Monday 31March2014

BBG

7X1 Hang Snatch (just above knee) – work to a max for the day

Conditioning

“Helen”

3 rounds for time of:

Run 400m
21 KBS 24/16kg
12 Pull-ups


I will be out of town this week...if you still need to complete 14.5 see Rich at STA to request judging.

Friday 28MAR2014

14.5

For Time:

21 Thrusters @ 95/65
21 Burpees over Bar
18 Thrusters @ 95/65
18 Burpees over Bar
15 Thrusters @ 95/65
15 Burpees over Bar
12 Thrusters @ 95/65
12 Burpees over Bar
9 Thrusters @ 95/65
9 Burpees over Bar
6 Thrusters @ 95/65
6 Burpees over Bar
3 Thrusters @ 95/65
3 Burpees over Bar

Wednesday 26MAR2014

BBG

7X1 Hang Clean (just above knee) & Jerk – work to a max for the day

Conditioning

For time:

75 Double-unders
40 HSPU
40 KBS 32/24kg
75 Double-unders

Monday 24March2014 (Reece's 1st Birthday)

BBG

7X1 Hang Snatch (just above knee) – work to a max for the day

Conditioning

10 rounds for time of:

5 C2B Pull-ups
10 HR Push-ups
15 Jumping Air Squats

Friday 21MAR14

WORKOUT 14.4

MEN - includes Masters Men up to 54 years old
Complete as many rounds and repetitions as possible in 14 minutes of:
60-calorie row 
50 toes-to-bars
40 wall-ball shots, 20 lb. to 10-foot target
30 cleans, 135 lb.
20 muscle-ups

WOMEN - includes Masters Women up to 54 years old
Complete as many rounds and repetitions as possible in 14 minutes of:
60-calorie row
50 toes-to-bars
40 wall-ball shots, 14 lb. to 9-foot target
30 cleans, 95 lb.
20 muscle-ups

Wednesday 19March2014

BBG

5X2 Hang Clean (just above knee) & Jerk – work to a max for the day

Conditioning

For time:

20 Thrusters 95/65#
20 Split Jumps
30 V-Ups
15 Thrusters 135/95#
20 Split Jumps
30 V-Ups
10 Thrusters 155/105#
20 Split Jumps
30 V-Ups

Monday 17MAR14

Mobilize


Strength

Tempo Back Squat

Quick down hold for 5sec at bottom then quick up

5 sets of 3 at 70%


WOD

30 minute AMRAP

Run 800 Meters
4 MU or 10 Ring Dips

Friday 14MAR14

WORKOUT 14.3

MEN - includes Masters Men up to 54 years old
Complete as many reps as possible in 8 minutes of:
135-lb. deadlifts, 10 reps
15 box jumps, 24-inch
185-lb. deadlifts, 15 reps
15 box jumps, 24-inch
225-lb. deadlifts, 20 reps
15 box jumps, 24-inch
275-lb. deadlifts, 25 reps
15 box jumps, 24-inch
315-lb. deadlifts, 30 reps
15 box jumps, 24-inch
365-lb. deadlifts, 35 reps
15 box jumps, 24-inch

WOMEN - includes Masters Women up to 54 years old
Complete as many reps as possible in 8 minutes of:
95-lb. deadlifts, 10 reps
15 box jumps, 20-inch
135-lb. deadlifts, 15 reps
15 box jumps, 20-inch
155-lb. deadlifts, 20 reps
15 box jumps, 20-inch
185-lb. deadlifts, 25 reps
15 box jumps, 20-inch
205-lb. deadlifts, 30 reps
15 box jumps, 20-inch
225-lb. deadlifts, 35 reps
15 box jumps, 20-inch

Wednesday 12MAR14

BBG

5X1 Hang Clean (just above knee) & Jerk – work to a max for the day

Conditioning

4 rounds of:

1:00 ME Step Down Box Jumps 24/20″
1:00 ME HSPU
1:00 ME Muscle-Ups
1:00 Rest

Monday 10MAR14

BBG

7X1 Hang Snatch (just above knee) – work to a max for the day

Conditioning

7 rounds for time of:

15 Wall Balls 20/14#
10 Burpees

Friday 07MAR14

Mobilize


Workout 14.2

For as long as possible:

From 0:00-3:00
  2 rounds of:
  10 overhead squats, 95 / 65 lb.
  10 chest-to-bar pull-ups

From 3:00-6:00
  2 rounds of:
  12 overhead squats, 95 / 65 lb.
  12 chest-to-bar pull-ups

From 6:00-9:00
  2 rounds of:
  14 overhead squats, 95 / 65 lb.
  14 chest-to-bar pull-ups

Etc., following same pattern

Stretch

Wednesday 05MAR14

Bar Bell Group 


5X1 Hang Clean (just above knee) & Jerk – work to a max for the day


Conditioning


20 minute AMRAP of:

50 KB Swings 24/16kg
25 HR Push-ups
4/3 Muscle-ups or C2B Pull-ups

Monday 03MAR14

Mobilize

WOD

14.1 @ 0600 and 1100

10 Minute AMRAP

30 DU
15 75 Pound Snatch