Monday, December 10, 2018

DL, HPC, HC&J

Every minute on the minute for 30 minutes perform:
1 Deadlift
1 Hang Power Clean
1 Hang Squat Clean and Jerk
 Use ~75% max Clean and Jerk from 3/27/122/12/132/26/138/15/139/30/1311/24/142/27/152/9/17, or 4/24/18. Post loads to comments. Compare to 3/11/145/27/141/27/158/11/158/17/161/20/17and 5/30/18.
Max Clean and Jerk Demo with Michael Lynch and Eric O'Connor - video [wmv] [mov] [HD mov]
Annie Cleans Heavy [wmv][mov]

Clean and Jerk [wmv][mov]

Friday, December 7, 2018

PUSH - PULL

7 rounds of PUSH then 7 rounds of PULL to earn as many points as possible. You may do Pull then Push if you prefer that order, however, you must complete all 7 rounds of one before moving on to the other.
7 rounds of 15 sec PUSH, 45 sec rest
7 rounds of 15 sec PULL, 45 sec rest

8pts - HSPU, C2B pullup
5pts - Ring Dip, Pullup
4pts - Bar Dip
3pts - Ring Pushup, Band Pullup
2pts - strict Pushup, Ring Rows
1pt - worm pushup, Jumping Pullup

-then-

7 min AMRAP
10 Sumo Deadlift High Pulls, 75/45
20 Pushups
40 Double Unders

Score is points multiplied by total reps. Post points, reps, and final score to comments. Compare to 12/5/17.

Thursday, December 6, 2018

DL, PC, FS, WB

EMOM for 10 min. Choose a challenging weight. Use perfect form.
3 Deadlifts
2 Power Cleans
1 Front Squat
-or-
1 Deadlift
2 Power cleans
3 Front Squats

*on odd numbered minutes perform the 3-2-1 sequence, even numbered minutes perform the 1-2-3 sequence.

Then

3 x 2min AMRAPs. Rest 1 min between AMRAPs.
10 Deadlifts, weight of your choice
As many WB as possible, 20/14

Score is (DL load)(total WB reps).
Scoring example:
10 DL @ 200#
100 WB
Score is (200)(100)=20,000

Post DL load, total WB reps, and score to comments. Compare to 7/29/14 and 8/3/17.

Wednesday, December 5, 2018

30 min AMRAP of:
5 pull-ups 
10 push-ups 
15 squats 

(3-6-9 for pack)
The clock will be set for 30 one minute rounds. After you finish each round of pull-ups/push-ups/squats, look at the blue number on the clock and do that many burpees. After you finish your burpees, immediately begin your next round of pull-ups/push-ups/squats. This is NOT an EMOM workout. As soon as you finish a round, do your burpees, and go right into the next round. We are setting the clock for 1-min rounds only to indicate how many burpees to do between rounds. 

Score is rounds and reps completed of Pull-ups/push-ups/squats. If an athlete completes 10 rounds and is 7 reps into the 11th round, their score would be 10+7.
If an athlete completes 10 rounds and only a portion of the burpees needed to move to the 11th round, their score would be 10+__burpees. 

Post rounds and reps to comments. Compare to 9/5/17.

Tuesday, December 4, 2018

Max Split Snatch

15 min to establish max Split Snatch

Then

3 x 3min AMRAPs with 1 min rest in between. Climb the "ladder" as high as you can go. Restart each round.
2 Hang-to-Overhead, 8 lateral hops over bar (or "JOB"s as Bill says!)
4 H2O, 16 JOB
6 H2O, 24 JOB
8 H2O, 32 JOB
10 H2O, 40 JOB...
Continue as long as you are able.

Rx - 115/75
Pack - 95/65
Masters RX - 75/55
Pups - up to 45/35

Post max load and total reps to comments. Compare to 12/9/14, 5/15/15, and 5/5/17.

Split Snatch with Coach Mike Burgener (VIDEO)

Monday, December 3, 2018

Run, Burpee, or Row

Complete as many units as possible in 40 minutes.
- 800M Run
- 50 Burpees
- 1000M Row

You may choose to start with an 800M Row, 50 Burpees, or 1000M Row. After you complete your first unit, choose a different unit to complete next. You may compete units in any order you choose, the only rule is that you cannot do the same unit two times in a row. You may alternate between the 3 units or choose your two favorites and just do those.
For example, you may choose run, row, run, row, Burpee, run, Burpee, row,... or just run, row, run, row, run, row....

Post completed units to comments. Compare to 12/10/14, 11/28/16and 7/10/17.

Sunday, December 2, 2018