Friday 6.21.12

Rachel Martinez

2013 GAMES ATHLETE

1.  Snatch

5x1 at 85%

2x2 at 75%

2.  Clean and Jerk

5x1 at 85%

2x2 at 75%

3.  OTM Bear Complex

OT2M for as long as possible complete:

1 Power Clean

1 Front Squat

1 S2O

1 Back Squat

1 S2O

Dudes:  Start with 185 and go up by 10# every 2 minutes.

Chicks:  Start with 125 and go up by 5# every 2 minutes.

4.  For Time:

75 Burpees

75 TTB

2014 REGIONAL ATHLETE

1.  Back Squat
20 RM

2.  For time:
10.9.8.7.6.5.4.3.2.1 Jerks, 225/155
2-4-6-8-10-12-14-16-18-20 Pull ups
round one is 10 jerks + 2 Pull ups, round two is 9 jerks + 4 Pull ups, continue to one jerk + 20 pull ups.

2014 OPEN ATHLETE

1.  For time:
10.9.8.7.6.5.4.3.2.1 Jerks, 185/135
2-4-6-8-10-12-14-16-18-20 Pull ups
round one is 10 jerks + 2 Pull ups, round two is 9 jerks + 4 Pull ups, continue to one jerk + 20 pull ups.  

2.  Front Squat
5 RM

Thursday 6.20.13

REST DAY

Wednesday 6.19.13

Craig Kenney

2013 GAMES ATHLETES

1.  Vertical Jump
take 5 attempts to establish a 1RM

2.  "Big Amanda"
9-7-5:
Muscle ups
Squat Snatch 185/135

Rest 3 hours

1.  3 RFT:
6 Stone Shoulders, 155/105
15 C2B

2.  Ocean Swim
10 minutes

2014 REGIONAL ATHLETES

1.  Squat Snatch
7 x 2 reps on the minute at 80%

2.  Squat Clean and Jerk
7 x 2 reps on the minute at 80%

3.  "Amanda"
9-7-5:
Muscle ups
Squat Snatch 135/95

2014 OPEN ATHLETES

1.  AMRAP 8:
4 minutes of max rep Squat Snatch at 115/80
with continuous running clock change weights
4 minutes of max rep Squat Clean and Jerk at 165/110

2.  21-18-15-12-9-6-3 for time of:
Unbroken Box Jumps, 24/20 - if you miss a rep restart that set and continue.  you must break between sets.

3.  Pause Squats
6 x :30 hold at the bottom of a squat, 95/65 - rest as needed between sets.

Tuesday 6.18.13

Raise your expectations of yourself.  

(Picture courtesy of Box Life Magazine)

2013 GAMES ATHLETES
1.  Snatch
5x1 at 85%
2x2 at 75%

2.  Clean and Jerk
5x1 at 85%
2x2 at 75%

3.  "Hitman"
3 RFT:
10 Back Squats, 225 - from the ground, no racks
400m Run

2014 REGIONAL ATHLETES
1.  Snatch
5x1 at 85%
2x2 at 75%

2.  Clean and Jerk
5x1 at 85%
2x2 at 75%

3.  21-15-9
KBS, 70/53
Burpee

4.  Skill Focus
Spend 20 minutes working on a skill that needs improving.

2014 OPEN ATHLETES
1.  Squat Clean and Jerk
10x1, OTM  - moderate weight.  think technique and speed not load.

2.  AMRAP 4 of:
21-15-9
KBS, 70/53
Burpee

3.  3 Rounds for max reps of:
1 minute double unders
1 minute C2B Pull ups

What's the deal with the "Games, Regional and Open Athletes"?  Check the FAQs to find out which is right for you.

Monday 6.17.13

Potsy.

Rest Day

Sunday 6.16.13

Happy Father's Day to all the dads out there.

GAMES ATHLETES
1.  5 RFT:
10 Parrallette HSPU
400m Run

Rest 3-4 hours

2.  3 RFT:
10 Back Squats, 205 - from the ground, no racks.
12 Burpees

2014 REGIONAL ATHLETES
1.  OTM x 20
Odd:  2 Back Squats
Even:  4 strict Parallette HSPU - set ups plates and/or abmats under head to reduce the height.  

2.  Double unders
300 reps for time - every time you mess up complete 3 Burpees.

Saturday 6.15.13

GAMES ATHLETES
1.  3 RFT:
6 Deads, 335/225
400m Run

Rest 3-4 hours

2.  3 RFT:
500m Row
7 Power Snatch, 175/115
12 Burpees

2014 REGIONAL ATHLETES
1.  Power Snatch from blocks
5 x 2, bar should be just above the knee

2.  Dead Lift
1x5
1x3
3x2
Come to a complete stop between reps.  No touch and go.

3.   3 RFT:
500m Row
7 Power Snatch, 155/105
12 Burpees

Friday 6.14.13

GAMES ATHLETES
1.  Medball Toss
3 Throws for distance, Chest Pass Style, 10/6
3 Throws for distance, Chest Pass Style, 20/14
3 Throws for distance, Chest Pass Style, 30/20

3 Throws for distance, Soccer Throw-in Style, 10/6
3 Throws for distance, Soccer Throw-in Style, 20/14
3 Throws for distance, Soccer Throw-in Style, 30/20

3 Throws for distance, Over the Shoulder Keg-toss Style, 10/6
3 Throws for distance, Over the Shoulder Keg-toss Style, 20/14
3 Throws for distance, Over the Shoulder Keg-toss Style, 30/20
Every throw is a max effort.  Rest as needed between all throws.

2.  MedBall Run
2 x 200m Run for time, rest as needed between efforts.
men carry two 20# balls
women carry two 14# balls

3.  Front Squat
3RM

4.  21-15-9
Thruster, 135/95
Bar MU

2014 REGIONAL ATHLETES
1.  Back Squat
20RM

2.  "The Ultimate Warrior"
Thruster, 135/95
Bar MU

3.  Goat Training
Spend 20 minutes working on a weakness.

Thursday 6.13.13

GAMES ATHLETES
Rest Day
Spend 30 minutes working on flexibility/mobility

2014 REGIONAL ATHLETES
Rest day
Hold the bottom of a squat for 5 unbroken minutes, rounded back is ok.

Wednesday 6.12.13

Becca.

GAMES ATHLETES
1.  Snatch
5x1 at 85%
2x2 at 75%

2.  Front Squat
10x1, at 90% across, OTM

3.  5 RFT:
20 Box Jump Overs, 24/20
20 Pull ups
20 GHDSU
20 Double Unders
200m Run
Rest exactly 3 minutes between rounds.


2014 REGIONAL ATHLETES
1.  OTM x 6
3 Squat Snatches at 75%

2.  OTM x 6
3 Squat Clean and Jerks at 75%

3.  Row
4 x 750m, rest 3 minutes between rounds