Jan
27

1/27/15

Competitor:

 

BBG

 

EMOM for 7:00-

 

3 UB T&G Power Clean & Push Jerks @ 80% of 3RM

 

Strength/Skill

 

*Sequence ends on 5th set of BS.

 

1a) Back Squat (based on 1rm squat): 5X5@70% – rest exactly 90 seconds

 

1b) 4X15 Strict HSPU (in UB sets of 3 AFAP)- rest exactly 90 seconds

 

Conditioning

 

1) For time:

 

30 Muscle-Ups

 

*Rest 2:00 between 1&2.

 

2) For time:

 

30 Clean & Jerks (anyhow) 135/95#

 

*Rest 2:00 between 2&3.

 

3) For time:

 

Row 60 Calories

 

Streamline:

 

BBG

 

EMOM for 7:00-

 

3 UB T&G Power Clean & Push Jerks @ 80% of 3RM

 

Conditioning

 

For time:

 

10 Muscle-Ups

 

*Rest 1:00*

 

30 Clean & Jerks AFAP (anyhow) 135/95#

 

*Rest 1:00*

 

60 Double Unders

Jan
26

1/26/15

Competitor:

 

BBG

 

EMOM for 7:00-

 

5 Power Snatches*

 

*At 80% of 5rm.

 

Strength/Skill

 

1a) 4X3@80% (of max for the complex) of 1 Snatch Balance + 2 OHS (1 set = 3 reps of 1 SB + 2 OHS) – rest EXACTLY 60 seconds

 

1b) 4X15 TTB (in UB sets of 5 AFAP) – rest EXACTLY 60 seconds

 

Conditioning

 

40:00 AMRAP at a conversational pace (or 150bpm if you have a HR monitor) of:

 

25 Wall Balls 20/14#

25 Burpee Box Jumps 24/20″

25 KB Swings 24/16kg

25 Row for Calories

 

Streamline:

 

BBG:

 

EMOM for 7:00-

 

5 Power Snatches*

 

*At 80% of 5rm.

 

Conditioning:

 

20:00 AMRAP at a conversational pace (or 150bpm if you have a HR monitor) of:

 

20 Wall Balls 20/14#

20 Box Jump Overs 24/20″

20 KB Swings 24/16kg

20 Burpees

 

Jan
24

1/24/15

Competitor:

 

WOD 150124:

 

Session 1:

 

1) Alternating EMOM for 14:00-

 

3 Hang Cleans (from power position – UB is the preference, but drops are acceptable) – begin at 60% of 1RM Clean and add load with each set (try to go up from last week)

 

10 Burpee Box Jumps 24/20″

 

2) 21-18-15-12-9-6-3 of:

 

Thrusters 95/65#

Bar-Facing Burpees

 

For time.

 

Session 2:

 

1a) Jerk from Blocks/Racks (based on 1rm jerk) – 1×5@65%, 1×5@75%, 1×3@85%, 1×3@90%, 1×3@85% – rest 60 sec.

 

1b) Halting Clean Pull (Pause Just Below knee & at Power Pos, based on 1rm clean) – 1×5@65%, 1×5@75%, 1×3@85%, 1×3@90%, 1×3@85% – rest 60 sec.

 

2) At a conversational pace (work hard, but maintain an exertion level that would allow you to carry on a conversation)-

 

30:00 AMRAP of:

 

50′ HS Walk

30 Row for Calories

10 Strict Pull-ups

 

Streamline:

 

BBG:

 

Alternating EMOM for 14:00-

 

3 Hang Cleans (from power position – UB is the preference, but drops are acceptable) – begin at 60% of 1RM Clean and add load with each set (try to go up from last week)

 

15 Double Unders

 

Conditioning:

 

21-18-15-12-9-6-3 of:

 

Thrusters 95/65#

Bar-Facing Burpees

Jan
23

1/23/15

Competitor:

 

1) Alternating EMOM for 14:00-

 

5 Hang Snatches (from power position – UB is the preference, but drops are acceptable) – begin at 50% of 1RM Snatch and add load with each set (try to go up from last week)

 

15 Box Jump Overs 24/20″

 

2) Front Squat (Based on 1RM Clean) + Jerks:

1X5+3@70%, 1X5+3@80%, 1X5+2@85%, 2X3+1@90%, 1X5+2@85% – rest 2:00 or more if Jerk misses occur

 

3) 10:00 to complete:

 

200 Double-Unders

100 Wall Balls 20/14#

ME Muscle-Ups with the remainder of the 10:00

 

Rest 1:00 after completing the 10:00, then…

 

2:00 ME Deadlifts 275/185#

 

Note: Do small sets (5-10 fast UB reps), and try to minimize rest intervals to keep moving at relatively the same pace for the entire 2:00.

