Saturdaze 1-27-18

1.27.18 Saturday

1. Clean and Jerk Ladder

Round 1:

1 Rep @ 135/95

1 Rep @ 155/115

1 Rep @ 185/135

1 Rep @ 205/145

1 Rep @ 225/155

Round 2:

1 Rep @ 155/115

1 Rep @ 185/135

1 Rep @ 205/145

1 Rep @ 225/155

1 Rep @ 235/165

Round 3:

1 Rep @ 185/135

1 Rep @ 205/145

1 Rep @ 225/155

1 Rep @ 235/165

1 Rep @ 265/175

*work as quickly as possible through the round – the goal is to end round 3 at about 85-90% + don’t limit what you can do based on me giving you a percentage, stick with these numbers as long as you can, if you need to make smaller jumps after that, that is ok…then end close to your 1 RM – have fun with this.

rest as needed between rounds (try to keep it under 6-8 minutes rest so you don’t get too cold)

Teams of 2

80 CTB Pull Ups

80 clean and jerks @135,95

Friyay 1-26-18

“Chip Shot”

AMRAP 13:
70 Alternating Dumbbell Snatches (50/35)
60 Wallballs (20/14)
50/35 Calorie Row
40 Handstand Push-ups

After Party: Collect 2 minutes in a hanging L-sit.

In this Open-style chipper workout, looking for athletes to choose a weight on the dumbbell that they are capable of completing 20+ repetitions unbroken. If athletes have no goals of competing in local competitors or the open, we suggest that they complete regular push-ups. The goal today is for every athlete to get to the handstand push-ups or push-ups, so we can tailor the workout to allow athletes to accomplish that. We typically give dumbbell strict press or push press as a substitute in these situations, but with dumbbells already being used in the workout today, we can make push-ups the first option based on equipment numbers. Stagger athletes by 4 Minutes if short on Rowers.

Wednesday 1-24-18

 "Holy Toledo"

3 x 5:00 on / 5:00 off:
100 Double Under Buy-In, followed by AMRAP:
Round 1: 12 Front Squats (95/65), 4 Burpee Box Jump Overs (30/24)
Round 2: 8 Front Squats (115/80), 4 Burpee Box Jump Overs (30/24)
Round 3: 4 Front Squats (135/95), 4 Burpee Box Jump Overs (30/24)

2. Pump Party

3 Sets:
12 Romanian Deadlifts
12 Dumbbell Rows (Each Side)
40 Banded Pull-Aparts

Monday 1-22-17

Back Squat

3 Sets of 5... heavy as possible with great form and good speed.

“Doctor’s Orders”

3 Rounds:
50 Air Squats
35 Push-ups
20/15 Calorie Row

Beginning today with a weightlifting piece followed by a simple triplet for conditioning. Athletes have the choice on the back squats whether to build with each set or stay at the same weight across. We want this to be a challenging weight for 5, but not a maximum weight for 5.

Friday 1-19-18

Strength

Front Squat (choose front or Back squats – if you missed either last week)
3 Reps @ 82%
1 Rep @ 87%
3 Reps @ 82%
1 Rep @ 90%
3 Reps @ 82%
1 Rep @ 93%
Rest as needed between

2. Met con
For Time:
21 – 15 – 9:
American Kb Swings 55,35
Thrusters (115/85)
Directly into…
15 – 12 – 9:
KB Swings 55,35
Hang Squat Cleans (115/85)
Directly into…
12 – 9 – 6:
KB Swings
Overhead Squats (115/85)


Cash Out: 100 Lunges BW (NFT)

Wesnesday 1-17-18

Strength

Build to a heavy set of 3

“Marston”

AMRAP 20:
1 Deadlift (315/205)
10 Toes to Bar
15 Barbell Facing Burpees

“Marston” is a Hero workout. A fallen Navy SEAL from Team 6, Blake Marston was a close friend of ours. Passing away on 1/10/15, he lived an amazing life. We celebrate him every year through his workout, created by his fellow teammates. The weight on the barbell should be heavy for a deadlift, but not max effort. This should be a load that athletes could complete 5 touch a go repetitions when fresh.