4.1.14

Strength: Bench Press 1 x AMAP @ 80%. Conditioning: 7min AMRAP of 10 Box Jumps 20”/24”, 15 KBS @ 16k/24k. T-minus six days to Benchmark Week.

3.31.14

Reference 3.17.14. Experienced: Clean 3,2,2,1,1,1. Beginner: Hang Power Clean + Front Squat 5 x 3. Conditioning: Sprint Intervals: Run 5 x 300m; or Row 5 x 375m Max Effort, rest/work 3:1 or as needed for full recovery. T-minus seven days to Benchmark Week.

3.30.14

OFF/Closed

3.28.14

TGIF!!! Strength: Press 1 x AMAP @ 80%. Conditioning: For time complete: 21-18-15-12-9-6-3 of Walking Lunges and *ODD rounds = Burpees, *EVEN rounds = Pull Ups. (21 Lunges, 21 Burpees, 18 Lunges, 18 Pull Ups, 15 Lunges, 15 Burpees, etc.) *Extra Conditioning: T.Rice Conditioning Test: Complete three (3) 300yd Shuttles AFAP, rest as needed for full recovery between rounds.

3.27.14

Snatch Complex: Complete five (5) sets of 3 x Snatch High Pull, 2 x Power Snatch, 1 x Overhead Squat. Conditioning: Within a 10-min Time Cap: 15 Power Snatch, Run 200m, 10 Power Snatch, Run 100m, 5 Power Snatch, Run 50m. Rx'd = 135lbs/95lbs. Extra Strength: Deadlift 1 x 1 @ 85%, 1 x 1 @ 90%, 1 x 1 + @ 95%.http://youtu.be/LgEq6nHK9yE

3.26.14

Refer to 8.30.12 Fight Gone "Almost" Bad? or Fight Gone "Really" Bad?? You decide! For max reps at each station: 3-min amrap of WBS @ 14#/20#, Rest 1-min, 3-min amrap of SDLHP @ 55#/75#, Rest 1-min, 3-min amrap of Box Jump @ 20", Rest 1-min, 3-min amrap of Push Press @ 55#/75#, Rest 1-min, 3-min Max Calorie Row, Done! Score total reps. http://youtu.be/DC19O4cgvp4

3.25.14

Strength: Back Squat 1 x AMAP @ 80%. Conditioning: 15-min AMRAP of 21 DU, 15 Burpees, 9 T2B. Assistance Strength - Pull Up Progressions. Beginners: Static Holds x 3-5 ALAP, Negatives x 5-7, Int/Adv: Negatives 12 x 2 O.T.M., or Weighted STRICT Chin Up 3 x max reps @ 85% of 1-RM. http://youtu.be/7TIP8eNJmMg

3.24.14

Refer to 9.13.13 "THE BEAR" Complex for max weight. Complete five (5) sets of seven (7) reps (one rep = Power Clean, Front Squat, Push Press, Back Squat, Push Press). Increase the weight on each set until you hit your max. Get after it!!! Extra Strength: Bench Press 1 x 1 @ 85%, 1 x 1 @ 90%, 1 x 1 + @ 95%. http://youtu.be/Nh2Dj5LiYT4

3.21.14

TGIF!!!  Strength: Deadlift 2 x 8+ @ 72.5% Conditioning: Row 3 x 600m @ 100% of 2K TT pace, rest as needed between rounds Refer to 2.28.14. Assistance Strength: pull up progressions, all levels: Supine Ring Pull Ups.

3.20.14

Strength: Power Snatch 3,2,2,1,1,1 Refer to 3.6.14. Conditioning: 7min ascending ladder of Overhead Lunge @ 25/45 and Hand Release Push Ups x 3's. Extra Strength: Front Squat 5x3

3.19.14

Skill/practice: GHD Hip/Back Extension. WOD: 2min max cal row, 3min max rep Ground-2-Overhead/Anyway Overhead @ 95/135, 4min max rep burpees. Extra work: CORE, and 8 x 200m sprints OTM at max effort.

3.18.14

Strength: Bench Press 3 x 8+ @ 72.5%. Conditioning: 10-min AMRAP of 30 DU's and 15 KBS @ 16k/24k. Assistance Strength: Pull up progressions Beg: Static Holds x 3-5 ALAP, Negatives x 5-7, Int/Adv: Negatives 12 x 2 OTM or Weighted strict chin up 3 x max reps @ 80% of 1-RM.

3.17.14

Strength: Power Clean 3,2,2,1,1,1 Refer to 3.3.14. Conditioning: "A slice of Cindy" 10-min AMRAP of 3 pull ups, 6 push ups, 9 air squats Refer to 1.17.14. Extra Strength: Overhead Squat 5x3. HAPPY SAINT PATTY'S DAY!!!

