11.01.2012

Thursday

11/1/2012 PA

Olympic   Performance- 4 x 2 : 2 sn grip behind neck press + 1 overhead squat + 1 snatch balance   Competition- 4 x 2 : *2 three stop hi hang snatch + 2 overhead squat   * Three stops will be below knee, above knee, and power position (high pocket). We want to see an obvious pause at power position before hitting the snatch.   Conditioning   Performance - 15-12-9-6-3 KB Snatch (35/17) Pull-up (scale w bands) HR Push-up   Competition - Amanda 9-7-5 Muscle-up Squat Snatch (135/85)

10.30.12

10/30/12 5.2 Tuesday	10/30/2012 PA
Strength   10 min Alternating EMOM (work with partner if possible) - even - Supine Ring Row x 8 - odd - Push Press x 4 (74%)   G.H. - 4 rounds - 30 sec work / 30 rest   - Back Squat (Performance- 1/2 bwt {scale})  (Competition- 3/4 bwt) - KB Swing (Perf- 53/26) (Comp- Heavy) -Box Jump (24/20)   -rest 3 min between rounds

10.27.2012

10/27/2012 4.6 Saturday	10/27/2012 PA
Benchmark WOD's   [Competition] - Amanda    9-7-5   Squat Snatch (135/85) Muscle-up   [Perfromance] - Elizabeth   21-15-9 Power Clean (135/85) Ring Dips (scale with ring push up / hand release)

10.26.2012

10/26/12 4.5 Friday

10/26/2012 PA

Rowing Intervals      Classes will Row 500m at max effort. Rest 4 minutes. 16 minute clock will start as will the 1st heat with a -5 sec pacing based off max effort 500m from earlier.Every 4 minutes the heat will row while -5 sec from pace each row.    (e.g.) max effort 500m row was 1:30 rest 5 minutes. Clock begins. 1st 500m @ 1:35 pace rest til 4 min mark 2nd 500m @ 1:40 pace rest til 8 min mark .....

10.25.2012

10/25/12 4.4 Thursday	10/25/2012 PA
Strength *Performance - Overhead Barbell Box Step-up - 5 x 5 (per leg)    *Competition - Overhead Squat - 5 x 5 (72%)   WOD    4 minute AMRAP - 2 Power Clean (*Performance - 85/55, Competition 115/85) - 4 Push Press - 8 Front Squat   *Rest 90 Seconds   4 minute AMRAP - 6 KB Swings (*P= 53/35, C = 70/53) - 8 Burpee Pull-up (* Performance will only do burpee pull-up if they can complete 8 reps)

10.24.2012

10/24/12 4.3 Wednesday	10/24/2012 PA
Olympic Strength / Power   *Performance - 4 x 1 Snatch Grip Neck Press + 1 OHS + 1 Snatch Balance   *Competition - Snatch Grip Deadlift + Hang Snatch Pull 4 x 3 + 2 (85%) 1 RM    WOD - Steady State   * Buy in: 50 air squat   -400m Run -50 Double Under -25 Wallball (20/14) -800m Run -25 Wallball -50 Double Under -400m Run   *Cash out: 50 sit-up

10.23.2012

10/23/12 4.2 Tuesday

10/23/2012 PA

Strength  Front Squat - 5 x 3 (80%) *Performance and Competition Skill (gymnastics) Performance - 6 minute EMOM - 10 x Deficit Push-up 45# plates (challenge your skill level) Competition - 6 minute EMOM - 5 x HSPU (strict or kip) WOD - Lactate Tolerance 5 Rounds - (Starting on 4 minute intervals) - 4 Thruster (Performance 95/65, Competition 115/85) - 6 Box Jump (24'/20') - 8 Slamball -150 m Row Sprint