Feb
25

2/25/15

Competitor:

 

1) Every 1:30 for 6:00 (5 total sets)-

 

3 UB T&G Snatches (full – from floor) – @ 70% of 3rm

 

2) Every 2:00 for 8:00 (5 total sets)-

 

3 UB T&G Clean & Jerks (full – from floor) – @ 70% of 3rm

 

Conditioning

 

4 rounds of:

 

6 Power Snatches 135/95#

12 TTB

18 Wall Balls 20/14#

 

Rest 1:1

 

Streamline:

 

Back Squat (based on 1rm squat): 5×3@80% – rest exactly 90 seconds

 

Conditioning:

 

3 rounds of:

 

6 Power Snatches 115/75#

12 TTB

18 Wall Balls 20/14#

 

Rest 1:00 between rounds

Feb
24

2/24/15

Competitor:

 

Every 1:30 for 6:00 (5 total sets)-

 

5 UB T&G Power Clean & Push Jerks @ 70% of 5rm

 

Strength/Skill

 

*Sequence ends on 5th set of BS.

 

1a) Back Squat (based on 1rm squat): 5×3@80% – rest exactly 90 seconds

 

1b) 4X10 Strict HSPU – rest exactly 90 seconds

 

Conditioning

 

At a conversational pace or 150BPM (work hard, but maintain an exertion level that would allow you to carry on a conversation without breathing hard)-

 

5 rounds of:

 

Row 50 Calories

15 OHS 95/65#

7/5 Muscle-Ups

 

Streamline:

 

Every 1:30 for 6:00 (5 total sets)-

 

5 UB T&G Power Clean & Push Jerks @ 70% of 5rm

 

Conditioning:

 

At a conversational pace or 150BPM –

 

5 rounds of:

 

30 Double Unders

10 OHS 95/65#

5/3 Muscle-Ups

Feb
23

2/23/15

Competitor:

 

EMOM for 5:00-

 

5 T&G Power Snatches @ 75% of 5rm

 

Strength/Skill

 

1a) 4X3 @ 75% (of max for the complex) Snatch Balances + 5 OHS (1 set = 3 SB + 5 OHS) – rest EXACTLY 60 seconds

 

1b) 4X8 Strict C2B Pull-ups – rest EXACTLY 60 seconds

 

Conditioning

 

5 rounds for total working time of:

 

15 Bar-Facing Burpees

10 Thrusters 105/70#

 

Rest 1:1

 

Streamline:

 

EMOM for 5:00-

 

5 T&G Power Snatches @ 75% of 5rm

 

5 rounds for total working time of:

 

15 Bar-Facing Burpees

10 Thrusters 105/70#

 

Rest 1:1

Feb
16

2/16/15

Competitor:

 

 

Rest 2:00 exactly between #1 and #2.

 

1) EMOM for 5:00-

 

5 Power Snatches*

 

*Begin at 60% of 1RM Snatch and add weight each minute until you can no longer complete 5 reps. When 5 reps are no longer possible subtract 10-20# and complete the remainder of the EMOM. Try to add to last week’s numbers.

 

2) 1XME UB T&G Power Snatches @ 85% of heaviest weight used for #1.

 

Strength/Skill

 

1a) 4X3 Snatch Balances + 5 OHS (1 set = 3 SB + 5 OHS) – heavier than last week, rest EXACTLY 60 seconds

 

1b) 4X5 UB Strict C2B Pull-ups + ME UB Kipping C2B Pull-ups – rest EXACTLY 60 seconds

 

*Note: If first UB Kipping set is less than 15 reps, then do :45 ME broken C2B for the remaining three sets.

 

Conditioning

 

This is a format repeat of last week’s conditioning, but with time/rep, and load changes – make sure to read carefully.

 

Rest exactly 1:00 between #1 and #2.

 

1) 12:00 AMRAP at a conversational pace (or 155bpm if you have a HR monitor) of:

 

40 6″ Target Burpees

40 Thrusters 95/65#

 

2) 5:00 AMRAP (all out effort) of:

 

15 6″ Target Burpees

15 Thrusters 135/95#

 

Streamline:

 

BBG:

 

EMOM for 5:00-

 

5 Power Snatches*

 

*Begin at 60% of 1RM Snatch and add weight each minute until you can no longer complete 5 reps. When 5 reps are no longer possible subtract 10-20# and complete the remainder of the EMOM. Try to add to last week’s numbers.

 

1XME UB T&G Power Snatches @ 85% of heaviest weight used for #1

 

Conditioning:

 

10:00 AMRAP at a conversational pace (or 155bpm if you have a HR monitor) of:

 

25 6″ Target Burpees

25 Thrusters 95/65#

 

REST 1:00

 

5:00 AMRAP (all out effort) of:

 

10 6″ Target Burpees

10 Thrusters 135/95#

Feb
09

2/9/15

Competitor:

BBG

Rest 2:00 exactly between #1 and #2.

