Competitive/General Fitness 2-28-14

Prep Work
3 Min 15 On/15 Off Jump Rope Work single or doubles to get warmed up

3 rds of

5 Snatch grip RDL
5 Mid thigh snatch pull
5 Power Snatches
5 OHS

10 Min Open WOD Prep Work


Workout 14.1
MEN – includes Masters Men up to 54 years old

Complete as many rounds and reps as possible in 10 minutes of:
30 double-unders
75-lb. power snatches, 15 reps

WOMEN – includes Masters Women up to 54 years old
Complete as many rounds and reps as possible in 10 minutes of:
30 double-unders
55-lb. power snatches, 15 reps

MASTERS MEN – includes Masters Men 55+
Complete as many rounds and reps as possible in 10 minutes of:
30 double-unders
65-lb. power snatches, 15 reps

MASTERS WOMEN – includes Masters Women 55+
30 double-unders
45-lb. power snatches, 15 reps

Notes
This workout begins with the Athlete holding their jump rope with the barbell loaded to the appropriate weight. After 30 double-unders are completed the athlete will move to the barbell to perform power snatches. For the power snatch to count, the barbell will move from the ground (or below the knee if the barbell is unloaded) to the overhead position with the knees, hips and shoulders extended in one line. After the 15 reps, they will move back to the jump rope and begin the next round.

Cool Down
1k Row
Mobility
Post results 

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General Fitness Wednesday 2-26-14

Prep Work
8 Sets Of
:10 Front Rack Hold-SPLIT Jerk :10 OVHD lockout (for OVHD hold in the split position for the :10 then stand up and regroup)
75/55

Oly
20-25 Min To max on
Push Press
Push Jerk
Split Jerk

WOD
3 Rds
:30 Air-dyne Sprint
rest :30
:30 Max Burpees (Gabe Style)
Rest :30
:30 Max Push ups (Challenge to do clapping push ups)
Rest 30

The Score will Be Your Calories+Burpees+Push Ups All together

Cool Down
400M Jog
Mobility
Post results

Competitive Wednesday 2-26-14

Prep Work

3 Rds of
5 RDL’s
5 Mid thigh snatch pull
5 Power Snatches
5 OHS
No more then 75/55lb

Workout of the Day
A.
Take 15-20 minutes to build to today’s heaviest Snatch

B.
Every minute, on the minute, for 5 minutes:
Back Squat x 3 reps @ 80% of 1-RM

C.
Three sets for times of:
5 Muscle-Ups
5 Power Snatches (115/75 lbs)
10 Overhead Squats (115/75 lbs)
5 Muscle-Ups
Rest 3 minutes

 Cool Down

Mobility

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Competitive Tuesday 2-25-14

Prep work

3 min of single skip jump rope
Then 3 sets of
10 beat swings
5 air squats

Workout of the Day
A.
Three sets for times of:
50 Double-Unders
15 Thrusters (75/55 lbs)
15 Pull-Ups
Rest 3 minutes
Rest until fully recovered, and then…
B.
Three sets for times of:
15 Box Jumps (24″/20″)
15 Toes to Bar
15 Burpees to 6″ Target
Rest 3 minutes
Rest until fully recovered, and then…
C.
Three sets for times of:
Run 400 Meters (or Row 500 Meters)
25 Kettlebell Swings
50 Double-Unders
Rest 3 minutes

Cool down
Mobility
Post results

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General Fitness Monday 2-24-14

Prep Work
2 Sets of
Partner assisted hip stretch
Sampson Stretch
Squat and walk 50′

Strength
15 Min to build up to a heavy set of 5 on Back Squat

WOD
1 Min max Wall Balls (20/14)
rest 2 min
2 Min max Single Bell Shoulder to OVHD (53/35)
rest 2 min
1 Min Max KB SDLHP (53/35)
rest 2 min
2 Min Max Double Unders
Rest 2 min
Repeat

Cool Down
Mobility
post results

 

Competitive Monday 2-24-14

Prep Work
2 Sets of
Partner assisted hip stretch
Sampson Stretch
Squat and walk

Workout of the Day

A.
Six sets of:
Front Squat x 1 rep
Rest as needed

Build to today’s heaviest single.

B.
Take 15-20 minutes to build to today’s heaviest Clean & Jerk

C.
For max reps:
2 Minutes of Ground to Overhead (205/135 lbs)
Rest 2 minutes
2 Minutes of Ground to Overhead (185/125 lbs)
Rest 2 minutes
2 Minutes of Ground to Overhead (165/115 lbs)

D.
Two sets for times:
Row 500 Meters
Rest exactly 90 seconds

Set the monitor for intervals at a set distance of 500 meters and a rest period of 90 seconds.

Cool Down
Mobility
Post results
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