3.16.14

OFF/Closed

3.15.14

Open Gym 8am - 10am, CF Open WOD 14.3, get some!

3.14.14

TGIF! Strength: Press 3 x 8+ @ 72.5%.  Assistance Strength: Supine Ring Rows 3-5 x AMAP.  Conditioning: 15min AMRAP of TGUP x 6 (3L/3R), 1-arm DB/KB Hang Pwr Clean, Lunge, Press x 6 (3L/3R).  Kettlebell technique with Steve Cotter http://youtu.be/h7rib_DhL2s

3.13.14

Strength: Snatch Complex. Complete five rounds AHAP as form allows of: Snatch High Pull, Power Snatch, Overhead Squat, Snatch.  Extra Strength: Deadlift 1 x 3 @ 80%, 1 x 3 @ 85%, 1 x 3 + @ 90%.  Conditioning: 7min AMRAP of 21 DU's and 7 Hand Release Push Ups.  Snatch high pull video from Barbell Shrugged http://youtu.be/HoxQO0sD4hM

3.12.14

Hump D-a-a-y-y-y!!! Conditioning: 20min AMRAP of Run 200m, 10 Burpees, 10 Box Jumps (24"/20") *Buy-in: 50 WBS @ 20#/14#.  Extra Conditioning: Short Tosh, Run: 100m, 200m, 300m x 5rds. Row: 125m, 250m, 375m x 5rds. Skill practice (pre-wod) understanding the glute ham developer (GHD) machine.  Coach Glassman describes the GHD sit up http://youtu.be/Ufaa41nkIP8

3.11.14

Strength: Back Squat 3 x 8+ @ 72.5%.  Assistance Strength: Beginners: Static Holds x 3-5 ALAP, negatives x 5-7.  Int/Adv: Negatives 12 x 2 O.T.M., or weighted STRICT Chin Up 4 x max reps @ 75% of 1RM.  Conditioning: 7min ascending ladder of shoulder-to-overhead (S2O) @ 75#/115# and toes-2-bar (T2B) x 3's. 3 S2O, 3 T2B, 6 S2O, 6 T2B, 9 S2O, 9 T2B, 12 S2O, etc.  K-Star Coaching Cue http://youtu.be/pCeYOS2tZsg

3.10.14

Strength: Clean and Jerk Complex: Complete five rounds, AHAP as form allows of Power Clean, Front Squat, Clean, Push or Split Jerk.  Extra Strength: Bench Press 1 x 3 @ 80%, 1 x 3 @ 85%, 1 x 3 + @ 90%.  Conditioning: Complete three to five rounds (not for time) of Row 250m + Prowler 100m, AFAP, rest as needed between rounds for full recovery.  Welcome back from the weekend!  Video: Concept 2 common technique errors http://www.concept2.com/indoor-rowers/training/technique-videos/common-errors

3.7.14

TGIF!!! Strength: Deadlift 3 x 8+ @ 65%. Conditioning: 20-min AMRAP for QUALITY not for score, of: 5 inverted burpees, 10 pistols alternating, 1 legless rope climb ascent to 15-ft. *Set a clock for 20-minutes, cycle through the movements slowly and deliberately. Scale to learning progressions as needed. This is for QUALITY. Extra Strength: Supine Ring Pull Ups

3.6.14

Strength: Hang Power Snatch 3,2,2,1,1,1. Conditioning: 7-min AMRAP of 1 x Power Clean, 5 x Front Squat, 1 x Push Jerk, Run 100m. Rxd @ 95#/135#. Core: Collect 3-5 minutes of plank holds

3.5.14

Hump D-a-a-a-y-y-y!!! 20-min AMRAP of 20 KBS @ 16k/24k, 15 Air Squats, 10 Hand Release Push Ups, 5 Toes-2-Bar. *Half-time: Run 600m. Core: 100 x AB-Mat SU Extra Conditioning: Row 3 x 400m @ 90% of 2k TT Pace Skill Work: Pistol Progressions http://gymnasticswod.com/content/pistol-progression-pt1

3.4.14

Strength: Bench Press 5 x 8+ @ 65%. Conditioning:7-min AMRAP of Burpees x 7 reps, and 21 DU's. Assistance Strength: Beginners: Static Holds x 3-5 ALAP, Negatives x 5-7, Int/Adv: Negatives 2 x 10 O.T.M., or Weighted STRICT Chin Up 5 x max reps @ 70% of 1-RM. Setting the shoulder for bench with KStar http://youtu.be/pVQB_6ESezU

3.3.14

Strength: Hang Power Clean 3,2,2,1,1,1. WOD: Turkish Get Up (TGUP) 20-minutes, practice three variations for transition: the switch, low sweep, high bridge. Go heavy, focus on stability. Extra Strength: Overhead Squat 5 x 3 http://youtu.be/zK_kGMj1pOo