1) EMOM for 5:00-

5 Power Snatches*

*Begin at 60% of 1RM Snatch and add weight each minute until you can no longer complete 5 reps. When 5 reps are no longer possible subtract 10-20# and complete the remainder of the EMOM.

2) 1XME UB T&G Power Snatches @ 80% of heaviest weight used for at least 4 reps of #1.

Strength/Skill

1a) 4X3 Snatch Balances + 5 OHS (1 set = 3 SB + 5 OHS) – heavier than last week, rest EXACTLY 60 seconds

1b) 4X3 UB Strict C2B Pull-ups + ME UB Kipping C2B Pull-ups – rest EXACTLY 60 seconds

*Note: If first UB Kipping set is less than 15 reps, then do :45 ME broken C2B for the remaining three sets.

Conditioning

This is a repeat of last week’s conditioning, but make sure to note the weight increases for both efforts.

Rest exactly 1:00 between #1 and #2.

1) 15:00 AMRAP at a conversational pace (or 155bpm if you have a HR monitor) of:

50 6″ Target Burpees
50 Thrusters 75/55#

2) 5:00 AMRAP (all out effort) of:

20 6″ Target Burpees
20 Thrusters 105/75#

Streamline:

EMOM for 5:00-

5 Power Snatches*

*Begin at 60% of 1RM Snatch and add weight each minute until you can no longer complete 5 reps. When 5 reps are no longer possible subtract 10-20# and complete the remainder of the EMOM.

1XME UB T&G Power Snatches @ 80% of heaviest weight used for at least 4 reps of #1.

Conditioning:

Rest exactly 1:00 between #1 and #2.

1) 15:00 AMRAP at a conversational pace (or 155bpm if you have a HR monitor) of:

50 6″ Target Burpees
50 Thrusters 75/55#

2) 5:00 AMRAP (all out effort) of:

20 6″ Target Burpees
20 Thrusters 105/75#

Feb
04

2/4/15

Session 1:

 

BBG

 

1) Every 1:30 for 6:00-

 

3 UB T&G Snatches (full – from floor) – begin at 70% of 1RM Snatch and add load with each set

 

2) 1XME UB T&G Snatches @ 85% of heaviest weight completed for #1.

 

Conditioning

 

“Karen”

 

150 Wall Balls 20/14# (10′ target for everyone)

 

For time.

 

Session 2:

 

BBG

 

1) Every 2:00 for 8:00-

 

3 UB T&G Clean & Jerks (full – from floor) – begin at 70% of 1RM Clean & Jerk and add load with each set

 

2) 1XME UB T&G Clean & Jerks @ 85% of heaviest weight completed for #1.

 

Conditioning

 

4 rounds for time of:

 

:45 (accumulated) Hanging L-Sit Hold

15 Jerk Grip OHS 95/65#

15 Strict Chest-to-Ring Pull-ups (in good hollow position)

15 DB Push Press 50/35#

 

Feb
03

2/3/15

Competitor:

 

BBG

 

Every 1:30 for 6:00 (5 total sets)-

 

5 UB T&G Power Clean & Push Jerks

 

*Begin at 60% of 1RM Clean & Jerk and add weight each minute until you can no longer complete 5 reps. When 5 reps are no longer possible subtract 10-20# and complete the remainder of the EMOM.

 

2) 1XME UB T&G Power Clean & Push Jerks @ 80% of heaviest weight used forat least 4 reps of #1.

 

Strength/Skill

 

*Sequence ends on 5th set of BS.

 

1a) Back Squat (based on 1rm squat): 1×3@70%, 1×3@80%, 2×3@85%, 1×3@75% – rest exactly 90 seconds

 

1b) 4X20 Strict HSPU (in UB sets of 3-5 reps AFAP) – rest exactly 90 seconds

 

Conditioning

 

Complete as many rounds and repetitions as possible in 14 minutes of:

 

60 Calorie Row

50 TTB

40 Wall Ball 20/14# (10′ target men/9′ target women)

30 Power Cleans 135/95#

20 Muscle-Ups

 

Streamline:

 

BBG:

 

Every 1:30 for 6:00 (5 total sets)-

 

5 UB T&G Power Clean & Push Jerks

 

*Begin at 60% of 1RM Clean & Jerk and add weight each minute until you can no longer complete 5 reps. When 5 reps are no longer possible subtract 10-20# and complete the remainder of the EMOM.

 

2) 1XME UB T&G Power Clean & Push Jerks @ 80% of heaviest weight used for at least 4 reps of #1

 

Conditioning:

 

Complete as many rounds and repetitions as possible in 14 minutes of:

 

60 Double Unders

50 TTB

40 Wall Ball 20/14# (10′ target men/9′ target women)

30 Power Cleans 135/95#

20 Muscle-Ups