Sunday 11.11.12

Kev Montoya, Lisa 8, Derek, Hobart, Ali, Ally Bushy

Rest Day.

Saturday 11.10.12

 Mike McD.

1.  6 Rounds for time:
12 Deads, 245/165
9 HSPU
400m Run

Friday 11.9.12

Kevin Montoya

1.  Clean and Jerk
3x1, heavy across

2.  Complete one fo the following:
If your "Fran" time is over 2:40 for Men and 3:10 for women do "Fran".
 A.  "Fran"
21-15-9:
Thrusters, 95/65
Pull ups

If your "Fran" time is under 2:40/3:10 for women do the following:
30-20-10:
Thrusters, 95/65
Pull ups

3.  Back Squat
1x1 Heavy
2x2 Heavy

Thursday 11.8.12

Cheryl Nasso.

1.  Snatch
2x1 Heavy
1x2 Heavy

2.  Front Squat
1x1 Heavy
2x1 Moderate

3.  3 Rounds for max reps:
TTB
Burpees
KBS, 53/35
Wall Balls, 20/14

Round 1, :50/:10
Round 2, :45/:15
Round 3, :40/:20
Bring the same intensity to each round.  Report scores as total reps for each round.  

Wednesday 11.7.12

Stacey Kroon.

Rest Day

Competitors Competition Update
The girls side of the competition is going to be legit.  Four former individual Games Athletes, Stacey Kroon, Heather Bergeron, Cheryl Nasso, Jessa Lemoine and North East Beast, Mel Ockerby are already signed up to compete.

Girls Rock....

Tuesday 11.6.12

Alicia.

1.  Jerk Balance - demo vid.
5x2 climbing

2.  Clean and Jerk
Work up to a heavy single
1 x 2 heavy

3.  Back Squat
work up to a heavy single

4.  For Time:
2 rounds of:
3 Power Cleans, 225/155
10 HSPU
2 rounds of:
6 Power Cleans, 185/135
20 Ring Dips
2 rounds of:
12 Power Cleans, 135/95
30 Hand Release Push ups
No rest between rounds.  One bar, strip the weight.

Monday 11.5.12

Jared.

1.  Overhead Squats

work up to a 10RM

2.  Snatch

2x1 Snatch, moderate - check out the FAQs for more info on what "moderate" means.

3.  Row Intervals

2 x 1000m Row, 5 min rest

4.  Double Tabata Jumps

8 minutes of :20 on, :10 off of:

Jump with a two hand touch to a target 12" above max reach.  Score is lowest reps for any of the 16 intervals.

Sunday 10.4.12

Mobility Day

Stretch/Mobilize or do yoga for 60 mins.

Saturday 11.3.12

Saturday
For time:
100 Burpees
1 mile Run
80 Squats
800m Run
60 Pull ups
600m Run
40 GHDSU
400m Run
20 HSPU
200m Run

Friday 11.2.112

 

 Trap City

1.  Clean and Jerk
15 minutes to work up to a 1RM

2.  Back Squat
5x1, across - as heavy as possible

3.  AMRAP 12:
with a partner and one barbell:
1 Squat Clean Thruster (185/135)
2 Squat Clean Thrusters
3 Squat Clean Thrusters

One athlete works while the other rests.  If Kevin and Matt are partners, Kevin does one rep then Matt does one rep.  Kev does two reps and then Matt does two.  Kev does three reps and Matt does three reps.  That is one round.  They would then repeat the same sequence, 1.2.3...1.2.3...
Partial rounds count.  Score as complete rounds + extra reps (ie, 4+6).
This workout is harder and a better stimulus when done with a partner, but if you train solo you can do AMRAP 8 of 1-2-3 with a :30 rest between all reps.