 

Streamline:

 

BBG:

 

Alternating EMOM for 14:00-

 

5 Hang Snatches (from power position – UB is the preference, but drops are acceptable) – begin at 50% of 1RM Snatch and add load with each set (try to go up from last week)

 

10 Box Jumps 24/20″

 

Conditioning:

 

AMRAP in 10:00:

100 Double-Unders

50 Wall Balls 20/14#

ME Muscle Ups with the remainder of the 10:00

*if no muscle ups, do 10 reps of each of the 3 part progression until 10:00 is up*

 

Jan
21

1/21/15

Competitor:

 

Session 1:

 

BBG

 

Every 1:30 for 6:00-

 

5 Snatches (full – from floor – T&G is the goal, but you may reset to complete at heavier loads)*

 

*Begin at 50% 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 effort.

 

Conditioning

 

5:00 AMRAP of:

 

Clean & Jerks (anyhow) 185/120#

 

EMOM (including 0:00) perform 15 UB Double-Unders before starting Clean & Jerks.

 

Session 2:

 

BBG

 

Every for 2:00 for 8:00-

 

5 Clean & Jerks (full – from floor – T&G is the goal, but you may reset to complete at heavier loads)*

 

*Begin at 50% of 1RM C&J 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 effort.

 

Conditioning

 

5:00 AMRAP of:

 

Snatches (anyhow) 155/105#

 

EMOM (including 0:00) perform 15 UB Double-Unders before starting Snatches.

 

Streamline:

 

BBG:

 

Back Squat (based on 1rm squat) – 1×5@70%, 1×5@75%, 1×5@80%, 1×3@85%, 1×5@80% – rest exactly 90 seconds

 

Conditioning:

 

5:00 AMRAP of:

 

Snatches (anyhow) 115/75#

 

EMOM (including 0:00) perform 15 UB Double-Unders before starting Snatches.

Jan
20

1/20/15

Competitor:

 

EMOM for 7:00-

 

3 UB T&G Power Clean & Push Jerks*

 

*Begin at 60% of 1RM Clean and add weight each minute until you can no longer complete 5 reps. When 3 reps are no longer possible subtract 10-20# and complete the remainder of the EMOM.

 

Strength/Skill

 

*Sequence ends on 5th set of BS.

 

4) Back Squat (based on 1rm squat) – 1×5@70%, 1×5@75%, 1×5@80%, 1×3@85%, 1×5@80% – rest exactly 90 seconds

 

1b) 4XME Strict + ME Kipping UB HSPU (do not come off wall, at first Strict failure switch to a Kip) – rest exactly 90 seconds

 

Conditioning

 

1) For time:

 

Row 30 Calories

50 Thrusters 65/45#

40 C2B Pull-ups

 

*Do not strategize Thrusters. Do as many as possible UB, with the goal being all 50 UB.

 

Rest as needed between 1&2.

 

2) This is a repeat, with a change in length of pieces…

 

7:00 AMRAP at a conversational pace of:

 

3 Muscle-Ups

12 Shoulder to Overhead 135/95#

50′ Shuttle Run (5×10′ sections)

 

With no break…

 

3:30 AMRAP at absolute all out effort of:

 

5 Muscle-Ups

15 Shoulder to Overhead 135/95#

50′ Shuttle Run (5×10′ sections)

 

Streamline:

 

 

EMOM for 7:00-

 

3 UB T&G Power Clean & Push Jerks*

 

Conditioning

 

For time:

 

Row 30 Calories

50 Thrusters 65/45#

40 C2B Pull-ups

Jan
17

1/17/15

Competitor:

 

Session 1:

 

1) Alternating EMOM for 14:00-

 

3 Hang Cleans (from power position – UB is the preference, but drops are acceptable) – begin at 60% of 1RM Clean and add load with each set (try to go up from last week)

 

10 Burpee Box Jumps 24/20″

 

2) 11.5

 

20:00 AMRAP of:

 

5 Power cleans 145/105#

10 Toes to bar

15 Wall balls 20/14#

 

Session 2:

 

1a) Jerk from Blocks/Racks (based on 1rm jerk) – 1×5@60%, 1×5@70%, 1×5@80%, 2×3@85%, 1×5@80% – rest 60 sec.

 

1b) Halting Clean Pull (Pause Just Below knee & at Power Pos, based on 1rm clean) – 1×5@60%, 1×5@70%, 1×5@80%, 2×3@85%, 1×5@80% – rest 60 sec.

 

2) At a conversational pace (work hard, but maintain an exertion level that would allow you to carry on a conversation)-

 

30:00 AMRAP of:

 

60′ HS Walk

30 Row for Calories

20 6″ Target Burpees

 

Streamline:

 

BBG:

 

Alternating EMOM for 10:00-

 

3 Hang Cleans (from power position – UB is the preference, but drops are acceptable) – begin at 60% of 1RM Clean and add load with each set (try to go up from last week)

 

10 Box Jumps 24/20″

 

Conditioning:

 

20:00 AMRAP of:

 

5 Power cleans 135/95#

10 Toes to bar

15 Wall balls 20/14#