAP (One Athlete Moving, One Holding)

  • Max Wall Balls

**Reps only Count the Bar is off the ground in a DL position

Rest 3 min

3 min AMRAP (All Athletes Moving)

  • 10 Ball Slams
  • 10 Box Jumps
  • 10 DB Snatch (5 per arm)

Competitor’s Guidance

No FireBreather’s Class, No additional Work.

Endurance Guidance

  • Sunday- Run 4 miles, stoping every mile to hit 20 Pushups and 40 Air Squats

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